October 31, 2014

Posted on October 30th, 2014 by thegymcf

10339765_728997247149940_3602100633183332024_nDon’t Forget The Kilo Halloween Party 7 pm Saturday Night!!

#kilobuddies  #kilocoaches #kilotrained

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

Annual Kilo Halloween Party is on Saturday!!!  Come Join The Fun!!  Click here 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!!

Last Day for the Hand Stand Push Up Challenge!  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:  9:30am Class today!  Sign up and sweat it out in the Hot Box!

FRIDAY CROSSFIT CLASSES

RX: 5×1 Overhead Press @ 10 RPE. Then, 7 rounds for time of 3 Strict Handstand Push Ups, 3 Muscle Ups, 3 Burpees.. 6min cap

Gold: 5×3  Overhead Press @ 10 RPE. Then, 7 rounds for time of 3 Strict Handstand Push Ups, 3 Chest To Bar Pull Ups, 3 Burpees.. 6min cap

Silver: 5×5  Overhead Press. Then, 7 rounds for time of 3 Push Ups, 3 Pull Ups, 3 Burpees.. 6min cap

Endurance:Double Unders 5×50

Men’s S&C:  Gold

Women’s S&C: Gold

Competitor:  Google Doc

October 30, 2014

Posted on October 29th, 2014 by thegymcf

photoTBT 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:  5×3  Snatch @ 10 RPE. Max Effort 1500m Row for time

Competitor:  Google Doc

October 29, 2014

Posted on October 28th, 2014 by thegymcf

IMG_2644Creeping on Kilo Coach Em While Warming Up To Kill Today’s Wod!

#kilocoach  #kilotrained

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

Annual Kilo Halloween Party is on Saturday!!!  Come Join The Fun!!  Click here 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 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:  9:30am Class today!  Sign up and sweat it out in the Hot Box!

WEDNESDAY CROSSFIT CLASSES

RX: 5×1  Snatch @ 10 RPE. Max Effort 1500m Row for time

Gold: 5×3 Snatch @ 10 RPE. Max Effort 1500m Row for time

Silver: 5×3 Snatch progressions. Max Effort 1500m Row for time

Endurance: 5x100m Sprints

Men’s S&C:  Gold

Women’s S&C: Yoga

Competitor:  Google Doc

Congratulations!!!

Posted on October 28th, 2014 by thegymcf

10348609_671627866201_5308914676628586944_nIt’s About Time Anna!

Welcome New Kilo Baby Elijah Hans Rohrs. 21 in. 8 lb. 10 oz.

Congratulations on your new addition to The Rohrs’ family!

We Can’t Wait To Meet Him!!

October 28, 2014

Posted on October 27th, 2014 by thegymcf

IMG_2641Proudly Representing CrossFit Kilo

Congratulations to our Kilo Competitors Who Competed This Past Weekend At HOA!

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

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: 5×1 Back Squats @ 10 RPE. Then, 21-15-9 Box Jumps (24/30) and Thrusters (35/50) for time. Time cap 6min. Refer to 4/14/2014

Gold: 5×3 Back Squats @ 10 RPE. Then, 21-15-9 Box Jumps (20/24) and Thrusters (30/40) for time. Time cap 6min. Refer to 4/14/2014

Silver: 5×5 Back Squats. Then, 21-15-9 Box Jumps (20) and Thrusters (15/20) for time. Time cap 6min. Refer to 4/14/2014

Endurance: 2 x 1 Mile. (1:.5)

Men’s S&C:  Gold

Women’s S&C: Gold

Competitor:  Google Doc

October 27, 2014

Posted on October 26th, 2014 by thegymcf

IMG_2623If It Doesn’t Scare You

It Isn’t Heavy Enough

#barbellbend #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:  5×1 Clean and Jerk @ 10 RPE. Super set with 3 Bar Muscle Ups. 21-15-9  Wall Balls 2 for 1’s (14/20) and alternating 1 arm push ups (females do clapping pushups) for time. Time cap 6 min.

Gold:  5×3 Clean and Jerk @ 10 RPE. Super set with 1 Bar Muscle Up attempt. 21-15-9 Wallballs 2 for 1’s (10/14) and clapping pushups for time. Time cap 6 min.

Silver: 5×3 Clean and Jerk progressions. Super set with 3 Bar Pull Ups. 21-15-9 Wallballs (10/14) and pushups for time. Time cap 6 min.

Endurance:50 lateral Over box jumps or Russian box jumps.

Men’s S&C:  Gold

Women’s S&C: Gold

Competitor:  Google Doc

October 26, 2014

Posted on October 25th, 2014 by thegymcf

IMG_2635Buff  and Beautiful Bride!

Congratulations On Your Marriage Kilo’s Ruby and Blake (soon to be Kilo Member again)

We Wish You Guys The Best!

#beautyandstrength  #kilotrained

Leaderboard for HOA

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

SUNDAY Hot Box Classes

Hot Yoga 5pm  Sign Up!!

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