July 2, 2014

10419607_712076592743_978635540803710384_nBe Confident and Be Compassionate

But Also Be Humble and Be Generous

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.

WEDNESDAY HOT BOX CLASSES

Mobility & Elements (ME): No 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!

WEDNESDAY CROSSFIT CLASSES

RX:   Box Squat 5×2 @ 90% Superset with Static Flexed arm Hang. Then, 7 rounds for time of 7 Ring Dips, and 7  Clean and Jerk (60/85).

Gold:  Box Squat 5×3 @ 90% 3rm Superset with Static Flexed arm Hang. Then, 7 rounds for time of 3 Ring Dips and 7 Clean and Jerk (40/60).

Silver: Box Squat 5×5 Superset with Static Flexed arm Hang. Then, 7 rounds for time of 7 box dips and 7 Clean and Jerk (20/30)

Endurance: 100 Overhead Lunges

Men’s S&C: Rest

Women’s S&C:  Rest

Competitor:  Google Doc

30 Responses to July 2, 2014

  1. Zach D says:

    Box Sqt:160×3, 165×2
    WOD:4+3rx

  2. Lindsey A says:

    Lift: 65×3, 70×2

    WOD: 15:45 gold with 7 jumping dips

  3. Tom T says:

    box squats: 110
    WOD: 15:57 rx reps/gold weight

  4. Belmer says:

    Box Squat: started at 110Kg, ended at 120K. all triples
    No WOD
    Endurance: Done with 25K plate

  5. amber says:

    Box squat: 45, 50, 54×3 gold
    WOD: 9:54 20k FS only with 30 sec plank each rd

  6. Amanda Jo says:

    45K gold
    17:49 gold

  7. Liddle says:

    Squats-140
    WOD-15:26 gold

  8. mac says:

    160kg

    13:58rx

  9. Spencer G says:

    160kg

    WOD- 5rds +10 rx

  10. Westin says:

    Box Squat 75K
    WOD 15:40 Gold with 40K

  11. Brian A says:

    box squats 55k went light. Legs are trashed. No man card for me. Wod 15:36 40k

  12. Joshua says:

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

  13. Bret says:

    100 110×4
    4 + 12 RX

  14. Shantelle says:

    Box squats 60
    wod: got my ass handed to me, that’s all.

  15. Danae says:

    Box squat: 85k rx
    Wod: 12:41 30k (7 FS, 7 jerks each round; jumping ring dips)

  16. kate says:

    90,100,110×3

    6+2 rx

  17. Jessica Wass says:

    Box Squat: 90-95-100-105-105
    WOD: 6+12 Rx

  18. Jordan Weichers says:

    105
    4 + 2 I think I have bronchitis

  19. Krista says:

    Box squats – 60k
    WOD – 5 + 2 (7 dips, 50k)

  20. grant grabinoski says:

    200
    18:00 finished at time cap

  21. dave b says:

    Box Squat 80K
    WOD 16:26 40K gold

  22. Mike M says:

    Box squat: 130, 150(f), 140, 140, 150(f)
    WOD: 16:06 – 60kg

  23. Merf says:

    Box Squat – up to 135
    WOD – 4 + 13 Rx

  24. Eric R says:

    Box Squat: 150
    WOD: 5+9 RX

  25. Stewart says:

    Box Squat: 160
    WOD: 4rds + 12reps

  26. Whitney says:

    Box squat: gold 35k
    WOD: silver 18:10 7 jumping ring dips + clean and jerk 25k

  27. Jess K says:

    Lift: 80K, only 2 rounds
    WOD: 16:30, gold
    End WOD: done with PVC
    4 x 25 band rdl

  28. Sonia says:

    80-100k
    5+3rx

  29. Dave M says:

    110 no rocking
    17:45 Gold

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