September 5, 2015

Posted on September 4th, 2015 by thegymcf

11924557_10155954758150510_5591528230238093084_nStop Worrying About What You Have To Lose

Start Focusing On What You Have To Gain

#kilotrained

New Massage Therapist at Kilo!  Here is her website!  Check her out!  barefootremedies.com

Brunch, Thrift Shop, and Field Games at Kilo this TODAY Starts at 10am!

September Challenge:  On the board!! Mobility!

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, Rehabilitation, and IASTM now being offered at The Gym!  Talk to or email Shantelle at shaniweichers@cfu.net to 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

RX50-30-10 Box Jumps (20), Weighted Sit Ups (10), and Sumo Deadlift High Pull (35/50) Time cap 15min.

Gold: 50-30-10 Box Jumps (20), Weighted Sit Ups (5), and Sumo Deadlift High Pull (30/40) Time cap 15min

Silver50-30-10 Box Jumps (20), Anchored Sit Ups, and Sumo Deadlift High Pull (15/20) Time cap 15min

Competitor:  Google sheet

September 4, 2015

Posted on September 3rd, 2015 by thegymcf

ImageToday Is The Oldest You’ve Been

And The Youngest You’ll Ever Be

#kilotrained

New Massage Therapist at Kilo!  Here is her website!  Check her out!  barefootremedies.com

Brunch and Field Games at Kilo this Saturday Starts at 10am!

September Challenge:  On the board!! Mobility!

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, Rehabilitation, and IASTM now being offered at The Gym!  Talk to or email Shantelle at shaniweichers@cfu.net to 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: 3×3 Power Clean + Clean and Jerk @ 85% PC max. Breathing Squats 1×20, Bulgarian Squats 1×15 (each leg) @ 50% Squat weight. Bench Press 3×10 @ 55%. Weighted Ring Dips 3×10.

Gold:  3×3 Power Clean + Clean and Jerk @ 85% PC max. Breathing Squats 1×20, Bulgarian Squats 1×15 (each leg) @ 50% Squat weight. Bench Press 3×10 @ 55%. Weighted Ring Dips 3×10.

Silver3×3 Power Clean + Clean and Jerk @ 85% PC max. Breathing Squats 1×20, Bulgarian Squats 1×15 (each leg) @ 50% Squat weight. Bench Press 3×10 @ 55%. Dips 3×10.

Endurance:  400 Walking Lunges and 400m backwards run, then 3 rounds for time of 10 ring rows, 20 v-ups, 30 back extensions.

Men’s S&C: Gold

Women’s S&C: Gold

On-Ramp Classes:  No Classes Today

Competitor:  Google sheet

September 3, 2015

Posted on September 2nd, 2015 by thegymcf

11914918_1125766024118486_3708070808949195861_n#kilotrained

New Massage Therapist at Kilo!  Here is her website!  Check her out!  barefootremedies.com

Brunch at Kilo this Saturday!

September Challenge:  On the board!! Mobility!

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, Rehabilitation, and IASTM now being offered at The Gym!  Talk to or email Shantelle at shaniweichers@cfu.net to 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 and 5pm class this week.  Sign Up!

Silver:  Basic Skills Class 5am and 5pm

Men’s S&C: Rest

Women’s S&C: Rest

On-Ramp Classes:  No Classes Today

Competitor:  Google sheet

 

September 2, 2015

Posted on September 1st, 2015 by thegymcf

10429396_10206059530460766_4767861559699581906_nRise Up And Attack The Day With Enthusiasm

#kilotrained

New Massage Therapist at Kilo!  Here is her website!  Check her out!  barefootremedies.com

September Challenge:  On the board!!

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, Rehabilitation, and IASTM now being offered at The Gym!  Talk to or email Shantelle at shaniweichers@cfu.net to 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: Run 1 Mile, 50 Handstand Push Ups, Run 1 mile, 50 Thrusters (30/42), Run 1 Mile. Time cap 40min

GoldRun 1 Mile, 30 Handstand Push Ups, Run 1 mile, 30 Thrusters (30/42), Run 1 Mile. Time cap 40min

SilverRun 1 Mile, 50 Push ups, Run 800m, 50 Thrusters (10), Run 800m. Time cap 40min

Endurance: 50 Glute Ham Developers.

Men’s S&C: Gold

Women’s S&C: Gold

On-Ramp Classes:  No Class Today

Competitor:  Google sheet

September 1, 2015

Posted on August 31st, 2015 by thegymcf

11934984_10203146124533968_8261085110831037410_nAutograph Your Work With Excellence

#kilotrained

New Massage Therapist at Kilo!  Here is her website!  Check her out!  barefootremedies.com

September Challenge:  On the board!!

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

TUESDAY 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!

TUESDAY CROSSFIT CLASSES

RX: Row Max Calories in 3 min. rest 2 min. Max Toes To Bar in 3 min. rest 2 min. Max Muscle ups in 3 min. Rest 2 min. 3 Rounds for Time 15 Cal. Row, 10 Toes to Bar, and 5 Muscle Ups. Time Cap 10 min.

Gold: Row Max Calories in 3 min. rest 2 min. Max Toes to Bar in 3 min. rest 2 min. Max Chest To Bar Pull Ups ups in 3 min. Rest 2 min. 3 Rounds for Time 15 Cal. Row, 10 Toes to Bar, and 5 Chest To Bar Pull Ups . Time Cap 10 min

Silver: Row Max Calories in 3 min. rest 2 min. Max V-Ups in 3 min. rest 2 min. Max Pull ups in 3 min. Rest 2 min. 3 Rounds for Time 15 Cal. Row, 10 V-Ups, and 5 Pull Ups. Time Cap 10 min

Endurance: Every Minute on the Minute for 10 min. 30 Double Unders, 100 yd run.

Men’s S&C: Gold

Women’s S&C: Gold

On-Ramp Classes:  No Class Today

Competitor:  Google sheet

August 31, 2015

Posted on August 30th, 2015 by thegymcf

11888644_10101172745710373_4513439031822557150_oCongrats to the Kilo Competitors!

Summer Slam Competition

#kilotrained

Congratulations to our Kilo individuals and teams who competed at The MAT Games in Des Moines and also Summer Slam in Cedar Rapids.   Proud of you all!!!

New Massage Therapist at Kilo!  Here is her website!  Check her out!  barefootremedies.com

August Challenge:  On the board!  Wallballs!

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

MONDAY 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!

MONDAY CROSSFIT CLASSES

RX3×3 Snatch @ 85% of your most recent max, Breathing Squats 1×20 @ 55% of your most recent Back Squat max, 1×15 RDL (Same as Squat wt), Overhead Press, 3×10 @ 55% of most recent max, 3×10 Strict Pull ups (weighted) OR endurance wod

Gold:  3×3 Snatch @ 85% of your most recent max, Breathing Squats 1×20 @ 55% of your most recent Back Squat max, 1×15 RDL (Same as Squat wt), Overhead Press 3×10 @ 55% of most recent max, 3×10 Strict Pull ups (weighted). OR endurance wod

Silver: 3×3 Snatch, Breathing Squats 1×20, 1×15 RDL (Same as Squat wt), Overhead Press 3×10, 3×10 Strict Pull ups.OR endurance wod

EnduranceFor time complete 100 burpees, 5 ropes, 100 walking luges, 5 wall walks, 100 double unders, 5 RMU/CTB/PULL Ups w/ dips, 100 butterfly Sit ups, 5 pistols each leg, 100m farmer walk (55/70), 5 yd Handstand Walks (5 more WW)

Men’s S&C: Gold

Women’s S&C: Gold

On-Ramp Classes:  5×5 back squat and then 5×5 front squat. Then, 1/2 Cindy: 10min As Many Rounds As Possible of 5 pull ups, 10 push ups, 15 air squats.

Competitor:  Google sheet

August 29, 2015

Posted on August 28th, 2015 by thegymcf

11111120_609871182448913_5939971726916109653_nMany an opportunity is lost

because a man is out looking for four-leaf clovers.
#kilotrained

New Massage Therapist at Kilo!  Here is her website!  Check her out!  barefootremedies.com

Today and tomorrow, Kilo individuals and teams are competing at The MAT Games in Des Moines and also Summer Slam in Cedar Rapids.   Good Luck Competitors!!!

August Challenge:  On the board!  Wallballs!

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, Rehabilitation, and IASTM now being offered at The Gym!  Talk to or email Shantelle at shaniweichers@cfu.net to 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: 6am and 9am Class today!  Sign up and sweat it out in the Hot Box!

SATURDAY CROSSFIT CLASSES

RX: 6×2 Power Cleans @ 10 RPE, 5×2 2 Back Squats @ 10 RPE, 4×5 Dumbbell Bench Press/or Barbell Bench Press @ 10 RPE, 3×8 Upright rows superset w/8 Diamond Push Ups.  Or Endurance wod

Gold:  5×3 Power Cleans @ 10 RPE, 4×3 2 Back Squats @ 10 RPE, 4×5 Dumbbell Bench Press/ or Barbell Bench Press @ 10 RPE, 3×8 Upright rows superset w/8 Diamond Push Ups.  Or Endurance wod

Silver3×5 Power Cleans @ 10 RPE, 3×5 2 Back Squats. @ 10 RPE, 4×5 Dumbell Bench Press/ or Barbell Bench Press @ 10 RPE, 3×8 Upright rows superset. w/8 Diamond Push Ups.  Or Endurance wod

Endurance50-40-30-20-10-20-30-40-50 cal row. (1:1)

Competitor:  Google sheet

August 28, 2015

Posted on August 27th, 2015 by thegymcf

 11224316_10205328390504026_4525848132074544152_nFriends Don’t Let Friends Row A Birthday Row Alone

#kilotrained

This Weekend, Kilo individuals and teams are competing at The MAT Games in Des Moines and also Summer Slam in Cedar Rapids.   Good Luck Competitors!!!

August Challenge:  On the board!  Wallballs!

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, Rehabilitation, and IASTM now being offered at The Gym!  Talk to or email Shantelle at shaniweichers@cfu.net to 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: 6am and 9am Class today!  Sign up and sweat it out in the Hot Box!

FRIDAY CROSSFIT CLASSES

RX: “Kelly” 5 Rounds For Time of 400m Run, 30 Box Jumps (20/24), and 30 Wall Balls (14/20). Time Cap 30min. Refer to 8/12/2014

Gold:   same as RX

Silver:  Then, “Kelly” 5 Rounds For Time of 200m Run, 20 Box Jumps (20), and 20 Wall Balls (14). Time Cap 30min

Endurance:  Every Minute on The Minute for 10min. 10 Thrusters (bar) 10 GHD Sit Ups.

Men’s S&C: Gold

Women’s S&C: Gold

On-Ramp Classes:  Every Minute on the Minute for 10min. 10 Thrusters (bar) 10 GHD Sit Ups.

Competitor:  Google sheet

MAC TALK

Posted on August 26th, 2015 by thegymcf

It has been awhile, but I thought I would write a quick “MAC TALK” about some programming changes. As most of you have noticed I changed the structure of class and the way we do our WOD’s / Lift. Trust me it is in your best interest to accept it and enjoy it. Some of you may not like it right now because it is a “change” and change is not necessarily accepted easily. However, change is good! We all have to learn to adapt to change in life so I am asking you to adapt and trust that this is for your benefit. We are doing this for many reasons. First, this adjustment will allow us to get in 50% more volume on our lifts. We typically do 4 and sometimes 5 different lifts in a week, but now we will be doing 8-10 different lifts. Our “lift” days will be different every week so if you typically come 3 days per week you will not necessarily miss them. I do however encourage those of you that ONLY come 3 days per week to seriously consider moving to 5 days. Understand that your body begins to go in “detraining” after 36 hours. SO, if you are working out 3 days per week, you are barely hanging on to your fitness levels my friends.  Our new set up will also allow coaches to instruct the movements for our WOD’s and Lifts in greater detail. After all, nobody is too advanced to learn something new every day. IF, you think you are “too good” to learn from a coach in class then I suggest you shove your ego up your tight little ass. OR, never ask for help. HA. Secondly, those of you who do not want to focus on absolute strength now have the ability to do longer endurance WODs twice a week. There is nothing wrong with choosing endurance WOD’s over the “Lift WOD”. we will always have plenty of weightlifting throughout the week during daily WOD’s. Third, I thought we needed the change.

I am Happy we have all come to an agreement.

Quick word on scaling. Scaling is not BAD, it is GOOD! There is absolutely nothing wrong with scaling movements, weight, time, etc. Remember you are here to become more fit and stay healthy, NOT to impress others. Impress yourself, that is all that matters. More on this subject next week.

Thank you to everyone that continues to believe in The Gym! Our staff loves what they do and YOU make it possible.

 

August 27, 2015

Posted on August 26th, 2015 by thegymcf

11802585_619657441470287_7187134293362595271_oDon’t See Life As Opportunities Lost

But As Crucial Life Lessons Found

#kilotrained

This Weekend, Kilo individuals and teams are competing at The MAT Games in Des Moines and also Summer Slam in Cedar Rapids.   Good Luck Competitors!!!

August Challenge:  On the board!  Wallballs!

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, Rehabilitation, and IASTM now being offered at The Gym!  Talk to or email Shantelle at shaniweichers@cfu.net to 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 and 5pm class this week.  Sign Up!

Silver:  Basic Skills Class 5am and 5pm

Men’s S&C: Rest

Women’s S&C: Rest

On-Ramp Classes:  5×5 Box Squat.  Then, 3 Rounds for Time of 15 Toes To Bar and 15 Kettlebell Swings

Competitor:  Google sheet