February 14, 2014 Happy Valentine’s Day!

934042_370743886359133_659029644_nKilo Members Ricky Harmon and Shannon Laughlin

Happy Valentine’s Day

Announcements!

Kilo Members, remember that the handicapped spots out front are real handicap spots.  We would really hate if you were ticketed.  The Cedar Falls PD will fine you if you are parked in one,  just like any other parking lot in Cedar Falls, and they have in the past.  Just a friendly reminder :)

Competitors:  Stop Procrastinating and Sign Up for the Open Here!  Then, after you register, Armand will place you on teams.

SIGN UP FOR CLASSES!!!!  Click Here to register.

Kilo Solo:  Men/Women Rx Individual Competition. 1 Day. Sunday February 23. Lay it on the line. For more information and to register go to www.thegymcf.com/competitions

RX:  5×1 Power Clean and Jerk + Clean and Jerk @ 8RPE. “Mary” Complete as many rounds in 20 minutes as you can of:  Mary:  5 Handstand Push Ups, 10 1-legged squats, alternating legs, 15 Pull Ups

Gold:  5×2 Power Clean and Jerk + Clean and Jerk @ 8RPE. “Mary”  Complete as many rounds in 20 minutes as you can of:  5 Handstand Push-Ups, 10 Assisted1-legged squats, alternating legs, 15 Pull-Ups

Silver:  5×10 Med Ball Cleans “Mary”  Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-Ups, 10 Air Squats, 5 Pull-Ups

Endurance:  Bounds 3×20, Pro- Agility x4,  T-Test x4, short shuttle x4.

Barre:  No Class

Hot Yoga: No Class

Men’s S&C:  RX

Women’s S&C:  Gold

Competitor:  Google Doc

35 Responses to February 14, 2014 Happy Valentine’s Day!

  1. Krista says:

    CJ – 50
    WOD – 8 rds + 26 rx

  2. Lindsey A says:

    CJ: 38 Gold
    WOD: 6rds + 20 Gold – (Black and gold mat, strict)

  3. Amber says:

    CJ: 20 gold
    WOD: 5rds + 19 gold with box PU

  4. Tom T says:

    CJ: 75 rx
    WOD: 7 rds + 13 reps rx

  5. Jessica Wass says:

    CJ: 65k
    Mary: 10+7 Rx

  6. Danae says:

    C&J: 45×2, 48×3
    Wod: 6 rds + 15 (inverted box pu rest: RX)

  7. Kayla says:

    C&J: 35k
    WOD: 6+8 Gold

  8. Allyson says:

    Cj 35k gold
    Wod – 4 +28 gold asst pistols I think

  9. Andy Van Fleet says:

    C&J: 80k
    WOD: 7+22reps rx

  10. Spencer G says:

    Lift-80kg all sets

    WOD-13rds Rx

  11. John Lynch says:

    CJ: 60k, 60, 60, 60, 60 RX

    WOD (MARY): 6 rounds + 5 reps GOLD (assisted pistols) HSPU 1 mat

  12. Jordan K says:

    CJ: 50×2, 54×3 Rx
    Mary: 6+24 Gold

  13. Bret says:

    PC&J + C&J: 70×2 80×2 90
    WOD: 13 + 11 RX (1 + 11 PR)

  14. Josh R says:

    60×5 Gold
    11 RX

  15. flo says:

    Lift 70 80 80 80 80

    Mary 9 rounds plus 9… assisted pistols and one pad

  16. Reid says:

    PC&J and C&J – 50×5 Gold
    WOD – 9 rounds (assisted pistols on half, pull-ups with red band)

  17. Eric R says:

    Clean: 90×2, 95×3
    WOD: 9+18 gold

  18. Alicia R says:

    Clean: 35×2, 37×3
    WOD: 6 + 22 goldish

  19. Grant G says:

    100×4
    13+8

  20. Kyle Duvall says:

    Cleans: 80, 85, 90, 92, 95

    WOD: 9 Rds Rx

  21. Dave M says:

    CJ: 75×2, 80×3 x1
    WOD: 8+2 assisted pistols

  22. Shannon says:

    55k
    13+5Rx

  23. Merf says:

    cleans: 80, 85, 85, 85, 87
    WOD: 12+5 Rx

  24. Jenni says:

    C&J: 25,28,28,30,28
    WOD: 8+5, silver,green and black, box push ups

  25. Michelle B says:

    C&j- 35, 38, 40, 43, 45
    Mary- 6 rnds + 28 rx

  26. Tracey says:

    CJ 15
    WOD 7 rds + 13 silver with box PU

  27. amy l says:

    6+7 mod 1orange&1ab.
    1hand floor assist pistol.

  28. M.Funk says:

    80K
    WOD: 8+21trx

  29. thegymcf says:

    C&J complex 40k gold
    wod 9+7 rx with mod pistol on L leg

  30. Amanda Jo says:

    C&J: 45,48,50,50,52
    WOD: 10 rds Rx

  31. Amy S. says:

    C&J: 20k
    WOD: 7 rds + 15 (inverted hspu, asst pistol, blue/red band on pu’s)

  32. Brandi Bartholomew says:

    C&j : 55k
    wod : 9 rds plus 17 reps rx

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