September 25, 2013
Hey Ladies! Barre Classes begin today!! They will be held on T/Th at 9:15Sign up on Zen Planner for a unique experience! This is the newest trend in toning your thighs, lifting your butt, sculpting your abs and arms!! Try it out!!! Here is a a quick look at Booty Barre!
5:45am class begins this week!!
KILO is bringing in Gymnastics Coach Matt Reintz! SAT. SEPT 28. Who is planning on coming? 10-1pm – 3 hours of skill work and instruction. Click Here to sign up!!!
KILO Weightlifting Open! November 2, 2013! More information here. Snatch and Clean & Jerk. USAW rules. Fill out these forms and turn them in at The Gym: Kilo Open Weightlifting Form, USA Weightlifting Membership Application
Get your teams and sign up NOW! Spots will go fast!! The Kilo Competition “Field of Teams” is open for registration. November 8 and 9th! Consists of 3 males and 3 females. RX, Scaled, and Master’s divisions! Click here for more information!
Keep Up The Great Work LuRong Paleo Challengers!! Please keep checking the Facebook Group page for details! It is imperative for you to stay in close contact with everyone during the challenge.
The Milli: AM classes: 4:45, 5:15, 5:45, 6 (men’s strength), 6:45, 8:30, 9, 9:30 (women’s strength), noon. PM classses: 3:30, 4:30, 5, 5:30, 6:30.
Click on our Events link and you can see more of our upcoming events.
Gold: Back Squat 5×5 superset with Bar Muscle Up Progressions, Then, 3 rounds for time of 20 Double Unders, 15 Chest To Bar Pull Ups Pull Ups, and 10 Deadlifts (70/100). Time cap is 9 min.
Silver: Back Squat 5×10 superset with bar muscle up progressions. Then, 3 rounds for time of 10 Single Unders, 20 Pullups, and 10 Deadlifts (30/60). Time cap is 9 min.
Endurance: 2x Shuttle run, increasing by 5 yds up to 30 yds. (5 back, 10 back, 15 back…..). Then 2×15 Back Squats @50%.
Men’s S&C: RX
Women’s S&C: Gold
Competitor: WOD posted at The Gym.