My original review of CrossFit Kilo is still pretty accurate. I got to visit Kilo again this past week and see their new place as I was in Iowa for family. The workout on Friday was awesome – heavy squats with strict pullups for strength followed by a metcon combining overhead squats and deadlifts. On Saturday we did a team Fight Gone Bad, sort of, that ended up being a great lung burner.
The gym is full of athletes. In their new place they have a wall of their teams that have competed in Regionals (TWO teams qualified for Regionals last year) and they have had two men qualify for Regionals (one in 2014 and the owner made it to the Games in 2011). They have a wall of records for girl and hero WODs and the times are very impressive. I think they had 3 or 4 athletes with sub 3 minute Fran times and all 5 slots for the best Murph time were under 40 minutes with the guy who made Regionals last year with an impressive 32 minute Murph time.
Anyway, the new space is pretty sweet. They have CrossFit classes beginning every half hour. On the right they do their warmup and strength portion which lasts about 30 minutes and then the class moves to the left side of the gym to do the metcon and any extra work. Meanwhile, the next class moves in behind the first class to the right to begin their warmup and strength work. There is still plenty of space for athletes who get to class early or stay late to mobilize and not get in the way. There is room for the coaches to work with kids from the University of Northern Iowa, to which it is clear that Kilo has a strong relationship.
Their new place is great and I highly recommend giving them a try if you are in the area.