February 8, 2016

Posted on February 7th, 2016 by thegymcf

12622322_681574658611898_2649449671594563252_oIf you missed Saturday’s workout,

you missed being coached by this lady!

#kilotrained

February Challenge:  On The Board!  L Sits

Services Offered

Schedule a massage with Erin at Kilo! Either call her at (319)504-8372 or by clicking here (be sure to click on the CrossFit Kilo schedule)!  For more info, here is her website!  barefootremedies.com

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

Individual Injury Assessment, Rehabilitation, and IASTM now being offered at The Gym!  Talk to or email Shantelle at shaniweichers@cfu.net to set up an appointment!

Healthy Ready-to-Cook Meals prepared by Mindy are now being offered at The Gym!  Take advantage!!  Found in the refrigerator section at Kilo.

MONDAY HOT BOX CLASSES

Hot Yoga: No Class today!  Sign up and sweat it out in the Hot Box!

MONDAY CROSSFIT CLASSES

RX 12-9-6 Thrusters (40/60) and Ring Muscle Ups Time Cap 10min. Refer to 2/7/2014

Gold: 12-9-6 Thrusters (30/40) and Assisted Ring Muscle Ups

Silver12-9-6 Thrusters (Bar) and Strict Pull Ups

Endurance:  3x30sec speed steps. 3×5 Max Height Box Jumps, 50 Weighted Back Extensions

Men’s S&C:  12-9-6 Thrusters (30/40) and Assisted Ring Muscle Ups

Women’s S&C:  12-9-6 Thrusters (30/40) and Assisted Ring Muscle Ups

Competitor:  Google sheet

February 6, 2016

Posted on February 5th, 2016 by thegymcf

12633683_681575605278470_840659288283076428_o

#kilotrained

February Challenge:  On The Board!  L Sits

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

Services Offered

Schedule a massage with Erin at Kilo! Either call her at (319)504-8372 or by clicking here (be sure to click on the CrossFit Kilo schedule)!  For more info, here is her website!  barefootremedies.com

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

Individual Injury Assessment, Rehabilitation, and IASTM now being offered at The Gym!  Talk to or email Shantelle at shaniweichers@cfu.net to set up an appointment!

Healthy Ready-to-Cook Meals prepared by Mindy are now being offered at The Gym!  Take advantage!!  Found in the refrigerator section at Kilo.

SATURDAY  HOT BOX CLASSES

Hot Yoga: No Class today!  Sign up and sweat it out in the Hot Box!

SATURDAY CROSSFIT CLASSES

RXTeams of 4 (2 Men, 2 Women)
For time:
WOMEN:75 Back squats 42
50 Pull-ups
25 Shoulder-to-overhead 42
75 Front squats 30
50 Pull-ups
25 Shoulder-to-overhead 30
75 Overhead squats 20
50 Pull-ups
25 Shoulder-to-overhead 20
MEN: 75 Back squats 62
50 Pull-ups
25 Shoulder-to-overhead 62
75 Front squats 40
50 Pull-ups
25 Shoulder-to-overhead 40
75 Overhead squats 30
50 Pull-ups
25 Shoulder to overhead 30

Human Rack for entire workout except when switching sx.

Gold: same as rx

Silver: same as rx.  Scale as needed

Competitor:  Google sheet

February 5, 2016

Posted on February 4th, 2016 by thegymcf

12651202_10154423412442565_7975205575956672406_nBring A Friend Day is happening TODAY!

  Line up your friends who you feel will truly love CrossFit

and have them purchase a Free Guest Pass to register for class!

#kilotrained

February Challenge:  On The Board!  L Sits

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

Services Offered

Schedule a massage with Erin at Kilo! Either call her at (319)504-8372 or by clicking here (be sure to click on the CrossFit Kilo schedule)!  For more info, here is her website!  barefootremedies.com

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

Individual Injury Assessment, Rehabilitation, and IASTM now being offered at The Gym!  Talk to or email Shantelle at shaniweichers@cfu.net to set up an appointment!

Healthy Ready-to-Cook Meals prepared by Mindy are now being offered at The Gym!  Take advantage!!  Found in the refrigerator section at Kilo.

FRIDAY HOT BOX CLASSES

Hot Yoga: No Class today!  Sign up and sweat it out in the Hot Box!

FRIDAY CROSSFIT CLASSES

RX Tabata row (cal), Kettlebell Sumo Deadlift High Pulls (55/70), Hollow Body Rocks, Burpees.

Gold:  Tabata row (cal), Kettlebell Sumo Deadlift High Pulls (55/70), Hollow Body Rocks, Burpees.

SilverTabata row (cal), Kettlebell Sumo Deadlift High Pulls (35/55), Hollow Body Rocks, Burpees.

Endurance3x400m run backwards

Men’s S&C:  Tabata row (cal), Kettlebell Sumo Deadlift High Pulls (55/70), Hollow Body Rocks, Burpees.

Women’s S&C:  Tabata row (cal), Kettlebell Sumo Deadlift High Pulls (55/70), Hollow Body Rocks, Burpees.

Competitor:  Google sheet

January 4, 2016

Posted on February 3rd, 2016 by thegymcf

IMG_0511Future Kilo Crossfitters Baby Stewart and Baby Duvall

#kilotrained

February Challenge:  On The Board!  L Sits

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

Services Offered

Schedule a massage with Erin at Kilo! Either call her at (319)504-8372 or by clicking here (be sure to click on the CrossFit Kilo schedule)!  For more info, here is her website!  barefootremedies.com

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

Individual Injury Assessment, Rehabilitation, and IASTM now being offered at The Gym!  Talk to or email Shantelle at shaniweichers@cfu.net to set up an appointment!

Healthy Ready-to-Cook Meals prepared by Mindy are now being offered at The Gym!  Take advantage!!  Found in the refrigerator section at Kilo.

THURSDAY HOT BOX CLASSES

Hot Yoga: 6am, 9am 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 class this week.  Sign Up!

Silver:  Basic Skills Class 5am and 5pm

Endurance:  None

Men’s S&C: Rest

Women’s S&C: Rest

Competitor:  Google sheet

February 3, 2016

Posted on February 2nd, 2016 by thegymcf

image000000Throw Back on a Wednesday with Coach Megan!!

Anyone know what year this was taken?

#kilotrained

Bring A Friend Days are happening THIS Friday!   Line up your friends who you feel will truly love CrossFit and have them purchase a Free Guest Pass to register for class!

February Challenge:  On The Board!  L Sits

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

Services Offered

Schedule a massage with Erin at Kilo! Either call her at (319)504-8372 or by clicking here (be sure to click on the CrossFit Kilo schedule)!  For more info, here is her website!  barefootremedies.com

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

Individual Injury Assessment, Rehabilitation, and IASTM now being offered at The Gym!  Talk to or email Shantelle at shaniweichers@cfu.net to set up an appointment!

Healthy Ready-to-Cook Meals prepared by Mindy are now being offered at The Gym!  Take advantage!!  Found in the refrigerator section at Kilo.

WEDNESDAY HOT BOX CLASSES

Hot Yoga: 6am, 9am, and 4:30pm Class today!  Sign up and sweat it out in the Hot Box!

WEDNESDAY CROSSFIT CLASSES

RX:   Every Minute On The Minute for 7min, Power Snatch @ 95%. Then, 14min As Many Reps As Possible of 7 Front Squats (65/100) and 7  Strict Handstand Push Ups. refer to 2/3/2014

Gold Every Minute On The Minute for 7min, 2 Power Snatch @ 90%. Then, 14min As Many Reps As Possible of 7 Front Squats (50/70) and 7 Handstand Push Ups.

Silver:  Every Minute On The Minute for 7min, 3 Power Snatch. Then, 14min As Many Reps As Possible of 7 Front Squats (20/30) and 7 Hand Release Push ups.

Endurance: 3x500m interval row. 200 Double Unders.

Men’s S&C:  Every Minute On The Minute for 7min, 2 Power Snatch @ 90%. Then, 14min As Many Reps As Possible of 7 Front Squats (50/70) and 7 Handstand Push Ups.

Women’s S&C:  Every Minute On The Minute for 7min, 2 Power Snatch @ 90%. Then, 14min As Many Reps As Possible of 7 Front Squats (50/70) and 7 Handstand Push Ups.

Competitor:  Google sheet

February 2, 2016

Posted on February 1st, 2016 by thegymcf

981230_681580215278009_2817210638048045483_oCaption This Picture..

#kilotrained

February Challenge:  On The Board!  L Sits

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

Services Offered

Schedule a massage with Erin at Kilo! Either call her at (319)504-8372 or by clicking here (be sure to click on the CrossFit Kilo schedule)!  For more info, here is her website!  barefootremedies.com

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

Individual Injury Assessment, Rehabilitation, and IASTM now being offered at The Gym!  Talk to or email Shantelle at shaniweichers@cfu.net to set up an appointment!

Healthy Ready-to-Cook Meals prepared by Mindy are now being offered at The Gym!  Take advantage!!  Found in the refrigerator section at Kilo.

TUESDAY HOT BOX CLASSES

Hot Yoga: No Class today!  Sign up and sweat it out in the Hot Box!

TUESDAY CROSSFIT CLASSES

RX:   Row 3000m for time, 50 Wall Balls 10/12′ 20 #, and 50 Kettlebell Swings (35/55). 22min cap

Gold Row 3000m for time, 50 Wall Balls 9′ (14/20), and 50 Kettlebell Swings (35/55).

SilverRow 3000m for time, 30 Wall Balls, and 30 Kettlebell Swings (25/35).

Endurance10×10 SOTS Press

Men’s S&C:  Row 3000m for time, 50 Wall Balls 9′ (14/20), and 50 Kettlebell Swings (35/55).

Women’s S&C:  Row 3000m for time, 50 Wall Balls 9′ (14/20), and 50 Kettlebell Swings (35/55).

Competitor:  Google sheet

February 1, 2016

Posted on January 31st, 2016 by thegymcf

12622336_996098740457389_292410738602499531_oLife Doesn’t Get Better By Chance

Life Gets Better By Change

#kilotrained

February Challenge:  On The Board!  L Sits

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

Services Offered

Schedule a massage with Erin at Kilo! Either call her at (319)504-8372 or by clicking here (be sure to click on the CrossFit Kilo schedule)!  For more info, here is her website!  barefootremedies.com

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

Individual Injury Assessment, Rehabilitation, and IASTM now being offered at The Gym!  Talk to or email Shantelle at shaniweichers@cfu.net to set up an appointment!

Healthy Ready-to-Cook Meals prepared by Mindy are now being offered at The Gym!  Take advantage!!  Found in the refrigerator section at Kilo.

MONDAY HOT BOX CLASSES

Hot Yoga: No Class today!  Sign up and sweat it out in the Hot Box!

MONDAY CROSSFIT CLASSES

RX:   Clean and Jerk 5×1 @ 95%, Box Squats 5×3 @ 90%, Weighted Push Ups, 3×8, Weighted Pull ups 3×8

Gold Clean and Jerk 5×3 @ 90%, Box Squats 5×5 @ 80%, Weighted Push Ups, 3×8, Weighted Pull ups 3×9

SilverClean and Jerk 5×5, Box Squats 5×10, Weighted Push Ups, 3×8, Weighted Pull ups 3×10

Endurance5 rounds of 10 Deadlift (body Wt), 100m run. Then, 10 rounds of 10 Hip Extensions and 10 Knees To Elbows

Men’s S&C:  Clean and Jerk 5×3 @ 90%, Box Squats 5×5 @ 80%, Weighted Push Ups, 3×8, Weighted Pull ups 3×9

Women’s S&C:  Clean and Jerk 5×3 @ 90%, Box Squats 5×5 @ 80%, Weighted Push Ups, 3×8, Weighted Pull ups 3×9

Competitor:  Google sheet

January 31, 2016

Posted on January 29th, 2016 by thegymcf

12232692_899634843419512_8433458150267078298_oThis Saturday Class Times at Kilo are 6:45am and 7:45am due to the Master’s Competition! 

Come Support our Masters Competitors!

#kilotrained

January Challenge:  On The Board!  Turkish Get-ups

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

Services Offered

Schedule a massage with Erin at Kilo! Either call her at (319)504-8372 or by clicking here (be sure to click on the CrossFit Kilo schedule)!  For more info, here is her website!  barefootremedies.com

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

Individual Injury Assessment, Rehabilitation, and IASTM now being offered at The Gym!  Talk to or email Shantelle at shaniweichers@cfu.net to set up an appointment!

Healthy Ready-to-Cook Meals prepared by Mindy are now being offered at The Gym!  Take advantage!!  Found in the refrigerator section at Kilo.

SATURDAY HOT BOX CLASSES

Hot Yoga: No Class today!  Sign up and sweat it out in the Hot Box!

SATURDAY CROSSFIT CLASSES

RX: Row 50 calorie, 50 push ups, 5 rope climbs, Row 40 calorie, 40 push ups, 4 ropes, do this until you get to 1 rope, 10 push ups, and 10 calorie.

GoldRow 50 calorie, 50 push ups, 5 rope climbs 15′, Row 40 calorie, 40 push ups, 4 ropes, do this until you get to 1 rope, 10 push ups, and 10 calorie.

Silver: Row 50 calorie, 50 push ups, 5 rope climb attempts, Row 40 calorie, 40 push ups, 4 ropes, do this until you get to 1 rope, 10 push ups, and 10 calorie.

Competitor:  Google sheet

January 29, 2016

Posted on January 28th, 2016 by thegymcf

IMG_0490What Does A Yogi, A Leprechaun, A Dispatcher, and A Veterinarian Have In Common ?…..

All of them are #kilotrained!

Happy Belated Birthday Mandy!

This Saturday Class Times at Kilo are 6:45am and 7:45am due to the Master’s Competition!

January Challenge:  On The Board!  Turkish Get-ups

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

Services Offered

Schedule a massage with Erin at Kilo! Either call her at (319)504-8372 or by clicking here (be sure to click on the CrossFit Kilo schedule)!  For more info, here is her website!  barefootremedies.com

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

Individual Injury Assessment, Rehabilitation, and IASTM now being offered at The Gym!  Talk to or email Shantelle at shaniweichers@cfu.net to set up an appointment!

Healthy Ready-to-Cook Meals prepared by Mindy are now being offered at The Gym!  Take advantage!!  Found in the refrigerator section at Kilo.

FRIDAY HOT BOX CLASSES

Hot Yoga: No Class today!  Sign up and sweat it out in the Hot Box!

FRIDAY CROSSFIT CLASSES

RXLifts are 2 Clean and Jerk @ 85%, 3 Back Squat @85%, 6 Front Rack Lunges (70/100), 8 Weighted Dips max effort. This lift will be in a circuit fashion. 5 Rounds For Time.

Gold:  Lifts are 2 Clean and Jerk @ 85%, 3 Back Squat @85%, 6 Front Rack Lunges (50/70), 8 Weighted Dips max effort. This lift will be in a circuit fashion. 5 Rounds For Time.

SilverLifts are 3 Clean and Jerk, 3 Back Squat , 6 Front Rack Lunges (bar), 8 Dips max effort. This lift will be in a circuit fashion. 5 Rounds For Time.

Endurance4 rounds for time of 400m run, 30 Russian twists 20kg, 30 Hip Ext.

Men’s S&C:  Lifts are 2 Clean and Jerk @ 85%, 3 Back Squat @85%, 6 Front Rack Lunges (50/70), 8 Weighted Dips max effort. This lift will be in a circuit fashion. 5 Rounds For Time.

Women’s S&C:  Lifts are 2 Clean and Jerk @ 85%, 3 Back Squat @85%, 6 Front Rack Lunges (50/70), 8 Weighted Dips max effort. This lift will be in a circuit fashion. 5 Rounds For Time.

Competitor:  Google sheet

January 28, 2016

Posted on January 27th, 2016 by thegymcf

12553006_680127392089958_7433103183811875838_nDecide That You Want It More Than You Are Afraid Of It

#kilotrained

This Saturday Class Times at Kilo are 6:45am and 7:45am due to the Master’s Competition!

January Challenge:  On The Board!  Turkish Get-ups

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

Services Offered

Schedule a massage with Erin at Kilo! Either call her at (319)504-8372 or by clicking here (be sure to click on the CrossFit Kilo schedule)!  For more info, here is her website!  barefootremedies.com

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

Individual Injury Assessment, Rehabilitation, and IASTM now being offered at The Gym!  Talk to or email Shantelle at shaniweichers@cfu.net to set up an appointment!

Healthy Ready-to-Cook Meals prepared by Mindy are now being offered at The Gym!  Take advantage!!  Found in the refrigerator section at Kilo.

THURSDAY HOT BOX CLASSES

Hot Yoga: 6am, 9am 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 class this week.  Sign Up!

Silver:  Basic Skills Class 5am and 5pm

Endurance:  None

Men’s S&C: Rest

Women’s S&C: Rest

Competitor:  Google sheet