October 1, 2014

Posted on September 30th, 2014 by thegymcf

 10470791_10100736202227013_2823841647447381439_n#kilocoach

#kilotrained

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

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

Handstand Push Up Challenge for October is posted on the Board!  Join us in knocking out 500 Strict HSPU’s this month!

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: 15min to find max  Clean and Jerk. Then, 3 rounds for time of 7 Front Squats(65\100) and 100yd sprint. 5min cap

Gold: 15min to find 3rep max Clean and Jerk. Then, 3 rounds for time of 7 Front Squats(50/70) and 100yd sprint. 5min cap

Silver: 5×5 Clean and Jerk. Then, 3 rounds for time of 7 Front Squats(20/30) and 100yd sprint. 5min cap

Endurance: 2x1mile repeats.

Men’s S&C:  Gold

Women’s S&C:  Gold

Competitor:  Google Doc

September 30, 2014

Posted on September 29th, 2014 by thegymcf

10616060_720618591359236_1260641997049922428_nFight To Be Better

#kilotrained

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

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

Rowing Challenge for September is posted on the Board!  Join us in knocking out a marathon row this month!!

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:  15min to find max Snatch. Then, “Isabelle” 30 Snatches (43/62)(any style) for time. Time cap 6min. Refer to 3/19/14.

Gold: 15min to find 3 rep max Snatch. Then, “Isabelle” 30 Snatches (30/40)(any style) for time. Time cap 6min. Refer to 3/19/14.

Silver: 5×5 Snatch progressions. Then, “Isabelle” 30 Snatches (bar)(any style) for time. Time cap 6min. Refer to 3/19/14.

Endurance: 5x100m sprints

Men’s S&C:  Gold

Women’s S&C:  Gold

Competitor:  Google Doc

September 29, 2014

Posted on September 28th, 2014 by thegymcf

IMG_2493Sun’s Out

Guns Out

#kilostrong  #kilocoaches  #kilotrained

Congratulations to Kilo competitors Shannon, Sarah, Armand, Casey, and Megan L. for their 1st place finish in the D-town throwdown this past weekend!  Great job!

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

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

Rowing Challenge for September is posted on the Board!  Join us in knocking out a marathon row this month!!

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:  15min to find max Back Squat. Then,15-12-9 Chest To Bar Pull Ups, Strict Handstand Push Ups, and Wall Balls. time cap 6min.

Gold: 15min to find 3 rep max Back Squat. Then,15-12-9 Pull Ups, Strict Handstand Push Ups, and Wall Balls. time cap 6min.

Silver: 5×10 Back Squat. Then,15-12-9 Pull Ups, Push Ups, and Wall Balls. time cap 6min.

Endurance: 5x30sec 20″ Box Jumps, 3×300 shuttle run.

Men’s S&C:  Gold

Women’s S&C:  Gold

Competitor:  Google Doc

September 28, 2014

Posted on September 27th, 2014 by thegymcf

10670017_10203964560188506_7276022738825195054_nBuilding a Healthy Future

#weekendwarrior

#kilotrained

Hot Yoga at 5pm!

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

The Field of Teams Competition at CrossFit Kilo is right around the corner!  If you don’t want to compete, please donate your time to help!  Click here to sign up!!

Rowing Challenge for September is posted on the Board!  Join us in knocking out a marathon row this month!!

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!

September 27, 2014

Posted on September 26th, 2014 by thegymcf

IMG_2471Getting in Bro Curls

#doyouevenwodbro

#kilotrained

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

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

Rowing Challenge for September is posted on the Board!  Join us in knocking out a marathon row this month!!

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: Box Squat 5×1 @ 10 RPE. Then, teams of 3 (same gender) Clean ladder (any style) 30 reps @ 70/ 50, 30 reps @ 85/55, 30 reps @ 100 /70 MAX reps @ 115 / 85.  7 minute time cap

Gold: Box Squat 5×3 @ 10 RPE. Then, teams of 3 (same gender) Clean ladder (any style) 30 reps @ 35/50, 30 reps @ 40/60, 30 reps @ 45/70 MAX reps @ 50/80.  7 minute time cap

Silver: Box Squat 5×10. Then, teams of 3 (same gender) Clean ladder (any style) 30 reps @ 10/20, 30 reps @ 15/30, 30 reps @ 20/40 MAX reps @ 25/45.  7 minute time cap

Competitor:  Google Doc

September 26, 2014

Posted on September 25th, 2014 by thegymcf

IMG_2473Set A Goal So Big That You Can’t Reach It Until You Grow Into The Person That Can

#kilotrained

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

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

Rowing Challenge for September is posted on the Board!  Join us in knocking out a marathon row this month!!

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: Sumo Deadlift 5×1 @ 10 RPE. Then, With a 10min clock complete As Many Reps As Possible of 1 Bar Muscle Ups, 2 Alternating Pistols and 3 Hand Release Push Ups. every round you must double the reps. so that round 2 is 2, 4, and 6. Score will be the last round completed at time cap.

Gold: Sumo Deadlift 5×5 @ 10 RPE. Then, With a 10min clock complete As Many Reps As Possible of 1 Chest To Bar Pull Ups, 2 Assisted Alternating Pistols and 3 Hand Release Push Ups. every round you must double the reps. so that round 2 is 2, 4, and 6. Score will be the last round completed at time cap.

Silver:  Sumo Deadlift 5×10. Then, With a 10min clock complete As Many Reps As Possible of 1 Pull Up, 2 Air Squats and 3 Hand Release Push Ups. every round you must double the reps. so that round 2 is 2, 4, and 6. Score will be the last round completed at time cap.

Endurance: 5x10sec force treadmill sprints.

Men’s S&C:  Gold

Women’s S&C:  Gold

Competitor:  Google Doc

September 25, 2014

Posted on September 24th, 2014 by thegymcf

photo 2We found another gem!

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.

The Field of Teams Competition at CrossFit Kilo is right around the corner!  If you don’t want to compete, please donate your time to help!  Click here to sign up!!

Rowing Challenge for August is posted on the Board!  Join us in knocking out a marathon row 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:  Snatch  5×3 @ 10 RPE. Then, 15 Snatches (30/42), 20 Double Unders, 12 Snatches, 20 Double Unders, 9 Snatches, 20 Double Unders for time.  10min cap Refer to 5/21/2013

Competitor:  Google Doc

September 24, 2014

Posted on September 23rd, 2014 by thegymcf

IMG_2474Be The Change You Wish To See

#kilocoach  #kilotrained

How Much Sugar Is In Your Drink?

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

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

Rowing Challenge for August is posted on the Board!  Join us in knocking out a marathon row this month!!

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:  Snatch 5×1 @ 10 RPE. Then, 21 Snatches (30/42), 30 Double Unders, 15 Snatches, 30 Double Unders, 9 Snatches, 30 Double Unders for time.  10min cap Refer to 5/21/2013

Gold: Snatch 5×3 @ 10 RPE. Then, 15 Snatches (30/42), 20Double Unders, 12 Snatches, 20 Double Unders, 9 Snatches, 20 Double Unders for time. 10min cap

Silver: Snatch Progressions 5×3. Then, 15 Snatches (bar), 20 Single Unders, 12 Snatches, 20 Single Unders, 9 Snatches, 20 Single Unders for time. 10min 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:  Gold

Competitor:  Google Doc

September 23, 2014

Posted on September 23rd, 2014 by thegymcf

IMG_2467 Kilo members (can you guess who they are!?!)

don’t always do mobility or yoga, but when they do…

#kilotrained

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

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

Rowing Challenge for August is posted on the Board!  Join us in knocking out a marathon row this month!!

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: Overhead Press and Power Clean 5×1 @ 10 RPE. Then 20 Back Squats from the ground (65/100), 1000m row, 10 Back Squats, 500m row for time. 10min Cap Refer to 6/24/2013

Gold: Overhead Press and Power Clean 5×3 @ 10 RPE. Then, 20 Back Squats from the ground (45/70), 1000m row, 10 Back Squats, 500m row for time. 10min Cap. Refer to 6/24/2013

Silver: Power clean Progression 5×3 and Overhead Press 5×10. Then, 20 Back Squats from the ground (20), 1000m row, 10 Back Squats, 500m row for time. 10min Cap. Refer to 6/24/2013

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

Men’s S&C:  Gold

Women’s S&C:  Gold

Competitor:  Google Doc

September 22, 2014

Posted on September 21st, 2014 by thegymcf

304Our CrossFit Kilo athlete in the spotlight this month is Brandon Bueter. 

Brandon has been working his butt off to reach his goals lately. 

He has really made some great improvements and put himself outside of his comfort zone! 

Be sure to congratulate Brandon next time you see him in class.

Learn more about Brandon here!

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

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

Rowing Challenge for August is posted on the Board!  Join us in knocking out a marathon row this month!!

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 @ 10 RPE. Then, 3 rounds for time of 15 Deadlift (100/143), 15 Chest To Bar Pull Ups, 15 Shoulder to Overhead (45/72). Time cap 10min.  4/29/2014

Gold: Clean and Jerk 5×3 @ 10 RPE. Then, 3 rounds for time of 15 Deadlift (70/100), 15 Pull Ups, 15 Shoulder to Overhead (35/50). Time cap 10min. refer to 4/29/2014

Silver: Clean and Jerk progressions 5×3. Then, 3 rounds for time of 15 Deadlift (30/40), 15 Pull ups, 15 Shoulder to Overhead (15/20). Time cap 10min. refer t0 4/29/2014

Endurance: 400m lunges

Men’s S&C:  Gold

Women’s S&C:  Gold

Competitor:  Google Doc