August 28, 2014

Posted on August 27th, 2014 by thegymcf

1912481_221128624756060_504359698_nTBT 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

Announcements

We are starting a Social Media Challenge!  Each day there will be a different hashtag to use with a daily post. You must post a picture, use the daily hash tag, #kilotrained, and check in at that location.  We will post the daily # on FB each day as well as here on the blog! There will be a drawing for a prize at the end!  You can use Facebook, Instagram, or Twitter!  Start Hashtagging!!

Today’s Daily Hashtag is #gymnasty.

The Whole Life Challege is happening in September!  Many Kilo Members are doing it!  It will change your life!  More information Here!

Kettle Bell Challenge for August is posted on the Board!  Join us in knocking out 1000 KB swings 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 9am 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 or Basic Skills Class 5am or 5:30pm this week.

Silver: Basic Skills Class 5am or 5:30pm class this week.

Endurance: Open Gym/Skills

Men’s S&C:  Rest

Women’s S&C:  5×2 Snatch @9 RPE. 30 Burpee Jumping Muscle Ups.. 7min cap.

Competitor:  Google Doc

 

August 27, 2014

Posted on August 26th, 2014 by thegymcf

1610784_10153202317247565_8991318465707271347_nA Man or Woman Who Fears Suffering

Is Already Suffering From What They Fear

#kilotrained

Announcements

We are starting a Social Media Challenge!  Each day there will be a different hashtag to use with a daily post. You must post a picture, use the daily hash tag, #kilotrained, and check in at that location.  We will post the daily # on FB each day as well as here on the blog! There will be a drawing for a prize at the end!  You can use Facebook, Instagram, or Twitter!  Start Hashtagging!!

Today’s Daily Hashtag is #kilocoach–with a coach or can be totally just creeping on them.

The Whole Life Challege is happening in September!  Many Kilo Members are doing it!  It will change your life!  More information Here!

Kettle Bell Challenge for August is posted on the Board!  Join us in knocking out 1000 KB swings 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: No Class today!  Sign up and sweat it out in the Hot Box!

WEDNESDAY CROSSFIT CLASSES

RX:  5×2 Snatch. @9 RPE. 30 Burpee Muscle Ups 7min cap.

Gold: 5×2 Snatch @9 RPE. 30 Burpee Jumping Muscle Ups.. 7min cap.

Silver: 5×5 Snatch Progressions. 30 Burpee Pull Ups ups 7min cap.

Endurance: 12min As Many Reps As Possible of 5 Overhead Squats and 1 300m shuttle run

Men’s S&C:  Gold

Women’s S&C: Rest

Competitor:  Google Doc

August 26, 2014

Posted on August 25th, 2014 by thegymcf

stay-positive-stay-strongStay Strong

#kilotrained

Announcements

We are starting a Social Media Challenge!  Each day there will be a different hashtag to use with a daily post. You must post a picture, use the daily hash tag, #kilotrained, and check in at that location.  We will post the daily # on FB each day as well as here on the blog! There will be a drawing for a prize at the end!  You can use Facebook, Instagram, or Twitter!  Start Hashtagging!!

Today’s Daily Hashtag is #letsgetflexible–working on mobility or into better positioning

The Whole Life Challege is happening in September!  Many Kilo Members are doing it!  It will change your life!  More information Here!

Kettle Bell Challenge for August is posted on the Board!  Join us in knocking out 1000 KB swings 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: 5×3 Front Squats @ 9 RPE. Then, “Diane” 21-15-9 Deadlift (70/100) and Handstand Push Ups. 6 min cam.  Refer to March 31, 2014

Gold: 5×3 Front Squats @ 9 RPE. Then, “Diane” 21-15-9 Deadlifts (50/70) and Handstand Push Ups. 6min cap

Silver: 5×3 Front Squats @ 9 RPE. Then, “Diane” 21-15-9 Deadlifts (70/100) and Handstand Push Ups. 6min cap

Endurance: 400m lunges

Men’s S&C:  Gold

Women’s S&C: Gold

Competitor:  Google Doc

August 25, 2014

Posted on August 24th, 2014 by thegymcf

imagesChoose Strong

#kilotrained

Announcements

We are starting a Social Media Challenge!  Each day there will be a different hashtag to use with a daily post. You must post a picture, use the daily hash tag, #kilotrained, and check in at that location.  We will post the daily # on FB each day as well as here on the blog! There will be a drawing for a prize at the end!  You can use Facebook, Instagram, or Twitter!  Start Hashtagging!!

Today’s Daily Hashtag is #kilostrong–anything lifting or getting stronger.

The Whole Life Challege is happening in September!  Many Kilo Members are doing it!  It will change your life!  More information Here!

Kettle Bell Challenge for August is posted on the Board!  Join us in knocking out 1000 KB swings 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: No Class today!  Sign up and sweat it out in the Hot Box!

MONDAY CROSSFIT CLASSES

RX: 5×3  Overhead Press@ 9RPE. Then 21-15-9  Wall Balls(14/20) and Burpees. 6min cap

Gold: 5×3  Overhead Press@ 9RPE. Then 21-15-9 Wall Balls (14/20) and Burpees. 6min cap

Silver: 5×5  Overhead Press. Then 21-15-9 Wall Balls (10/14) and Burpees. 6min cap.

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

Men’s S&C:  Gold

Women’s S&C: Gold

Competitor:  Google Doc

 

August 24, 2014

Posted on August 23rd, 2014 by thegymcf

images“You praise man who has the ability to perform great actions.
I admire man who can deal with great pain and knows no despair.”
― Toba Beta

Announcements

We are starting a Social Media Challenge!  Each day there will be a different hashtag to use with a daily post. You must post a picture, use the daily hash tag, #kilotrained, and check in at that location.  We will post the daily # on FB each day as well as here on the blog! There will be a drawing for a prize at the end!  You can use Facebook, Instagram, or Twitter!  Start Hashtagging!!

Today’s Daily Hashtag is #weekendwarrior–all those other sports we play on the weekends.

The Whole Life Challege is happening in September!  Many Kilo Members are doing it!  It will change your life!  More information Here!

Kettle Bell Challenge for August is posted on the Board!  Join us in knocking out 1000 KB swings 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!

August 23, 2014

Posted on August 22nd, 2014 by thegymcf

1888625_10152708344558383_3605955280711547422_n“The weak fall, but the strong will remain and never go under!”
― Anne Frank,

Register For Classes here

Announcements

Saturday class Times are at 7 and 8:15am only.  Doors will close at 9:15am sharp due to some concrete work being completed at The Gym.

We are starting a Social Media Challenge!  Each day there will be a different hashtag to use with a daily post. You must post a picture, use the daily hash tag, #kilotrained, and check in at that location.  We will post the daily # on FB each day as well as here on the blog! There will be a drawing for a prize at the end!  You can use Facebook, Instagram, or Twitter!  Start Hashtagging!!

Today’s Daily Hashtag is #doyouevenwodbro–random pictures meant to be fun…chit chatting, foam rolling, etc

The Whole Life Challege is happening in September!  Many Kilo Members are doing it!  It will change your life!  More information Here!

Kettle Bell Challenge for August is posted on the Board!  Join us in knocking out 1000 KB swings 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: Surprise!!  Then, Bench press 5×3@ 8 RPE

Gold: Surprise!!  Then, Bench press 5×3@ 8 RPE

Silver: Surprise!!  Then, Bench press 5×3@ 8 RPE

Competitor:  Google Doc

August 22, 2014

Posted on August 21st, 2014 by thegymcf

10313573_10200886027231865_8623712738280903119_nThe Gym:  Building a Legacy

“Be active. Eat healthy. Your kids are watching.”

#kilotrained

Streets To ScholarshipsCrossFit Changes Lives

Saturday class Times are at 7 and 8:15am only.  Doors will close at 9:15am sharp due to some concrete work being completed at The Gym.

We are starting a Social Media Challenge!  Each day there will be a different hashtag to use with a daily post. You must post a picture, use the daily hash tag, #kilotrained, and check in at that location.  We will post the daily # on FB each day as well as here on the blog! There will be a drawing for a prize at the end!  You can use Facebook, Instagram, or Twitter!  Start Hashtagging!!

Today’s Daily Hashtag is #kilobuddy–we all have friends here.

The Whole Life Challege is happening in September!  It will change your life!  More Information Here!

Kettle Bell Challenge for August is posted on the Board!  Join us in knocking out 1000 KB swings this month!!

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

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!

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

Click here to register for classes.

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: 5×2 Power Snatch Super set with 10 Strict Pull Ups. Then, 15min As Many Reps As Possible complete 3 ascending Snatches. 1@ 55/80, 1@ 60/90, 1@ 65/100 and run 0 misses = 100m, 1 miss= 200, 2 misses=400, 3 misses=800m.

Gold: 5×2 Power Snatch Super set with 5 Strict Pull Ups. Then, 15min As Many Reps As Possible complete 3 ascending Snatches. 1@ 35/50, 1@ 40/60, 1@ 45/70 and run 0 misses = 100m, 1 miss= 200, 2 misses=400, 3 misses=800m.

Silver: 5×5 Power Snatch Progressions Super set with 1 Strict Pull Ups. Then, 15min As Many Reps As Possible complete 3 Snatches (bar) and run 0 mistake = 100m, 1 mistake= 200, 2 mistake=400, 3 mistake=800m.

Endurance: 300 Air Squats For time.

Men’s S&C:  Gold

Women’s S&C: Gold

Competitor:  Google Doc

Mac Talk

Posted on August 21st, 2014 by thegymcf

QUITTERS! Last weekend I witnessed the best display of quitting. In the middle of a competition multiple teams from the same gym decided to quit because their leaders were not happy with the way one of the WODs were scored. I can understand their argument but what I cannot understand is the example they set for the others that looked up to them. Quitting something is probably among the most most selfish act someone can commit. I cannot fathom quitting anything that I had committed to doing. As everyone should know, life is 100% not fair, ever. If your answer is to quit every time something is unfair then please look in the mirror say “you are a weak bitch” and do not mentor the youth of our society.

I was talking with a guy/girl yesterday who has decided to quit his/her job to put some seeds in a field and feed the world. Ryan “the farm boy” Hoover sees this as a career advancement which is an understandable situation. I also talked to a lady who stepped away from accounting work, but she did so after tax season. I respect that, a quitter would have done it in the middle of tax season. Fulfilling a commitment is important and if your commitment is fulfilled then advancements and more opportunities are out there to reach for.

After this happened last weekend I rode home thinking about all the times in life I quit, I remembered how I felt, and I remembered what I learned. I quit 2 times and both times were in sport. I didn’t walk away, it was more like I gave up in a couple situations. I should probably thank my mom for instilling that mentality in to my character. I was to scared to ask if I could quit anything.

If you still doubt what a quitter is then Google it, that’s what we do to find the answer to everything else! I did it for you:

  1. a person who gives up easily or does not have the courage or determination to finish a task.
    -MAC

August 21, 2014

Posted on August 20th, 2014 by thegymcf

10602777_10202245754734942_412783698_nTBT 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!!

And Yes, That Is A Dress!

#kilotrained

Why Grunting May Help Performance

We are starting a Social Media Challenge!  Each day there will be a different hashtag to use with a daily post. You must post a picture, use the daily hash tag, #kilotrained, and check in at that location.  We will post the daily # on FB each day as well as here on the blog! There will be a drawing for a prize at the end!  You can use Facebook, Instagram, or Twitter!  Start Hashtagging!!  The above picture is an example of using Monday’s daily hashtag…

Today’s Daily Hashtag is #gymnasty.

The Whole Life Challege is happening in September!  It will change your life!  More Information Here!

Kettle Bell Challenge for August is posted on the Board!  Join us in knocking out 1000 KB swings this month!!

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

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!

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

Click here to register for classes.

THURSDAY HOT BOX CLASSES

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

Hot Yoga: 6am and 9am 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 or Basic Skills Class 5am or 5:30pm this week.

Silver: Basic Skills Class 5am or 5:30pm class this week.

Endurance: Open Gym/Skills

Men’s S&C:  Rest

Women’s S&C:  3×2 Overhead Press @ 8RPE then 3×2 Push Press @ 8 RPE. The, 10x100yd Sprints.

Competitor:  Google Doc

August 20, 2014

Posted on August 19th, 2014 by thegymcf

10599357_10203143528361652_916608379363443235_nAbby Wessel getting in her weekly bench workout

#kilostrong #kilotrained

We are starting a Social Media Challenge!  Each day there will be a different hashtag to use with a daily post. You must post a picture, use the daily hash tag, #kilotrained, and check in at that location.  We will post the daily # on FB each day as well as here on the blog! There will be a drawing for a prize at the end!  You can use Facebook, Instagram, or Twitter!  Start Hashtagging!!  The above picture is an example of using Monday’s daily hashtag…

Today’s Daily Hashtag is #kilocoach

The Whole Life Challege is happening in September!  It will change your life!  More Information Here!

Kettle Bell Challenge for August is posted on the Board!  Join us in knocking out 1000 KB swings this month!!

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

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!

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

Click here to register for classes.

WEDNESDAY 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!

WEDNESDAY CROSSFIT CLASSES

Rx: 3×2 Overhead Press @ 8RPE then 3×2 Push Press @ 8 RPE. The, 10x100yd Sprints.

Gold: 3×2 Overhead Press @ 8RPE then 3×2 Push Press @ 8 RPE. The, 10x100yd Sprints.

Silver: 3×5 Overhead Press @ 8RPE then 3×5 Push Press. The, 10x100yd Sprints.

Endurance: 1.5mile run

Men’s S&C:  Gold

Women’s S&C: Rest

Competitor:  Google Doc