July 3, 2013

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Be Awesome Everyday

Think Awesome Thoughts

Do Awesome Things

Be With Awesome People

Be #kilotrained

The importance of hip mobility

No Classes July 4th!  8am class only on Saturday with childcare!

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.

THURSDAY HOT BOX CLASSES

Mobility & Elements (ME): No Class Today!  Sign up!  Save your joints and reach your genetic potential!

Hot Yoga:  6am and 9am Class today!  Sign up and sweat it out in the Hot Box!

THURSDAY CROSSFIT CLASSES

RX: Advanced Skills Class 5am and 5pm class this week.  Sign Up!

Gold:  Advanced Skills Class 5am or Basic Skills Class 5am or 5:30pm this week.

Silver: Basic Skills Class 5am or 5:30pm class this week.

Endurance: Open Gym/Skills

Men’s S&C: Box Squat 5×3 @ 90% 3rm Superset with Static Flexed arm Hang. Then, 7 rounds for time of 7 Ring Dips, and 7  Clean and Jerk (60)

Women’s S&C:  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).

Competitor:  Google Doc

5 Responses to July 3, 2013

  1. Sam says:

    100 oh lunges with 10 kg

    WOD: yesterday’s gold with 40kg. Around 25:00.

  2. Westin says:

    Heros WOD DT
    5 Rds
    12 DL
    9 HPC
    6 PJ
    40K for all , gold was 55K but wanted to make a sprint rather a heavy workout. Did this with Michelle and Adam both went the heavier workout-great job by both

  3. Michelle B says:

    Dt- 19:56 40k. Struggled in the last round with back pain. Thanks for the push dick and also cleaning up my bar :)
    50 burpees for the new body weight challenge. Only 950 to go

  4. amy l says:

    65k box sq
    30k, jumping dips 19:18
    1 mi run, 30 burpees

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