October 25, 2014

Posted on October 24th, 2014 by thegymcf

10525865_725413750841623_7428828416859163823_nFear A Man With Long Socks

#doyouevenwodbro #kilotrained

Leaderboard for HOA

If you ordered a Kilo American flag Tshirt or Tank they are at The Gym!!  Stop in and pick yours up!

Social Media Challenge: #doyouevenwodbro–random pictures meant to be fun…chit chatting, foam rolling, etcStart hashtagging!!!

The Field of Teams Competition at CrossFit Kilo is right around the corner! Please donate your time to help!  Click here to sign up!!

Hand Stand Push Up Challenge for October is posted on the Board!  Join us in knocking out 500 Strict HSPUs this month!!

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

Scavenger Hunt

Competitor:  Google Doc

October 24, 2014

Posted on October 23rd, 2014 by thegymcf

IMG_2625

#kilobuddy

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

The Field of Teams Competition at CrossFit Kilo is right around the corner! Please donate your time to help!  Click here to sign up!!

Hand Stand Push Up Challenge for October is posted on the Board!  Join us in knocking out 500 Strict HSPUs this month!!

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:  Power Snatch 5×1 @ 9 RPE. As Many Reps As Possible in 20min. 1 Snatch (35/50), 2 Overhead Squats (35/50), 3 Handstand Push Ups, 4 Chest To Bar Pull Ups, 5 Wall Walks. Refer to 12/17/2011

Gold: Power Snatch 5×3 @ 9 RPE. As Many Reps As Possible in 20min. 1 Snatch (30/40), 2 Overhead Squats (30/40), 3 Handstand Push Ups, 4 Pull Ups, 5 Wall Walks. Refer to 12/17/2011

Silver: Power Snatch progressions 5×3. As Many Reps As Possible in 20min. 1 Snatch (Bar), 2 Overhead Squats (Bar), 3 Handstand Push Ups, 4 Pull Ups, 5 Wall Walks. Refer to 12/17/2011

Endurance: 5x10sec force treadmill sprints.

Men’s S&C:  Gold

Women’s S&C: Gold

Competitor:  Google Doc

October 23, 2014

Posted on October 22nd, 2014 by thegymcf

IMG_2594

TBT at The Gym CrossFit Kilo!

This is one of our Kilo Coaches

(These TBT pictures will include coaches from Waterloo and Waverly Kilo Trained Gyms as well)

Guess Who It Is!!

#kilotrained

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

The Field of Teams Competition at CrossFit Kilo is right around the corner! Please donate your time to help!  Click here to sign up!!

Hand Stand Push Up Challenge for October is posted on the Board!  Join us in knocking out 500 Strict HSPUs this month!!

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:  Sumo Deadlift 5×3@ 9 RPE. Then, 3 Rounds for time of 5 KettleBell Hang Power Snatch (35) ES, 10 Chest To Bar Pull Ups, and 15  Deadlifts (60). 18min cap.  Refer to March 25, 2013

Competitor:  Google Doc

October 22, 2014

Posted on October 21st, 2014 by thegymcf

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Train Together

Stay Together

#kilocoach  #kilotrained

Social Media Challenge: #kilocoach–with a coach or can be totally just creeping on them.  Start hashtagging!!!

The Field of Teams Competition at CrossFit Kilo is right around the corner! Please donate your time to help!  Click here to sign up!!

Hand Stand Push Up Challenge for October is posted on the Board!  Join us in knocking out 500 Strict HSPUs this month!!

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:  Sumo Deadlift 5×2@ 9 RPE. Then, 3 Rounds for time of 5 KettleBell Hang Power Snatch (55/70) ES, 10 Muscle ups, and 15  Deadlifts (85/125). 18min cap.  Refer to March 25, 2013

Gold: Sumo Deadlift 5×3@ 9 RPE. Then, 3 Rounds for time of 5 KettleBell Hang Power Snatch (35/55) ES, 10 Chest To Bar Pull Ups, and 15 Deadlifts (60/85). 18min cap.

Silver: Sumo Deadlift 5×5. Then, 3 Rounds for time of 5 KettleBell Hang Power Snatch (25) ES, 10 Pull Ups,, and 15 Deadlifts (30/40). 18min cap.

Endurance: 12min AMRAP 5 OHS and 1 300m shuttle run

Men’s S&C:  Gold

Women’s S&C: Rest

Competitor:  Google Doc

October 21, 2014

Posted on October 20th, 2014 by thegymcf

10401868_697232103659788_6475139534037023879_nBe Stubborn About Your Goals

But Flexible About Your Methods

#letsgetflexible  #kilotrained

Social Media Challenge: ##letsgetflexible–working on mobility or into better positioning.

The Field of Teams Competition at CrossFit Kilo is right around the corner! Please donate your time to help!  Click here to sign up!!

Hand Stand Push Up Challenge for October is posted on the Board!  Join us in knocking out 500 Strict HSPUs this month!!

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: Bulgarian Squats 5×2 @ 9RPE. Then, for time 20 Thrusters (35/52)), 30 Burpee Pull Ups, 40 Kettlebell Swings (35/55), 50 Double Unders, 40 Kettlebell Swings, 30 Burpee Pull Ups, 20 Thrusters. 20min Cap Refer to 6/19/2013

Gold: Bulgarian Squats 5×3 @ 9RPE. Then, for time 20 Thrusters (30/40), 30 Burpee Pull Ups, 40 Kettlebell Swings (35/55), 50 Double Unders, 40 Kettlebell Swings, 30 Burpee Pull Ups, 20 Thrusters. 20min Cap Refer to 6/19/2013

Silver: Bulgarian Squats 5×5. Then, for time 20 Thrusters (15/20), 30 Burpee Pull Ups, 40 Kettlebell Swings (25), 50 Single Unders, 40 Kettlebell Swings, 30 Burpee Pull Ups, 20 Thrusters. 20min Cap. Refer to 6/19/2013

Endurance: 10min As Many Rounds As Possible of 5 Handstand Push Ups, 30 Double Unders

Men’s S&C:  Gold

Women’s S&C: Gold

Competitor:  Google Doc

October 20, 2014

Posted on October 19th, 2014 by thegymcf

10683477_862474560443140_6411465845476341723_oDon’t count the days; make the days count — Muhammad Ali

#kilostrong  #kilotrained

Social Media Challenge: #kilostrong–anything lifting or getting stronger.  Start hashtagging!!!

The Field of Teams Competition at CrossFit Kilo is right around the corner! Please donate your time to help!  Click here to sign up!!

Hand Stand Push Up Challenge for October is posted on the Board!  Join us in knocking out 500 Strict HSPUs this month!!

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:  Clean and Jerk 5×1@ 9 RPE. Then, for time run  1 mile, 10 Hang Power Clean and Jerks (65/100), Run 800, 10 Hang Power Clean and Jerks, Run 400, 10 Hang Power Clean and Jerks. 20min cap. Refer to 4/21/2014

Gold:  Clean and Jerk 5×3@ 9 RPE. Then, for time run 1 mile, 10 Hang Power Clean and Jerks (50/80), Run 800, 10 Hang Power Clean and Jerks, Run 400, 10 Hang Power Clean and Jerks. 20min cap. Refer to 4/21/2014

Silver: 5×3  Clean and Jerk progressions. Then, for time run 1 mile, 10 Hang Power Clean and Jerks (bar), Run 800, 10 Hang Power Clean and Jerks, Run 400, 10 Hang Power Clean and Jerks. 20min cap. Refer to 4/21/2014

Endurance: 400m lunges

Men’s S&C:  Gold

Women’s S&C: Gold

Competitor:  Google Doc

October 19, 2014

Posted on October 18th, 2014 by thegymcf

1888548_870415732982356_3155144584794659046_nLive daringly, boldly, fearlessly. Taste the relish to be found in competition – in having put forth the best within you.

#kilotrained

Hot Yoga Tonight 5pm!  Sign Up!

Social Media Challenge: #weekendwarrior–all those other sports we play on the weekends.

Don’t miss Barbells For Boobs Fundraiser this Saturday at the Gym!  7am start! Click on the Events page for more info!

November 1, Kilo Annual Halloween Party!!  Click on the Events page for more info!

The Field of Teams Competition at CrossFit Kilo is right around the corner! Please donate your time to help!  Click here to sign up!!

Hand Stand Push Up Challenge for October is posted on the Board!  Join us in knocking out 500 HSPUs this month!!

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!

October 18, 2014

Posted on October 18th, 2014 by thegymcf

10590471_10100838750334783_7941661105935734261_nSet Goals Beyond Your Reach

And Fight To Achieve Them

#kilotrained

Social Media Challenge: #doyouevenwodbro–random pictures meant to be fun…chit chatting, foam rolling, etc  Start hashtagging!!!

Don’t miss Barbells For Boobs Fundraiser this Saturday at the Gym!  7am start! Click on the Events page for more info!

November 1, Kilo Annual Halloween Party!!  Click on the Events page for more info!

The Field of Teams Competition at CrossFit Kilo is right around the corner! Please donate your time to help!  Click here to sign up!!

Hand Stand Push Up Challenge for October is posted on the Board!  Join us in knocking out 500 HSPUs this month!!

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:  Grace

Gold: Grace

Silver: Grace

Competitor:  Google Doc

October 17, 2014

Posted on October 16th, 2014 by thegymcf

1972349_10204709401312911_198227836694272554_n

There comes a point in your life when you realize who really matters,

who never did, and who always will.

#kilobuddy

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

Don’t miss Barbells For Boobs Fundraiser this Saturday at the Gym!  7am start! Click on the Events page for more info!

November 1, Kilo Annual Halloween Party!!  Click on the Events page for more info!

The Field of Teams Competition at CrossFit Kilo is right around the corner! Please donate your time to help!  Click here to sign up!!

Hand Stand Push Up Challenge for October is posted on the Board!  Join us in knocking out 500 HSPUs this month!!

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:  4×2 Jerk then 4×3 Overhead Press @ 9 RPE. Run 400m, row 500m, 100 Double-Unders, run 400m, row 500m , 100 Double Unders for time. 10min cap

Gold: 4×3 Jerk then 4×3 Overhead Press @ 9 RPE. Run 400m, row 500m, 100 Double Unders, run 400m, row 500m , 100 Double Unders for time.

Silver: 4×3 Jerk then 4×5 Overhead Press. Run 400m, row 500m, 100 Double Unders, run 400m, row 500m , 100 Double Unders for time.

Endurance: Bounds 3×20, pro agilityx4, t-test x4, short shuttle x4.

Men’s S&C:  Gold

Women’s S&C:  Gold

Competitor:  Google Doc

 

October 16, 2014

Posted on October 15th, 2014 by thegymcf

 shantelle pic

TBT at The Gym CrossFit Kilo!

This is one of our Kilo Coaches

(These TBT pictures will include coaches from Waterloo and Waverly Kilo Trained Gyms as well)

Guess Who It Is!!

#kilotrained

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

Don’t miss Barbells For Boobs Fundraiser this Saturday at the Gym!  7am start! Click on the Events page for more info!

The Field of Teams Competition at CrossFit Kilo is right around the corner! Please donate your time to help!  Click here to sign up!!

Hand Stand Push Up Challenge for October is posted on the Board!  Join us in knocking out 500 HSPUs this month!!

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:  4×3 Back Squat @9 RPE. Then, for time 15 Thrusters (30/40), 3 Rope Climbs, 12 Thrusters, 2 Rope Climbs, 9 Thrusters, 1 Rope Climbs. refer to Dec. 17, 2013.

Competitor:  Google Doc