April 19, 2015

Posted on April 18th, 2015 by thegymcf

 IMG_2893

Yoga 5pm

Announcements!:

Sun’s Out Gun’s Out Challenge Scoresheet

April Challenge:  Handstand Walks!!

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 or email Shantelle at shaniweichers@cfu.net to set up an appointment!

Schedule A Massage At The Gym with Randi!  Click here to make an appointment!!

April 18, 2015

Posted on April 17th, 2015 by thegymcf

10501700_777388572296660_5854007193348320062_nYou Will Face Many Defeats In Life

But Never Yourself Be Defeated

#kilotrained

Sun’s Out Gun’s Out Challenge Scoresheet

April Challenge:  Handstand Walks!!

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 or email Shantelle at shaniweichers@cfu.net to set up an appointment!

Schedule A Massage At The Gym with Randi!  Click here to make 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: For time complete 15-12-9 Over Box Jumps and  Power Snatch (40/60), then with a plate (15/20) run 1mile.

Gold: For time complete 15-12-9 Over Box Jumps and Power Snatch (30/40), then with a plate (15/20) run 1mile.

Silver:For time complete 15-12-9 Over Box Jumps and Power Snatch (10/20), then with a plate (10) run 1mile.

Competitor:  Google sheet

April 17, 2015

Posted on April 16th, 2015 by thegymcf

IMG_3353Your Life Is Your Message To The World

Make Sure It Is Inspiring

#kilotrained

Sun’s Out Gun’s Out Challenge Scoresheet

April Challenge:  Handstand Walks!!

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 or email Shantelle at shaniweichers@cfu.net to set up an appointment!

Schedule A Massage At The Gym with Randi!  Click here to make 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: 5min Every Minute on the Minute 1 Front Squat @ 8RPE. Then, Every Other Minute on the Minute for 15min. Complete 7 Chest To Bar Pull Ups and 7 Front Squats (70/105). On the opposite minute complete 1 rope climb. Refer to 8/18/2014

Gold:  5min Every Minute on the Minute 2 Front Squat @ 8RPE. Then, Every Other Minute on the Minute for 15min. Complete 7  Pull Ups and 7 Front Squats (50/70). On the opposite minute complete 1 rope climb attempt.

Silver: 5min Every Minute on the Minute 5 Front Squat. Then, Every Other Minute on the Minute for 15 min. Complete 7  Jumping Pull Ups and 7 Front Squats (30/40). On the opposite minute complete 1 rope climb attempt.

Endurance: 3 rounds of max time Men stay at 1:40 or under and Women at 1:50 or under. You have a 2 stroke allowance if you go over the pace. 1min rest.

Men’s S&C:

Women’s S&C: Gold

Competitor:  Google sheet

April 16, 2015

Posted on April 15th, 2015 by thegymcf

 IMG_1742TBT With Team Kilo!

#kilotrained

Announcements:

Sun’s Out Gun’s Out Challenge Scoresheet

April Challenge:  Handstand Walks!!

Social Media Challenge: letsgetflexible

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 or email Shantelle at shaniweichers@cfu.net to set up an appointment!

Schedule A Massage At The Gym with Randi!  Click here to make an appointment!!

THURSDAY HOT BOX CLASSES

Mobility & Elements (ME): 6:30pm 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:Women’s S&C: 10min Every Minute on The Minute Alternating min. of 2 Clean and Jerk and 2 Power Clean @ 8RPE of Power Clean Then, For time run 400m, 3 Power Clean (50/70), 3 Jerks (50/70), 2,2,1,1, run 400m.

Competitor:  Google sheet

April 15, 2015

Posted on April 14th, 2015 by thegymcf

photoShe Is Clothed In Strength and Dignity

And She Laughs Without Fear of The Future

#kilotrained

Announcements:

April Challenge:  Handstand Walks!!

Social Media Challenge: #kilobuddy

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 or email Shantelle at shaniweichers@cfu.net to set up an appointment!

Schedule A Massage At The Gym with Randi!  Click here to make an appointment!!

WEDNESDAY HOT BOX CLASSES

Mobility & Elements (ME): 9am Class Today!  Sign up!  Save your joints and reach your genetic potential!

Hot Yoga: 6pm Class Today!  Sign up and sweat it out in the Hot Box!

WEDNESDAY CROSSFIT CLASSES

RX: 10min Every Minute on The Minute Alternating min. of  Clean and Jerk and  Power Clean @ 8RPE of Power Clean Then, For time run 400m, 3 Power Clean (70/110), 3 Jerks (70/110), 2,2,1,1, run 400m.

Gold: 10min Every Minute on The Minute Alternating min. of 2 Clean and Jerk and 2 Power Clean @ 8RPE of Power Clean Then, For time run 400m, 3 Power Clean (50/70), 3 Jerks (50/70), 2,2,1,1, run 400m.

Silver: 5 rounds of Clean and Jerk progressions. Then, For time run 400m, 3 Power Clean (20/30), 3 Jerks (20/30), 2,2,1,1, run 400m.

Endurance:5 Rounds of 50 Double Unders and 15 GHD Sit ups

Men’s S&C:

Women’s S&C: Yoga

Competitor:  Google sheet

April 14, 2015

Posted on April 13th, 2015 by thegymcf

 IMG_3268The Heart of Leadership is Putting Others Ahead Of Yourself

#kilotrained

Announcements:

April Challenge:  Handstand Walks!!

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

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 or email Shantelle at shaniweichers@cfu.net to set up an appointment!

Schedule A Massage At The Gym with Randi!  Click here to make an appointment!!

TUESDAY HOT BOX CLASSES

Mobility & Elements (ME): 9am Class Today!  Sign up!  Save your joints and reach your genetic potential!

Hot Yoga: 6pm Class Today!  Sign up and sweat it out in the Hot Box!

TUESDAY CROSSFIT CLASSES

RX:3 min Every Minute on The Minute 5 Overhead Press @ 8RPE. Then, Buy in with 50 Toes To Bar, then 2 round of Row 1000m, 50 Handstand Push Ups, 10 Bar Muscle Ups, then, Cash out with 50 Toes To Bar. Time cap 27min.

Gold:3 min Every Minute on The Minute 5 Overhead Press @ 8RPE. Then, Buy in with 30 Toes To Bar, then 2 round of Row 1000m, 50 Handstand Push Ups, 10 Chest To Bar Pull Ups, then, Cash out with 30 Toes To Bar. Time cap 27min.

Silver:3 min Every Minute on The Minute 5 Overhead Press . Then, Buy in with 50 Leg Raises, then 2 round of Row 1000m, 50 Push Ups, 10 Pull Ups, then, Cash out with 50 Leg Raises. Time cap 27min.

Endurance: 3x25yd Handstand walk. Static 1 leg squat holds 3x30sec each side

Men’s S&C:

Women’s S&C: Gold

Competitor:  Google sheet

April 13, 2015

Posted on April 12th, 2015 by thegymcf

 10922731_553404704762228_1146548788874352696_nLife Teaches Us To Make Good Use of Time

While Time Teaches Us The Value of Life

#kilotrained

Announcements:

April Challenge:  Handstand Walks!!

Social Media Challenge: #kilostrong

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 or email Shantelle at shaniweichers@cfu.net to set up an appointment!

Schedule A Massage At The Gym with Randi!  Click here to make 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: 5min Every Minute on The Minute 3 Box Squats @ 8 RPE. Then, 3 Rounds for Time of 21 Wall Balls , 14 Hang Power Clean (50/70), and 7 Ring Muscle ups.

Gold: 5min Every Minute on The Minute 3 Box Squats @ 8 RPE. Then, 3 Rounds for Time of 21 Wall Balls, 14 Hang Power Clean (40/60), and 7 Chest To Bar Pull Ups.

Silver: 5min Every Minute on The Minute 3 Box Squats. Then, 3 Rounds for Time of 21 Wall Balls, 14 Hang Power Clean (20/30), and 7 Pull Ups.

Endurance: 4x100yd sprints, Short shuttle x5, L-drill x3, star drill x3

Men’s S&C:

Women’s S&C: Gold

Competitor:  Google sheet

April 12, 2015

Posted on April 11th, 2015 by thegymcf

10351829_462719543830745_1337013232970007412_nBe The Exception

#kilotrained

Yoga 5pm

Announcements!:

Sun’s Out Gun’s Out Challenge Scoresheet

April Challenge:  Handstand Walks!!

Social Media Challenge: #kilobuddy

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 or email Shantelle at shaniweichers@cfu.net to set up an appointment!

Schedule A Massage At The Gym with Randi!  Click here to make an appointment!!

April 11, 2015

Posted on April 10th, 2015 by thegymcf

10451170_474532095982823_1144846391705268357_nDon’t Stop Believing

#kilotrained

Announcements!:

Sun’s Out Gun’s Out Challenge Scoresheet

April Challenge:  Handstand Walks!!

Social Media Challenge: #kilobuddy

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 or email Shantelle at shaniweichers@cfu.net to set up an appointment!

Schedule A Massage At The Gym with Randi!  Click here to make 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: Max Deadlift in 15min. Teams of 3 2 mile buddy carry or Sandbag carry (or any piece of equipment). 1 person will be resting.

Gold: 3 rep Max Deadlift in 15min. Teams of 3 2 mile buddy carry or Sandbag carry (or any piece of equipment). 1 person will be resting.

Silver: 5×5 Deadlift. Teams of 3 2 mile buddy carry or Sandbag carry (or any piece of equipment). 1 person will be resting.

Competitor:  Google Spreadsheet

April 10, 2015

Posted on April 9th, 2015 by thegymcf

11138150_10100735318263819_5675520561478771814_n“Alaska Kay Brouwer entered this world last night at 9:12pm.

She weighed 6lbs 15oz, and is 19.5 inches long of pure perfection.”~Angie Brouwer

Congratulations!!

#kilotrained

Announcements!:

Sun’s Out Gun’s Out Challenge Scoresheet

April Challenge:  Handstand Walks!!

Social Media Challenge: #kilobuddy

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 or email Shantelle at shaniweichers@cfu.net to set up an appointment!

Schedule A Massage At The Gym with Randi!  Click here to make 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:  Max Snatch in 15min. “Randy” 75 Power Snatches (25/35) for time. Refer to June 3, 2013

Gold: 2 rep Max Snatch in 15min. “Randy” 75 Power Snatches (25/35) for time. Refer to June 3, 2013

Silver: 5 rounds of Snatch Progressions. “Randy” 75 Power Snatches (15/20) for time. Refer to June 3, 2013

Endurance: 12 burpees Every Minute on the Minute for 10min.

Men’s S&C: 1 max effort Snatch Every Other Minute on The Minute for 16min and on the opposite min. complete 12 burpees. Then with a partner complete the RX WOD.

Women’s S&C:  Gold

Competitor:  Google Spreadsheet