July 1, 2014

10440650_681111628628694_2223814678999111327_nFall Down Seven Times, Stand Up Eight

Giving Up Is Never An Option

Kilo Trained Gyms are opening in Waterloo and Waverly beginning July!!  For more information click here!

Individual Nutritional Assessments are being offered at The Gym by registered dietician Laurie Busching!  More information click here!

Many people are finding relief of those nagging areas.  Do you have a “tweak” or an injury (old or new) holding you back from your athletic potential?  Individual Injury Assessment and Rehabilitation now being offered at The Gym!  Talk to Shantelle for more information and set up an appointment!

Check out all of our upcoming events on our Events page!!

Click here to register for classes.


Mobility & Elements (ME): 9am Class Today!  Sign up!  Save your joints and reach your genetic potential!

Hot Yoga: No Class today!  Sign up and sweat it out in the Hot Box!


RX:   Overhead Press 5×2 @90% Superset with 3 max effort broad jumps. Then, for time run 800m, 20 Chest To Bar Pull Ups , 20 Strict Handstand Push Ups, run 800m, 10 Chest To Bar Pull Ups, 10 Handstand Push Ups

Gold: Overhead Press 5×5 @90% 3rm Superset with 3 max effort broad jumps. Then, for time run 800m, 20 Pull Ups, 10 Strict Handstand Push Ups, run 800m, 10 Pull ups, 10 Handstand Push Ups

Silver: Overhead Press 5×5 Superset with 3 max effort broad jumps. Then, for time run 400m, 20 Jumping Pull Ups, 20 Push Ups, run 400m, 10 Jumping Pull ups, 10 Push ups.

Endurance: 50 Burpees For time.

Men’s S&C: Gold

Women’s S&C:  Gold

Competitor:  Google Doc

38 Responses to July 1, 2014

  1. Krista says:

    OHP – 40k
    WOD – 14:52 (ctb/attempts, orange & black mat)

  2. Zach D says:

    OHP: 60
    WOD: 14:36rx

  3. Lindsey A says:

    OHP: 35k

    WOD: 15:16rx (Black & Orange mat)

  4. Bret says:

    45 50×4
    9:51 RX

  5. Farmer says:

    13:04 RX

  6. Belmer says:

    OHP: 55K, 5 reps per round
    WOD: 14:07. Subbed butterfly situps for CTB

  7. Tyler M says:

    OHP: 50 5×5
    17:00 Rx

  8. Merf says:

    OHP – 48k Gold reps
    WOD – 13:20 Rx

  9. Dave M says:

    15:58 Rx 1 mat

  10. Amanda Jo says:

    OHP- worked up to 36K<– prev. 1 rep max
    WOD- 15:36 (1 orange mat)

  11. Liddle says:

    OHP-60 WOD-13:26 gold

  12. Spencer G says:


  13. Tom T says:

    Lift 55
    Wod: 12:26 Rx reps w/ one mat

  14. Michelle B says:

    Ohp- 28, 30, 33 × 3
    Wod- 17:00 gold 1 ab mat

  15. Elizabeth says:

    OHP: 25k
    WOD: 12:18 Gold +10 JP- (JP and 2 orange, 1 black mat)

  16. Brian A says:

    OHP 45k wod 13:36 gold

  17. dave b says:

    Lift 45,50,55X3
    WOD 14:30 20 pull-up 20 HSPU 10 PU 10 HSPU. Chest to bars weren’t cutting it today

  18. Jess K says:

    Lift: 30
    WOD: 14:16, gold
    done @ Waterloo…great job Sonia!

  19. thad says:

    12:48 rx. not a runner. not a runner at all.

  20. Westin says:

    OHP 45K
    WOD 18:40, Gold jumping pull ups, used abmat + 2 25K + 1 15K plates for strict push ups-tried to take a plate away but didn’t work!

  21. Amy S. says:

    OHP: 25k
    WOD: 13:57 Run 800m then jumping pull ups & push ups

  22. Jessica Wass says:

    Ohp: 40-45×4
    Wod: 15:48rx

  23. Sonia says:


  24. Joshua says:

    PP 55,57X4
    WOD 9:33 gold 4 pads

  25. TJ says:

    OHP: 45k
    WOD: 13:32 gold

  26. Em says:

    WOD: 13:46 black, orange,rogue 10k for HSPU

  27. Stewart says:

    OHP: 65, 70×2, 75×2
    WOD: 9:21 RX

  28. Danae says:

    Ohp: 25k x3, 30k x2 silver
    Wod: 19:53 pullups, and reg push-ups

  29. kate says:

    40,40, 42×3
    13:43 rx

  30. Amy R says:

    Lift 37
    Wod 18:51 rx reps woth one ab mat

  31. Brandi Bartholomew says:

    Ohp: 45k
    wod: 15:18 rx (2orange mats) arms were fried!

  32. Kyle Duvall says:

    No lift

    WOD: 14:15 (2 Mats)

  33. Eric R says:

    OHP: 75K
    WOD: 19:40 1 mat

  34. Anna R. says:

    Lift: 30, 33, 35 ->
    WOD: 15:40 [reg. PUs, black ab mat for HSPU]

  35. Whitney says:

    OHP: 5×3 25k
    WOD: 15:40 Rx/Gold/Modified 10 ctb (not consecutive), 10 box hspu followed by 10 regular push-ups

  36. Christina says:

    Ohp 15K
    Word 14:13 silver push ups on knees, 1 ab mat butterfly sit ups
    Waterloo kilo trained Thanks Sonia

  37. Joshua says:

    BS 105,110×3, 115
    WOD 14:16 gold

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