our locations - Paducah, KY
I remember life before CrossFit. Every January 1st, I would make a “new” New Years resolution. “I will go to the gym every day” or “I will stop eating fast food and candy/sweets”. Then, without a doubt, by January 6th, I will have eaten two chocolate chip cookies while having lunch at the ever-so-healthy Subway. […]
Monday Dirty Thirty Jr: FT (25 Minute TimeCap) 30 Box Jumps 24/20 30 C2B 30 KBS 53/35 30 Front Squats 115/80 30 Toes to Bar 30 Push Press 30 Deadlifts 30 Wall Balls 20/14 30 Burpees 30 Double Unders Tuesday Strength: 2 Rep Power Snatch EMOM AMRAP 15 Power Snatches 30 Double Unders […]
One of the many things in CrossFit that we all take for granted is the Air Squat. With no weight all we have to do is get below parallel and we’re good right??? It may not be that simple. There are a few key points to remember when doing a simple air squat that can […]
Zig Ziglar once opened that “The first step in solving a problem is to recognize that it does exist.” If this is true then here it goes, Hi, I am Brandon, and I have a holiday problem. Specifically, I like to try my hardest to stay far away from simple carbohydrates and sugar for 11 […]
Happy New Year! 2017 is gone, and 2018 is here. With it, comes the optimism of a great year to come, and the setting of New Year’s Resolutions. If you are like me, finding a resolution is the easy part. There are so many things that I would like to improve on, I could toss […]
Not only am I a CrossFit coach, I am also an avid CrossFit athlete who truly believes in the theories associated with the CrossFit program and lifestyle. Even I question myself on my own training regimen and often get asked by athletes, “What else can I do, in addition to my CrossFit class, to get […]
Monday Rx & Scaled Thruster-Push Press-Push Jerk-Split Jerk 1-1- 1-1- 1-1- 1 15 Minute AMRAP of: 15 Wallballs (20/14) 10 T2B 5 Power Cleans (185/125) Tuesday Rx & Scaled 7 Minute AMRAP of: Bar Over Burpees *On the Minute: 7 Deadlifts (225/155) *Score total Burpees completed 15 Minute EMOM of: Minute 1: Dumbbell Snatch (50/35) […]
Some of us love to cook, others feel that it is a task to avoid at all cost. However, we all want convenience. When we get hungry we want to be able to eat right then. This is known as being “hangry” & I am the world’s worst. Since I’ve started meal prepping I’ve learned […]
Not drinking enough water before we hit the box puts us on a dangerous path to dehydration. Sipping on water or a sports drink during a workout can help fight fatigue and prolong endurance. 1. A good rule of thumb is to drink 7-10 oz. of water for every 10-20 min. of work. 2.On […]
Staying Dedicated at the Gym It’s no secret that for most people, buying a gym membership is likely to be a short-term investment. It’s why “globo” gyms will either lock you in to long-term contracts or charge you such a minimal fee they hope you won’t notice it dinging your checking account every month. They […]
Come in and meet our coaches and we'll tell you how we can help you meet your goals!
© 2022 A Kilo Website. All Rights Reserved.