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 thoughts on “July 7, 2014

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

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

  4. 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.

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

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

  7. 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!!

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

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