May 28, 2016

Posted on May 27th, 2016 by thegymcf

13307381_732511260184904_1073008714070267664_nTeam Kilo Is Sitting Good And Just As Armand Expected After Day 1 Of  Regional Competition!

Great First Day Kilo!!

Watch Team Kilo Compete! 

Central Regionals schedule!  Watch Team Kilo’s trip

live!  Download the app Periscope!

Make sure to sign up for the Alive and Running 5k!!  This is for an amazing cause!! Registration ends June 4th, the run is on June 18th!

Monday Memorial Day:  9am class only.  Annual Fight Gone Bad

Great Job Zoners!  You made it!

May Challenge:  On The Board!

Services Offered

“INTRODUCING $30 THURSDAYS!! Many of you have asked for shorter, more convenient massage services. Starting in April, Erin will be doing 20 minute sessions focusing on your problem areas. These short sessions can be done immediately before or after your workout.
*No worries if you’re sweaty, the table will be stripped bare for quick and easy disinfecting. Call Erin 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 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!!  They are Zone friendly!! 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!  Join the Kilo Yoga Group on Facebook to keep up on the latest days and times!!  $5 drop-ins at Yoga!  Come join the fun!!

SATURDAY CROSSFIT CLASSES

RX21-15-9 Partner Deadlifts (uneven load if it is coed. even if same) 200k and  Overbar Burpees.

Gold:  21-15-9 Partner Deadlift (uneven load if it is coed. even if same) 150k and Overbar Burpees

Silver21-15-9 Partner Deadlift (uneven load if it is coed. even if same) 100k and Overbar Burpees

Competitor:  Google sheet

May 27, 2016

Posted on May 26th, 2016 by thegymcf

IMG_0771“Winning Is About Heart, Not Just About Legs”~Lance Armstrong

#kilotrained

Watch Team Kilo Compete at Regionals!  Central Regionals schedule!  Watch Team Kilo’s trip live!  Download the app Periscope!

Make sure to sign up for the Alive and Running 5k!!  This is for an amazing cause!! Registration ends June 4th, the run is on June 18th!

Class schedule is changed Friday.  Classes are at 4:30am, 5:30am, 6:30am, 9am, noon, 3:30pm, 4:30pm, 5:30pm.

Monday Memorial Day:  9am class only.  Annual Fight Gone Bad

Zone’rs!  Record Your Points! Zone Challenge Spreadsheet

Here is the link to the zone packets.

May Challenge:  On The Board!

Services Offered

“INTRODUCING $30 THURSDAYS!! Many of you have asked for shorter, more convenient massage services. Starting in April, Erin will be doing 20 minute sessions focusing on your problem areas. These short sessions can be done immediately before or after your workout.
*No worries if you’re sweaty, the table will be stripped bare for quick and easy disinfecting. Call Erin 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 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!!  They are Zone friendly!! 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!  Join the Kilo Yoga Group on Facebook to keep up on the latest days and times!!  $5 drop-ins at Yoga!  Come join the fun!!

FRIDAY CROSSFIT CLASSES

RX: 7 Rounds For Time 5 Back Squats @ 85%, 5 Weighted Dips, and 5 Deficit Strict Handstand Push Ups. Then 3x400m sprints (1:1)

Gold:  7 Rounds For Time 5 Back Squats @ 85%, 5 Weighted Dips, and 5 Strict Handstand Push Ups. Then 3x400m sprints (1:1)

Silver7 Rounds For Time 5 Back Squats @ 85%, 5 Dips, and 5 Wall Walks. Then 3x400m sprints (1:1)

EnduranceFor time complete 250 m row, 3 rounds of 2 ropes and 30 lunges, 500m row

Men’s S&C: 7 Rounds For Time 5 Back Squats @ 85%, 5 Weighted Dips, and 5 Strict Handstand Push Ups. Then 3x400m sprints (1:1)

Women’s S&C: 7 Rounds For Time 5 Back Squats @ 85%, 5 Weighted Dips, and 5 Strict Handstand Push Ups. Then 3x400m sprints (1:1)

Competitor:  Google sheet

May 26, 2016

Posted on May 25th, 2016 by thegymcf

10365842_803018213504_3907601407495415903_nGo Longer, Work Harder, Give More

#winning

#kilotrained

Watch Team Kilo Compete at Regionals!  Central Regionals schedule!  Download the app Periscope!

Make sure to sign up for the Alive and Running 5k!!  This is for an amazing cause!! Registration ends June 4th, the run is on June 18th!

Bring a friend day is again Tuesday this week!!  Great turn out Monday!!

Class schedule is changed Friday.  Check Zenplanner!

Monday Memorial Day:  9am class only.  Annual Fight Gone Bad

Zone’rs!  Record Your Points! Zone Challenge Spreadsheet

Here is the link to the zone packets.

May Challenge:  On The Board!

Services Offered

“INTRODUCING $30 THURSDAYS!! Many of you have asked for shorter, more convenient massage services. Starting in April, Erin will be doing 20 minute sessions focusing on your problem areas. These short sessions can be done immediately before or after your workout.
*No worries if you’re sweaty, the table will be stripped bare for quick and easy disinfecting. Call Erin 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 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!!  They are Zone friendly!! Found in the refrigerator section at Kilo.

THURSDAY HOT BOX CLASSES

Hot Yoga:  6am and 9am Class today!  Sign up and sweat it out in the Hot Box!  Join the Kilo Yoga Group on Facebook to keep up on the latest days and times!!  $5 drop-ins at Yoga!  Come join the fun!!

THURSDAY CROSSFIT CLASSES

RX: Open Gym

Gold:   Open Gym

Silver:  Open Gym

Endurance:  None

Men’s S&C: Rest

Women’s S&C: Rest

Competitor:  Google sheet

May 25, 2016

Posted on May 24th, 2016 by thegymcf

13138838_10104316223106153_2325215631678705164_nThe mental game is just as important.

“#singletsandstaredowns”~Allyson Schwab

#kilotrained

Make sure to sign up for the Alive and Running 5k!!  This is for an amazing cause!! Registration ends June 4th, the run is on June 18th!

Class schedule is changed Friday.  Check Zenplanner!

Monday Memorial Day:  9am class only.  Annual Fight Gone Bad

Zone’rs!  Record Your Points! Zone Challenge Spreadsheet

Here is the link to the zone packets.

May Challenge:  On The Board!

Services Offered

“INTRODUCING $30 THURSDAYS!! Many of you have asked for shorter, more convenient massage services. Starting in April, Erin will be doing 20 minute sessions focusing on your problem areas. These short sessions can be done immediately before or after your workout.
*No worries if you’re sweaty, the table will be stripped bare for quick and easy disinfecting. Call Erin 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 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!!  They are Zone friendly!! Found in the refrigerator section at Kilo.

WEDNESDAY HOT BOX CLASSES

Hot Yoga:  No Class today!  Sign up and sweat it out in the Hot Box!  Join the Kilo Yoga Group on Facebook to keep up on the latest days and times!!  $5 drop-ins at Yoga!  Come join the fun!!

WEDNESDAY CROSSFIT CLASSES

RX: Every Minute on The Minute for 7 min do 5 Deadlifts at 85%, 5 Chest To Bar Pull Ups, 20 Double Unders. Then, 7 rounds for time complete 3 Power Clean and Jerks @ 85%, 15 Inverted Rows, and 5 Weighted Push Ups

Gold:  Every Minute on The Minute for 7 min do 5 Deadlifts at 85%, 5 Chest To Bar Pull Ups, 20 Double Unders.. Then, 7 rounds for time complete 3 Power Clean and Jerks @ 85%, 15 Inverted Rows, and 5 Weighted Push Ups

SilverEvery Minute on The Minute for 7 min do 5 Deadlifts at 85%, 5 Chest To Bar Pull Ups, 20 Double Unders.. Then, 7 rounds for time complete 3 Power Clean and Jerks , 15 Inverted Rows, and 5 Push Ups

Endurance3×1 mile run. 1:1

Men’s S&C: Every Minute on The Minute for 7 min do 5 Deadlifts at 85%, 5 Chest To Bar Pull Ups, 20 Double Unders.. Then, 7 rounds for time complete 3 Power Clean and Jerks @ 85%, 15 Inverted Rows, and 5 Weighted Push Ups

Women’s S&C: Every Minute on The Minute for 7 min do 5 Deadlifts at 85%, 5 Chest To Bar Pull Ups, 20 Double Unders.. Then, 7 rounds for time complete 3 Power Clean and Jerks @ 85%, 15 Inverted Rows, and 5 Weighted Push Ups

Competitor:  Google sheet

May 24, 2016

Posted on May 23rd, 2016 by thegymcf

IMG_8468No Age Limits Here! 

Invest Yourself and Your Kids

Lead by Example

#kilotrained

Make sure to sign up for the Alive and Running 5k!!  This is for an amazing cause!! Registration ends June 4th, the run is on June 18th!

Bring a friend day is again Tuesday this week!!  Great turn out Monday!!

Class schedule is changed Friday.  Check Zenplanner!

Monday Memorial Day:  9am class only.  Annual Fight Gone Bad

Zone’rs!  Record Your Points! Zone Challenge Spreadsheet

Here is the link to the zone packets.

May Challenge:  On The Board!

Services Offered

“INTRODUCING $30 THURSDAYS!! Many of you have asked for shorter, more convenient massage services. Starting in April, Erin will be doing 20 minute sessions focusing on your problem areas. These short sessions can be done immediately before or after your workout.
*No worries if you’re sweaty, the table will be stripped bare for quick and easy disinfecting. Call Erin 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 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!!  They are Zone friendly!! 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!  Join the Kilo Yoga Group on Facebook to keep up on the latest days and times!!  $5 drop-ins at Yoga!  Come join the fun!!

TUESDAY CROSSFIT CLASSES

RX: As Many Rounds As Possible in 9min. 30 Air Squats and 30 Kettlebell Swings (35/55)

Gold:  As Many Rounds As Possible in 9min. 30 Air Squats and 30 Kettlebell Swings Swings (35/55)

SilverAs Many Rounds As Possible in 9min. 30 Air Squats and 30 Kettlebell Swings Swings (35/55)

Endurance5×30 sec Overhead Squat hold then 5 SOTS Press

Men’s S&C: As Many Rounds As Possible in 9min. 30 Air Squats and 30 Kettlebell Swings Swings (35/55)

Women’s S&C:As Many Rounds As Possible in 9min. 30 Air Squats and 30 Kettlebell Swings Swings (35/55)

Competitor:  Google sheet

May 23, 2016

Posted on May 22nd, 2016 by thegymcf

10838142_655504051218959_7544772140571673745_oOne Step At A Time

#kilotrained

Bring a friend day Monday and Tuesday this week!!

Class schedule is changed Friday.  Check Zenplanner!

Monday Memorial Day:  9am class only.  Annual Fight Gone Bad

Zone’rs!  Record Your Points! Zone Challenge Spreadsheet

Here is the link to the zone packets.

May Challenge:  On The Board!

Services Offered

“INTRODUCING $30 THURSDAYS!! Many of you have asked for shorter, more convenient massage services. Starting in April, Erin will be doing 20 minute sessions focusing on your problem areas. These short sessions can be done immediately before or after your workout.
*No worries if you’re sweaty, the table will be stripped bare for quick and easy disinfecting. Call Erin 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 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!!  They are Zone friendly!! 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!  Join the Kilo Yoga Group on Facebook to keep up on the latest days and times!!  $5 drop-ins at Yoga!  Come join the fun!!

MONDAY CROSSFIT CLASSES

RX6 rounds for time of 15 Wall Balls (14/20), 10 Hand Release Push Ups, and 5 Strict Pull Ups. Rest 3min. Then for time run 800m backwards. Score is total time. Time Cap 17min.

Gold:  6 rounds for time of 15 Wall Balls (14/20), 10 Hand Release Push Ups, and 5 Strict Pull Ups. Rest 3min. Then for time run 800m backwards.

Silver6 rounds for time of 15 Wall Balls(10), 10 Hand Release Push Ups, and 5 Strict Pull Ups. Rest 3min. Then for time run 800m backwards.

Endurance4x100yd sprints 1:3 with your rest being planks with hip rotations.

Men’s S&C: 6 rounds for time of 15 Wall Balls (14/20), 10 Hand Release Push Ups, and 5 Strict Pull Ups. Rest 3min. Then for time run 800m backwards.

Women’s S&C: 6 rounds for time of 15 Wall Balls (14/20), 10 Hand Release Push Ups, and 5 Strict Pull Ups. Rest 3min. Then for time run 800m backwards.

Competitor:  Google sheet

May 21, 2016

Posted on May 20th, 2016 by thegymcf

292145_10100447101956448_898684604_nKilo Throwback to The Games Team 2012!

#kilotrained

Zone’rs!  Record Your Points! Zone Challenge Spreadsheet

Here is the link to the zone packets.

May Challenge:  On The Board!

Services Offered

“INTRODUCING $30 THURSDAYS!! Many of you have asked for shorter, more convenient massage services. Starting in April, Erin will be doing 20 minute sessions focusing on your problem areas. These short sessions can be done immediately before or after your workout.
*No worries if you’re sweaty, the table will be stripped bare for quick and easy disinfecting. Call Erin 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 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!!  They are Zone friendly!! Found in the refrigerator section at Kilo.

SATURDAY HOT BOX CLASSES

Hot Yoga:  No today!  Sign up and sweat it out in the Hot Box!  Join the Kilo Yoga Group on Facebook to keep up on the latest days and times!!  $5 drop-ins at Yoga!  Come join the fun!!

SATURDAY CROSSFIT CLASSES

RXRow 1000m then 5 rounds of 20 Toes To Bar and 20 Deadlift (60/85)

Gold:  Row 1000m then 5 rounds of 15 Toes To Bar and 15 Deadlift (50/70)

SilverRow 1000m then 5 rounds of 20 Knee Ups and 20 Deadlift (20/30)

Competitor:  Google sheet

May 20, 2016

Posted on May 19th, 2016 by thegymcf

13233164_10207968052852048_4597754045760375747_nCongratulations Bill and Abby!

#kilotrained

We are putting in a 2nd round of Regional’s Shirt orders!!  Click this link to order!  Orders are due by FRIDAY (today) at NOON!

Zone’rs!  Record Your Points! Zone Challenge Spreadsheet

Here is the link to the zone packets.

May Challenge:  On The Board!

Services Offered

“INTRODUCING $30 THURSDAYS!! Many of you have asked for shorter, more convenient massage services. Starting in April, Erin will be doing 20 minute sessions focusing on your problem areas. These short sessions can be done immediately before or after your workout.
*No worries if you’re sweaty, the table will be stripped bare for quick and easy disinfecting. Call Erin 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 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!!  They are Zone friendly!! Found in the refrigerator section at Kilo.

FRIDAY HOT BOX CLASSES

Hot Yoga:  No today!  Sign up and sweat it out in the Hot Box!  Join the Kilo Yoga Group on Facebook to keep up on the latest days and times!!  $5 drop-ins at Yoga!  Come join the fun!!

FRIDAY CROSSFIT CLASSES

RX: 21-15-9 Power Clean (50/70), Shoulder To Overhead (50/70), and Burpee Box Jumps 20″. Time Cap 6 min Cap. Rest 3 min. 21-15-9 Front Squats (50/70) and Burpee Box Jumps.

Gold:  21-15-9 Power Clean (40/60), Shoulder To Overhead (40/60), and Burpee Box Jumps. Time Cap 6 min Cap. Rest 3 min. 21-15-9 Front Squats (40/60) and Burpee Box Jumps.

Silver21-15-9 Power Clean (20), Shoulder To Overhead (20), and Burpee Box Jumps. Time Cap 6 min Cap. Rest 3 min. 21-15-9 Front Squats (20) and Burpee Box Jumps.

Endurance3 rounds of Bear crawl 100 yds and 30 Hip Extensions.

Men’s S&C:  21-15-9 Power Clean (40/60), Shoulder To Overhead (40/60), and Burpee Box Jumps. Time Cap 6 min Cap. Rest 3 min. 21-15-9 Front Squats (40/60) and Burpee Box Jumps.

Women’s S&C:  21-15-9 Power Clean (40/60), Shoulder To Overhead (40/60), and Burpee Box Jumps. Time Cap 6 min Cap. Rest 3 min. 21-15-9 Front Squats (40/60) and Burpee Box Jumps.

Competitor:  Google sheet

May 19, 2016

Posted on May 18th, 2016 by thegymcf

13239102_10154186015206506_246975511002847095_nCommitment Strengthens Over Time But Begins With A Single Decision

#kilotrained

We are putting in a 2nd round of Regional’s Shirt orders!!  Click this link to order!  Orders are due by FRIDAY at NOON!

Zone’rs!  Record Your Points! Zone Challenge Spreadsheet

Here is the link to the zone packets.

May Challenge:  On The Board!

Services Offered

“INTRODUCING $30 THURSDAYS!! Many of you have asked for shorter, more convenient massage services. Starting in April, Erin will be doing 20 minute sessions focusing on your problem areas. These short sessions can be done immediately before or after your workout.
*No worries if you’re sweaty, the table will be stripped bare for quick and easy disinfecting. Call Erin 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 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!!  They are Zone friendly!! Found in the refrigerator section at Kilo.

THURSDAY HOT BOX CLASSES

Hot Yoga:  6am and 9am Class today!  Sign up and sweat it out in the Hot Box!  Join the Kilo Yoga Group on Facebook to keep up on the latest days and times!!  $5 drop-ins at Yoga!  Come join the fun!!

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

May 18, 2016

Posted on May 17th, 2016 by thegymcf

kate-snatchThrowback Kilo:  Our April 2012 Athlete of the Month!

#kilotrained

Zone’rs!  Record Your Points! Zone Challenge Spreadsheet

Here is the link to the zone packets.

May Challenge:  On The Board!

Services Offered

“INTRODUCING $30 THURSDAYS!! Many of you have asked for shorter, more convenient massage services. Starting in April, Erin will be doing 20 minute sessions focusing on your problem areas. These short sessions can be done immediately before or after your workout.
*No worries if you’re sweaty, the table will be stripped bare for quick and easy disinfecting. Call Erin 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 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!!  They are Zone friendly!! Found in the refrigerator section at Kilo.

WEDNESDAY HOT BOX CLASSES

Hot Yoga: No Class today!  Sign up and sweat it out in the Hot Box!  Join the Kilo Yoga Group on Facebook to keep up on the latest days and times!!  $5 drop-ins at Yoga!  Come join the fun!!

WEDNESDAY CROSSFIT CLASSES

RX10 rounds each round for time of 15 Kettlebell Swings 35/55 and 100yd shuttle (25 yd Increments), rest 30 Sec.. Your score is the slowest time.

Gold:  10 rounds each round for time of 15 Kettlebell Swings 35/55 and 100yd shuttle (25 yd Increments), rest 30 Sec.. Your score is the slowest time.

Silver: 10 rounds each round for time of 15 Kettlebell Swings 25/35 and 100yd shuttle (25 yd Increments), rest 30 Sec.. Your score is the slowest time.

Endurance: Every Minute on The Minute 10 min 10 Box Jumps, 10 Toes To Bar

Men’s S&C:10 rounds each round for time of 15 Kettlebell Swings 35/55 and 100yd shuttle (25 yd Increments), rest 30 Sec.. Your score is the slowest time.

Women’s S&C: 10 rounds each round for time of 15 Kettlebell Swings 35/55 and 100yd shuttle (25 yd Increments), rest 30 Sec.. Your score is the slowest time.

Competitor:  Google sheet