Friday, October 24, 2014

Saturday 10/25/14 WOD- "Intro Hell"

Saturday 10/18/14

SWOD

10RM Reverse Lunge
5RM Seesaw Press


WOD

Max Time Cap = 15 min

Descending Ladder


10, 9 , 8, 7....1

Goblet Squat

2 Hand Swing


Directions:   Perform 10 Goblet squats, then 10 swings, then 9 squats and 9 swings, etc.  Follow this pattern down to 1 rep of each.  Use 1 kettlebell for both.  Record time to completion and KB load.

Thursday, October 23, 2014

Saturday Oct 25th Schedule Change

We will only be hosting the 9am kettlebell class this Saturday, Oct 25th.  Please adjust your alarm clock accordingly, and we apologize for any inconvenience this may have caused.

Thurs 10/23/14

Sunday, October 19, 2014

Last Competition of the Year!

Want to test your fitness against kettlebell athletes? This will be the last IKL Bolt Kettlebell Competition of 2014. All events are 10 min long, and you get to pick the size kettlebell you want to use. Winners in each class are determined by volume lifted (weight x reps). How do you stack against my regular students?

Anyone who loves kettlebells can enter. Athletes of all experience levels will be participating. These events are extremely fun, and open to anyone in the CrossFit or Strongman community as well!

http://www.iklf.co/event-810237

Friday, October 17, 2014

WOD- Under the Wire

Saturday 10/18/14

SWOD

10RM Reverse Lunge
5RM Seesaw Press

WOD- Under the Wire

2RFT - 15 Min Time Cap

10 Hollow Body Rocks
20 Two Hand Swings
10 Mountain Climbers
20 Thrusters
10 Plank Climbers
20 Suitcase Deadlift
10 Pushup

Use 1 KB for all lifts. 

Record load and time to completion.  If task is not completed in the given time cap, record the total number of reps completed when time ran out.

Compare to 3/29/14