January 10, 2014

 1507215_576717725734752_928258333_oThe McCormicks in their amazing facility The Milli 

Their hard work and dedication to bringing excellent family-style health and wellness in the Cedar Valley is uncharted via CrossFit Kilo and XL Sports Acceleration

It’s amazing to be part of The Gym!

Announcements!

Attention!  Starting on Monday, we are combining the 3 and 3:30 class.  We will have a 3:30pm.  No 3pm class.

Check out the information on the 2014 CrossFit Games!! Get Ready!!

Please make sure you are registering for class times!  Click Here to register.

The Gym is running another Advocare 24 day Challenge and will begin on Monday, January 12th.  Cash prizes available!  Email Sarah McCormick at info@thegymcf.com to sign up!

Saturday January 18th at 6pm, Silo Ice Climbing!  Meet up at the Wild Hare after!

Master’s Athletes 35 and older, sign up for our competition Master’s Saturday Night Live!  Saturday January 25th.  Scaled and RX divisions.  Partner WODs.  Register and have a great time!!  Click here for more information.

RX:  Open Wod 11.5. Complete as many rounds and reps as possible in 20 minutes of:  5  Power Cleans (45/ 65), 10 Toes To Bar., 15 Wall Balls (14# to 9″ target/20lbs to 10′ target).  This will be counted by a partner.

Gold: Open Wod 11.5.  Complete as many rounds and reps as possible in 20 minutes of:  5 Power Cleans (45/65), 10 Toes to Bar, 15 Wall Balls (14# to 9″ target/20lbs to 10′ target).  This will be counted by a partner.

Silver:  Open Wod 11.5.  Complete as many rounds and reps as possible in 20 minutes of:  5 Power Cleans (45/65), 10 Toes to Bar, 15 Wall Balls (14# to 9″ target/20lbs to 10′ target). This will be counted by a partner.

Endurance: Open Gym/Skills

Men’s S&C:   RX

Women’s S&C:  Gold

Barre:  No Class

Yoga:  No Class

Competitor:  Wod posted in Google Doc.

37 Responses to January 10, 2014

  1. Amber says:

    6rd + 12 (30k) CTB attempts

  2. Tom T says:

    9 rds Rx

  3. Farmer says:

    WOD 10 + 10 (310 reps) RX
    Clean complex 70,80,90,95,100 (miss PP)
    AB Wheel

  4. Alicia R says:

    7 rd + 15 RX

  5. Eric R says:

    8 Rds + 5 RX

  6. Michelle B says:

    5 rnds +3 rx. Glad I pushed myself to do 45k and not go down in weight

  7. Dave M says:

    7rds + 4 Rx

  8. Jessica Wass says:

    11.5: 9+19 Rx

  9. Adam Liddle says:

    11.5: 7+6 RX

  10. Jen says:

    6 rds + 4 (40k)

  11. Westin says:

    11.5 – 5 Rds + 5 Reps, 45K, TTB mostly attempts
    Ab wheel done

  12. Kyle Duvall says:

    WOD: 9Rds+25Reps (295reps) Rx

  13. Belmer says:

    Did WOD at Crossfit Coronado

    Troy: 6 rounds plus 23 reps Rx
    Candice: 4 rounds at 40k & 10′ target

  14. Flo says:

    Wod 8+1 rx. I nominate Dean as honorary coach today, pushed me hard

  15. Josh Z. says:

    WOD: 9 rds+5 reps

  16. Heather Sterrett says:

    6 rds + 23 rx

  17. T.funk says:

    Wod: 8 rds + 1 rx

  18. Dfadiga says:

    WOD: 8rds + 1 RX, Pass the word if any masters competitors are left I would like to compete.

  19. Victoria says:

    7 rds even at 40k

  20. Reid says:

    7 rounds + 5 + 10
    Power clean – 40K
    Chest to bars (scaled)

  21. Chris W says:

    7 rds + 9

  22. Jenni says:

    9 rds + 5 Silver (20k knees to elbows 8 lb ball)

  23. Amanda Jo says:

    WOD: 7 rds + 4 Rx

  24. Brandi Bartholomew says:

    Wod: 10 rds rx lung burner for sure !!!!!

  25. Stewart says:

    WOD: 282 reps (9rds + 12)

  26. Juan says:

    7 rounds +6 reps (PC scaled)Gold

  27. Joshua says:

    8rds + 5rps rx

  28. Burt says:

    6 RDS + 10 reps, 40K

  29. Tyler says:

    WOD 9rds+5 Rx

  30. Sarah B. says:

    9 + 21 Rx

  31. Ross says:

    WOD – 7rds + 6 Need to work on TTB
    Clean Complex: 60, 60, 80, 80, 80 (miss PP)

  32. Anna R. says:

    WOD: 9 rounds [270 reps] Rx

  33. Shantelle says:

    Did Saturday with Kate and Shannon
    7+27 reps rx

  34. kenz says:

    WOD 6 + 15 reps @40k

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