KILO BLOG

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 thoughts on “July 2, 2014

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

    1. Also, thanks to Emily, for correction. My cleans resembled front squats during first round.

Comments are closed.