July 7, 2014

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USAW sanctioned Kilo Open is July 19th!  Get your Lift on!  Information and registration click here!

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): 5pm 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: 1 Back Squat Every Minute on the Minute for 10min @ 95% and 3 Strict Handstand Push Ups.. Then, run 1 mile, 30 Box Jumps (20/24″), 40 Kettlebell Swings (55/70), 50 Chest To Bar Pull Ups. 17min cap. Refer to 1/15/2014

Gold: 2 Back Squat Every Minute on the Minute for 10min @ 95% 3rm and 3 Strict Handstand Push Ups.. Then, run 1 mile, 30 Box Jumps (20/24″), 40 Kettlebell Swings (35/55), 50 Pull Ups. 17min cap. Refer to 1/15/2014

Silver: 5 Back Squat Every Minute on the Minute for 10min and 3 Push Ups. Then, run 1 mile, 30 Box Jumps (20/24″), 40 Kettlebell Swings (25/35), 50 Jumping Pull Ups 17min cap. Refer to 1/15/2014

Endurance: Lines 25yds. Down and Back. 100 Double Unders.

Men’s S&C: Gold

Women’s S&C:  Gold

Competitor:  Google Doc

38 Responses to July 7, 2014

  1. Em says:

    You have 24 Hrs to order. Orders are due Monday night at 8pm. $24
    CrossFit Games tees have this logo in blue writing on neon yellow tee’s & tanks. On the back the quote “We run off intensity”.
    Tank tops are American Apparel Unisex tank.
    T-shirt is Next Level 60/40 Blend.

    Use this google doc to sign up for desired item and be sure to put down how you want to pay for it. Please help share it to get the word out. Contact Emily for any questions!

    A portion of the profits will go to help the Kilo Games team as they travel to Cali!

    The pic of it is on the Facebook page.

  2. Krista says:

    BS – 75×1, 80 (gold)
    HSPU – 3 sets orange mat, rest black
    WOD – 16:56 (55 lb, pull-ups)

  3. Tom T says:

    BS: 120
    WOD: 17:08 rx (19 rep improvement)

  4. dave b says:

    BS 90
    WOD 16:23 gold 50lb KB

  5. Lindsey A says:

    BS: 80k gold (HSPU w/ black mat)

    WOD: 17:38 rx (SU, CTB attempts)

  6. amber says:

    BS: 50k
    WOD: 18:10

  7. Belmer says:

    BS: 125Kg. Doubles for all sets
    HSPU: all strict
    WOD: 15 CTB completed at time cap. Rx

  8. Jessica Wass says:

    BS: 110
    WOD: 15:50 Rx (56 sec. improvement)

  9. Merf says:

    BS – 130k
    WOD – 16:30 Rx

  10. Kyle Payton says:

    Figured I better start blogging as I can’t remember any times…wrote 15:07 on board but was actually 17:07 RX with 75kg kettleball… 7 seconds pass cap and thought it was 15minutes for some reason. Happy with 7:32 mile…best mile so far with my brace and it felt easy….starting to actually enjoy running.

  11. Sarah H. says:

    BS: 45
    WOD: gold 25 pu’s

  12. Dave M says:

    120, 1 pad hspu
    WOD 27 pull ups

  13. Brian A says:

    70k lift. Wod dnf. 55lb KB, 28 pull ups at time cap

  14. Amanda Jo says:

    BS- 70
    WOD- 16:11 gold (2:54 improvement)

  15. Michelle B says:

    Bs- 60
    Wod- 12 pu’s at time cap. Last time I had 35 kb’s at time cap

  16. Stewart says:

    BS: 155
    WOD: 14:47 RX

  17. Westin says:

    BS 70K
    WOD at cap – 1 mile run at 11:20+ 30 reps

  18. Spencer G says:

    BS- up to 170k

  19. Joshua says:

    Squats 110k HSPU 3 inches
    WOD 15:55 gold

  20. Knoll says:

    BS: 90
    WOD: 17:30 rx

  21. Heather Sterrett says:

    bs: 65k, 2 mats HSPU
    WOD – Had 17 pu’s at cap. Gold

  22. TJ says:

    bs 70×2
    wod 33 pull ups complete at cap

  23. Whitney says:

    BS 60k Gold
    HSPU 3 with 2 black mats
    WOD: 17:20 gold (20 CTB/20 jumping)

  24. Farmer says:

    Back Squat 70K doubles
    Strict HSPUs
    WOD 17:10 RX (17:51 finish)
    10K Russian Twists

  25. Tara says:

    BS: 70K RX
    WOD: 17:50 Gold

  26. A Stewart says:

    Lift 75k 3 strict with ab mat
    WOD 17:17 RX Last time I only got 4 CTB so much better 🙂

  27. Danae says:

    Bs: 65k (1 rep and 3 reg push-ups) I did just 6 rounds.
    Wod: 24 step ups (gold). That was a hard one….

  28. mac says:


  29. Flo says:

    120, wod: 19 pull ups left at the cap. 70k/pu.

  30. Randall says:

    Lift: 30K
    WOD: Had 49 PUs left at cap 🙂
    **Ran my whole mile!**

  31. Grant says:

    165×4 170×3 175×3
    14:42 – need work on CTB endurance

  32. Mike M says:

    BS: 130kg
    WOD: 16:17 Rx

  33. amy l says:

    60k gold, 1plate/1ab mat shspu
    Wod 24:02 gold

  34. Abby Horbach says:

    BS: 65–SHSPU-1 black mat
    WOD: 15:53….miserable…first wod back after a week in vegas and 3 days at the lake over the 4th…nice work armand!!

  35. Sarah B. says:

    BS: 75
    WOD: 17:04 Rx

  36. Jordan Weichers says:

    bs 100
    wod 17:03 rx
    worked on stringing ctb together so took longer breaks..should’ve finished below cap

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