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 thoughts on “June 30, 2014

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

  2. 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

    1. Great working out with you today. Makes me ready to quit work and be retired again so I can be a full time 08:30

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

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

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

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