December 22, 2014

Posted on December 21st, 2014 by thegymcf

10429230_528405650595467_263039334004486275_nCrossfit Kilo Kiddos

Your Kids Are Watching Every Move You Make

#kilotrained

Christmas Schedule:  Wednesday:  last class is at noon.  Thursday closed.  Friday No Class just open gym from 8-10am.     Saturday No Class just open gym from 8-10am.

Social Media Challenge: #kilostrong

December Challenge:  Triple Unders or Double Unders!!

Kilo Trained Gyms are now open in Waterloo and Waverly!!  For more information click here!

Check out all of our upcoming events on our Events page!!

Services Offered

Individual Nutritional Assessments are being offered at The Gym by registered dietician Laurie Busching!  More information click here!

Individual Injury Assessment and Rehabilitation now being offered at The Gym!  Talk to Shantelle for more information and set up an appointment!

MONDAY HOT BOX CLASSES

Mobility & Elements (ME): No Class Today!  Sign up!  Save your joints and reach your genetic potential!

Hot Yoga: 7pm Class today!  Sign up and sweat it out in the Hot Box!

MONDAY CROSSFIT CLASSES

RX: Every Minute On The Minute for 7min. 1 Power Snatch at Max Effort. Then row 750m, 50 Wall Balls (14/20), 25 Toes To Bar. Time cap 6min.

Gold: Every Minute On The Minute for 7min. 3 Power Snatch at Max Effort. Then row 750m, 30 Wall Balls (14/20), 20 Toes To Bar. Time cap 6min.

Silver:  Every Minute On The Minute for 7min. 5 Power Snatch. Then row 750m, 20 Wall Balls (10/14), 10 Toes To Bar. Time cap 6min

Endurance: Every Minute On The Minute for 5 min 20 double unders and 5 burpees

Men’s S&C:  Gold

Women’s S&C: Gold

Competitor:  Google Doc

December 21, 2014

Posted on December 21st, 2014 by thegymcf

8976_10100896363891753_7432385532244083236_n#professionalskiers #weekendwarriors  #kilotrained

Hot Yoga at 5pm!

Social Media Challenge: #weekendwarrior

December Challenge:  Triple Unders or Double Unders!!

Kilo Trained Gyms are now open in Waterloo and Waverly!!  For more information click here!

Check out all of our upcoming events on our Events page!!

Services Offered

Individual Nutritional Assessments are being offered at The Gym by registered dietician Laurie Busching!  More information click here!

Individual Injury Assessment and Rehabilitation now being offered at The Gym!  Talk to Shantelle for more information and set up an appointment!

December 20, 2014

Posted on December 19th, 2014 by thegymcf

10577007_10204730323566777_2412509329704554165_n#kilofamily  #kilotrained

Social Media Challenge: #doyouevenliftbro

December Challenge:  Triple Unders or Double Unders!!

Kilo Trained Gyms are now open in Waterloo and Waverly!!  For more information click here!

Check out all of our upcoming events on our Events page!!

Services Offered

Individual Nutritional Assessments are being offered at The Gym by registered dietician Laurie Busching!  More information click here!

Individual Injury Assessment and Rehabilitation now being offered at The Gym!  Talk to Shantelle for more information and set up an appointment!

SATURDAY 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!

SATURDAY CROSSFIT CLASSES

RX: Every Minute on The Minute for 4min do 1 Push Press @ 10 RPE then Every Minute on The Minute for 4min do 2  Overhead Press @ 10 RPE. Then, with a partner Complete as many rounds as possible in 20 minutes of: 10 Chest To Bar Pull Ups, 10 Back Squats (30/40), 10 Lunges

Gold: Every Minute on The Minute for 4min do 3 Push Press @ 10 RPE then Every Minute on The Minute for 4min do 3  Overhead Press @ 10 RPE. Then, with a partner Complete as many rounds as possible in 20 minutes of: 10 Pull Ups, 10 Back Squats (30/40), 10 Lunges

Silver: Every Minute on The Minute for 4min do 5 Push Press then Every Minute on The Minute for 4min do 5 Overhead Press. Then, with a partner Complete as many rounds as possible in 20 minutes of: 10 Jumping Pull Ups, 10 Back Squats (20/30), 10 Lunges

Competitor:  Google Doc

December 19, 2014

Posted on December 18th, 2014 by thegymcf

10408110_601002642054_5335590544353889199_nThe Giraffe Club!

#kilobuddies

#kilotrained

Social Media Challenge: #kilobuddy–we all have friends here.  Start hashtagging!!!

December Challenge:  Triple Unders or Double Unders!!

Kilo Trained Gyms are now open in Waterloo and Waverly!!  For more information click here!

Check out all of our upcoming events on our Events page!!

Services Offered

Individual Nutritional Assessments are being offered at The Gym by registered dietician Laurie Busching!  More information click here!

Individual Injury Assessment and Rehabilitation now being offered at The Gym!  Talk to Shantelle for more information and set up an appointment!

FRIDAY 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!

FRIDAY CROSSFIT CLASSES

RX: Every Minute On The Minute for 4 min 2 Front Squats @ 10 RPE. Then, 100 Double Unders, 50 Wall Balls (14/20), 50 Hand Release Push Ups, 50 Pistols (ALT), 50 Handstand Push Ups,, 100 Double Unders. Time Cap 15min.

Gold:  Every Minute On The Minute for 4 min 3 Front Squats @ 10 RPE. Then, 50 Double Unders, 30 Wall Balls (14/20), 30 Hand Release Push Ups, 30 Assisted Pistols (ALT), 30 Handstand Push Ups,, 50 Double Unders. Time Cap 15min.

Silver: Every Minute On The Minute for 4 min 5 Front Squats. Then, 100 Single Unders, 30 Wall Balls (10/14), 30 Hand Release Push Ups, 30 Air Squats, 10 Wall Walks, 100 Single Unders. Time Cap 15min.

Endurance: Open Gym/Skills

Men’s S&C:  Gold

Women’s S&C: Gold

Competitor:  Google Doc

December 18, 2014

Posted on December 17th, 2014 by thegymcf

Exif_JPEG_422TBT at The Gym!

Anyone know this guy and what location this was taken!?!

He is still #kilotrained !

Social Media Challenge: #gymnasty. Enough said.  Start hashtagging!!!

December Challenge:  Triple Unders or Double Unders!!

Kilo Trained Gyms are now open in Waterloo and Waverly!!  For more information click here!

Check out all of our upcoming events on our Events page!!

Services Offered

Individual Nutritional Assessments are being offered at The Gym by registered dietician Laurie Busching!  More information click here!

Individual Injury Assessment and Rehabilitation now being offered at The Gym!  Talk to Shantelle for more information and set up an appointment!

THURSDAY HOT BOX CLASSES

Mobility & Elements (ME): No Class Today!  Sign up!  Save your joints and reach your genetic potential!

Hot Yoga: 6am and 4:15pm Class today!  Sign up and sweat it out in the Hot Box!

THURSDAY CROSSFIT CLASSES

RX: Advanced Skills Class 5am and 5pm class this week.  Sign Up!

Gold:  Advanced Skills Class 5am and 5pm.  Basic Skills class 5am and 5:30pm

Silver:  Basic Skills Class 5am and 5:30pm

Endurance: Open Gym/Skills

Men’s S&C:  Rest

Women’s S&C: Every Minute on The Minute for 4 min. 3 Power Clean @ 10 RPE. Then, 7 Rounds For Time of 10 Sumo Deadlift High Pull (30k), 10 Burpee Box Jumps 20″, Finish With 2000M Row. Time cap 20min. Refer to 4/11/2011

Competitor:  Google Doc

December 17, 2014

Posted on December 16th, 2014 by thegymcf

10592658_10100834488655223_6961613750338366054_nCongratulations Kilo Coaches Jared Bargman and Kate Roeber on your Engagement!!

#engagedoverbreakfast  #kilotrained

Social Media Challenge: Check it out on the board at The Gym!

December Challenge:  Triple Unders or Double Unders!!

Kilo Trained Gyms are now open in Waterloo and Waverly!!  For more information click here!

Check out all of our upcoming events on our Events page!!

Services Offered

Individual Nutritional Assessments are being offered at The Gym by registered dietician Laurie Busching!  More information click here!

Individual Injury Assessment and Rehabilitation now being offered at The Gym!  Talk to Shantelle for more information and set up an appointment!

WEDNESDAY HOT BOX CLASSES

Mobility & Elements (ME): No Class Today!  Sign up!  Save your joints and reach your genetic potential!

Hot Yoga: 9am Class today!  Sign up and sweat it out in the Hot Box!

WEDNESDAY CROSSFIT CLASSES

RX: Every Minute on The Minute for 4 min. 1 Power Clean @ 10 RPE. Then, 7 Rounds For Time of 10 Sumo Deadlift High Pull (35k/50k), 10 Burpee Box Jumps 24″, Finish With 2000M Row. Time cap 20min. Refer to 4/11/2011

Gold: Every Minute on The Minute for 4 min. 3 Power Clean @ 10 RPE. Then, 7 Rounds For Time of 10 Sumo Deadlift High Pull (30/40k), 10 Burpee Box Jumps 20″, Finish With 2000M Row. Time cap 20min. Refer to 4/11/2011

Silver: Every Minute on The Minute for 4 min. 5 Power Clean. Then, 5 Rounds For Time of 10 Sumo Deadlift High Pull (20), 10 Burpee Box Jumps 20″ Finish With 2000M Row. Time cap 20min. Refer to 4/11/2011

Endurance: 13×3 tuck jumps, 5 pro agilities

Men’s S&C:  Gold

Women’s S&C: Yoga

Competitor:  Google Doc

December 16, 2014

Posted on December 15th, 2014 by thegymcf

11700_10152508380751608_266941943007381923_n“True strength lies in submission which permits one to dedicate his life,

through devotion, to something beyond himself.”

#kilotrained

Social Media Challenge: Check it out on the board at The Gym!

December Challenge:  Triple Unders or Double Unders!!

Kilo Trained Gyms are now open in Waterloo and Waverly!!  For more information click here!

Check out all of our upcoming events on our Events page!!

Services Offered

Individual Nutritional Assessments are being offered at The Gym by registered dietician Laurie Busching!  More information click here!

Individual Injury Assessment and Rehabilitation now being offered at The Gym!  Talk to Shantelle for more information and set up an appointment!

TUESDAY HOT BOX CLASSES

Mobility & Elements (ME): 9am 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!

TUESDAY CROSSFIT CLASSES

RX: Every Minute on The Minute for 4min @ 10 RPE 2 Back Squats. Then, 2 rounds of 50 Toes To Bar , 50 Ring Dips, and 50 Kettlebell Swings swings (35/55). time cap 18min. Refer to 5/22/2012

Gold: Every Minute on The Minute for 4min @ 10 RPE 3 Back Squats. Then, 2 rounds of 30 ttb, 30 dips, and 30 Kettlebell Swings swings (35/55). time cap 18min. Refer to 5/22/2012

Silver: Every Minute on The Minute for 4min 5 Back Squats. Then, 2 rounds of 30 kte, 30 dips, and 30 Kettlebell Swings swings (25/35). time cap 18min. Refer to 5/22/2012

Endurance: 12 max broad jumps, 2x300yd shuttles.

Men’s S&C:  Gold

Women’s S&C: Gold

Competitor:  Google Doc

December 15, 2014

Posted on December 14th, 2014 by thegymcf

IMG_2940“It takes more courage to reveal insecurities than to hide them,

more strength to relate to people than to dominate them,

more ‘manhood’ to abide by thought-out principles rather than blind reflex.

Toughness is in the soul and spirit, not in muscles and an immature mind.”

Social Media Challenge: Check it out on the board at The Gym!

December Challenge:  Triple Unders or Double Unders!!

Kilo Trained Gyms are now open in Waterloo and Waverly!!  For more information click here!

Check out all of our upcoming events on our Events page!!

Services Offered

Individual Nutritional Assessments are being offered at The Gym by registered dietician Laurie Busching!  More information click here!

Individual Injury Assessment and Rehabilitation now being offered at The Gym!  Talk to Shantelle for more information and set up an appointment!

MONDAY HOT BOX CLASSES

Mobility & Elements (ME): 5pm Class Today!  Sign up!  Save your joints and reach your genetic potential!

Hot Yoga: 7pm Class today!  Sign up and sweat it out in the Hot Box!

MONDAY CROSSFIT CLASSES

RX: Every Minute on The Minute for 4min @ 10RPE 1 Power Snatch. Then “Nancy” 5 rounds for time of 400m run and 15 Overhead Squats (30/42) Time cap 18 min. refer to 6/11/2014

Gold: Every Minute on The Minute for 4min @ 10RPE 3 Power Snatch. Then “Nancy”, 4 rounds for time of 400m run and 15 Overhead Squats (30/43) Time cap 18 min. refer to 6/11/2014

Silver: Every Minute on The Minute for 4min 5 Power Snatch. Then, 4 rounds for time of 400m run and 15 Overhead Squats (bar) Time cap 18 min. refer to 6/11/2014

Endurance: 3×3 max height box jumps, 3×10 yd sprints to back peddle.

Men’s S&C:  Gold

Women’s S&C: Gold

Competitor:  Google Doc

December 13, 2014

Posted on December 12th, 2014 by thegymcf

10801920_814696611926502_8487255924100150620_n#kilotrained

Sign up for the Gymnastics Seminar Today at The Gym!!  Click here for more info!

Social Media Challenge: Check the white board at the Gym!

December Challenge:  Triple Unders or Double Unders!!

Kilo Trained Gyms are now open in Waterloo and Waverly!!  For more information click here!

Check out all of our upcoming events on our Events page!!

Services Offered

Individual Nutritional Assessments are being offered at The Gym by registered dietician Laurie Busching!  More information click here!

Individual Injury Assessment and Rehabilitation now being offered at The Gym!  Talk to Shantelle for more information and set up an appointment!

SATURDAY 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!

SATURDAY CROSSFIT CLASSES

RX:  Every Other Minute on The Minute do 2 Bench Press @ 10 RPE for 5 rounds. Then, With a partner Row 1000m, 50 Wall Balls 20# 10/12′, 50  Chest To Bar Pull Ups, 50  Burpee Over Box Jumps ( 24″), 5 ropes.

Gold: Every Other Minute on The Minute do 5 Bench Press @ 10 RPE for 5 rounds. Then, With a partner Row 1000m, 50 Wallballs 14# 12′, 50 Pull Ups, 50  Burpee Over Box Jumps ( 20), 5 ropes.

Silver: Every Other Minute on The Minute do 5 Bench Press for 5 rounds. Then, With a partner Row 1000m, 50 Wallballs 10# 12′, 50 Jumping Pull Ups, 50  Burpee Over Box Jumps ( 20), 5 rope attempts.

Competitor:  Google Doc

December 12, 2014

Posted on December 11th, 2014 by thegymcf

10846321_777723452263172_7066436472453052561_nShe Took A Deep Breath And With Patience

Gave It All She Had.

#kilotrained

Sign up for the Gymnastics Seminar this Saturday at The Gym!!  Click here for more info!

Social Media Challenge: Check it out on the board at The Gym!

December Challenge:  Triple Unders or Double Unders!!

Kilo Trained Gyms are now open in Waterloo and Waverly!!  For more information click here!

Check out all of our upcoming events on our Events page!!

Services Offered

Individual Nutritional Assessments are being offered at The Gym by registered dietician Laurie Busching!  More information click here!

Individual Injury Assessment and Rehabilitation now being offered at The Gym!  Talk to Shantelle for more information and set up an appointment!

FRIDAY 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!

FRIDAY CROSSFIT CLASSES

RX: Every Other Minute on The Minute do 2 Clean and Jerk @ 10 RPE for 5 rounds. Then 10 minute As Many Reps As Possible of 5 pull-ups (strict), and 30 yard overhead lunges (20/15). refer to 11/21/11

Gold: Every Other Minute on The Minute do 3 Clean and Jerk@ 10 RPE for 5 rounds.Then 10 minute As Many Reps As Possible of 5 pull-ups (strict), and 30 yard overhead lunges (20/15). refer to 11/21/11

Silver: Every Other Minute on The Minute do 3 Clean and Jerk for 5 rounds. Then 10 minute As Many Reps As Possible of 3 pull-ups (strict), and 30 yard overhead lunges (5). refer to 11/21/11

Endurance: Sled Pulls 4×60 yds (50/70)

Men’s S&C:  Gold

Women’s S&C: Gold

Competitor:  Google Doc