June 30, 2014

10505476_474530302649669_2479564171475019789_nYou’re Only One Workout Away From A Stronger You


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 starting next week!  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!

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:  Every Minute on the Minute 10min 1 Snatch @ 90%, 1  Power Clean + 2 Jerks @ 90% PC. Then 5 Rounds for Time of 50 Air Squats and 5 Ring Muscle Ups.

Gold: Every Minute on the Minute 10min 2 Snatch @ 90%3rm, 2 Power Clean + 2 Jerks @ 90% 3rm PC. Then 5 Rounds for Time of 50 Air Squats and 5 Ring Muscle Up Progressions.

Silver: Every Minute on the Minute 10min 5 Overhead Squat and 5 Med Ball Cleans. Then 5 Rounds for Time of 30 Air Squats and 5 Jumping Pull Ups

Endurance: 3 rounds of 100 Double Unders and 300m shuttle runs.

Men’s S&C: Endurance then Gold Wod

Women’s S&C:  Endurance then Gold Wod

Competitor:  Google Doc

33 Responses to June 30, 2014

  1. Lindsey A says:

    Lift: 40k rx

    WOD: 9:45 50 squats and 5 CTB

  2. Bret says:

    9:29 RX

  3. Belmer says:

    No lift
    Endurance WOD: shuttles only
    WOD: 11:15 modified. 5 RDS of 50 air squats & 10 med ball (20#) GHD situps

  4. amber says:

    Lift: FS 25k 10×3
    WOD: 11:51

  5. Dave M says:

    Lift Started with 67 and to drop to 60
    WOD 4 mu 10 bar mu 225 air squats

  6. Dave b says:

    Lift 35, 45
    WOD 8:03 gold

  7. Michelle B says:

    Snatch- 28
    Wod- 10:00 gold. I think I did 6 rnds cuz I was done too soon I thought so I did an extra round

  8. Westin says:

    Snatch at 35K PC and jerks 50K
    WOD 11:55 Gold

  9. Danae says:

    Did some ohs, FS, and some jerks at 35k.
    Wod: 14:09 gold. Mup sometimes had a little jump to them…

  10. Grant Grabinoski says:

    Snatch 80
    C&J 100

  11. trav says:

    10 36 rx

  12. Joshua says:

    Lift 54k rx
    WOD 9:33 gold

  13. Brian A says:

    Lift snatch 40k, clean and jerk 50k 11:56 gold.

  14. Jordan Weichers says:

    Lift 55, 65, fell behind at 7 rounds
    Wod 3 + 50 rx

  15. Krista says:

    Snatch – 42k
    PC&J – 50k
    WOD – 12:05 gold

  16. Sonia says:

    Snatch 50k power clean/jerks 65k

  17. thad says:

    11:55 rx

  18. Shantelle says:

    Snatch and PC/Jerks: 45
    Wod: 4rnds thru airsquats 3/5 MU each rnd

  19. Farmer says:

    40/60K both from hang
    WOD = 9:19 RX

  20. Merf says:

    No Lift
    WOD – 10:00 Rx

  21. Jo says:

    No lift
    WOD – 12:34 Silver (50, 40, 30, 40, 50 squats)

  22. M.Kaiser says:

    Snatch: 30k
    PC+2Jerk: 40k for first three, then down to 35k
    WOD: 10:43 silver

  23. Mike M says:

    WOD: 13:30Rx
    *Not a great time. This was my 1st WOD attempting & completing MUs….. some sort of PR I guess.

  24. Randall says:

    Lift: 20K
    WOD: 11:44 (50 AS, 5 J.PUs)

  25. Eric R says:

    Lift: 70/100K – struggled
    WOD: 14:00, Bar MU

  26. kate says:

    13:24 rx

  27. Tom T says:

    Snatch: 65 missed 2
    Cj: 90×2. 80×8
    Wod: 10:35 gold

  28. Amy S. says:

    Snatch: 20k, PC&J: 30k
    WOD: 12:32 (50 squats & jumping pull ups)

  29. Jess K says:

    Snatch: 40×7, 30×3
    C&J: 50
    WOD: 4 +22, gold
    End WOD: 300 DU
    4×10 good mornings
    2×10 leg raises

  30. Shannon says:

    snatch:45k, c&j: 55
    wod: 8:58Rx

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>