July 7, 2015

Posted on July 6th, 2015 by thegymcf

10258888_609866715782693_397999213537027614_oYour Life Doesn’t Get Better By Chance

It Gets Better By Change

#kilotrained

Make sure if you are missing a Regional Shirt, click on this link and fill out your name and shirt/tank you are missing. 

July Challenge:

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!

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: No Class today!  Sign up and sweat it out in the Hot Box!

TUESDAY CROSSFIT CLASSES

RX6×1 Power Snatch @ 10 RPE Then, 8min As Many Reps As Possible 2 L-Muscle ups, 4 Handstand Push Ups, 6 Power Snatches (50/80) Refer to 7/8/2014

Gold: 6×3 Power Snatch @ 10 RPE. Then, 8min As Many Reps As Possible 2 Muscle Up Progressions, 4 Handstand Push Ups, 6 Power Snatches (40/60)

Silver: 6×5 Overhead Squat. Then, 8min As Many Reps As Possible 2 Pull Ups, 4 Push Ups, 6 Power Snatches (bar)

Endurance: 3x20yd Double Leg Hops, 50 Behind the Neck Overhead Press with Snatch Grip, 3×10 Russian Box Jumps.

Men’s S&C: Gold

Women’s S&C: Gold

On-Ramp Classes:  No Class Today

Competitor:  Google sheet

July 6, 2015

Posted on July 5th, 2015 by thegymcf

 11707484_609866725782692_9137365744387156281_nGreat works are performed not by strength but by perseverance.

#kilotrained

Missing Regional Shirts!!!  Click on this link and fill out your name and shirt/tank you are missing. 

July Challenge:  Wait for it…

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!

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

RX1 Back Squat Every Minute on the Minute for 10min @ 10 RPE and 3 Strict Handstand Push Ups.. Then, run 1 mile, 30 Box Jumps (20/24″), 40 Kettlebell Swings (55/70), 50 Chest To Bar Pull Ups. 17min cap. Refer to 7/7/2014

Gold: 2 Back Squat Every Minute on the Minute for 10min @ 10 RPE 3rm and 3 Strict Handstand Push Ups.. Then, run 1 mile, 30 Box Jumps (20/24″), 40 Kettlebell Swings (35/55), 50 Pull Ups. 17min cap.

Silver: 5 Back Squat Every Minute on the Minute for 10min and 3 Push Ups. Then, run 1 mile, 30 Box Jumps (20/24″), 40 Kettlebell Swings (25/35), 50 Jumping Pull Ups 17min cap.

Endurance: Lines 25yds. Down and Back. 100 Double Unders.

Men’s S&C: Gold

Women’s S&C: Gold

On-Ramp Classes:  5×5 Clean and Jerk Progressions. Every Minute on The Minute for 15 min complete 5 Burpees, 1 Rope Climb attempt, and 5 Wall Balls .

Competitor:  Google sheet

July 4, 2015

Posted on July 3rd, 2015 by thegymcf

independence_day1Let every nation know, whether it wishes us well or ill,

we shall pay any price, bear any burden, meet any hardship,

support any friend, oppose any foe, to assure the survival and success of liberty.~JFK

#kilotrained

No Saturday Classes. 

We Honor and Thank The Men and Women

who bravely fought and still fight for our freedoms.

Missing Regional Shirts!!!  Click on this link and fill out your name and shirt/tank you are missing. 

No Classes Today!  Come support our Kilo Competitors!!  8am start!

July Challenge:  Wait for it…

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!

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

July 3, 2015

Posted on July 2nd, 2015 by thegymcf

11053653_609871149115583_6725443056699262767_oAlone We Can Do So LIttle

Together We Can Do So Much

#kilotrained

Classes today are at 5am and 7am only due to the 4th of July Weekend.  No Saturday Classes.

Missing Regional Shirts!!!  Click on this link and fill out your name and shirt/tank you are missing. 

2015 Kilo World Games Shirts!! “Stop Kilo”  The story behind the shirts.    Order your shirt here.

No Classes Today!  Come support our Kilo Competitors!!  8am start!

July Challenge:  Wait for it…

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!

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: 6am and 9am Class today!  Sign up and sweat it out in the Hot Box!

FRIDAY CROSSFIT CLASSES

RX: Teams of 3 Complete 7 rounds of 4 Cleans 70/110, 1 Mile Run (Broken into nothing more than 400m splits), 7 Strict Handstand Push Ups, 7 Weighted (55#) Pistols, 6 Ropes 19′

Gold: RX wod scaled as needed

Silver: RX wod scaled as needed

Endurance: Open Gym/Skills

Men’s S&C: Gold

Women’s S&C: Gold

On-Ramp Classes No Classes

Competitor:  Google sheet

July 2, 2015

Posted on July 1st, 2015 by thegymcf

11700561_609869409115757_5580952984690940509_oCongratulations Angela Nieto

Kilo Athlete of The Month!!

Read Angela’s Story here

Classes Friday are at 5am and 7am only due to the 4th of July Weekend.  No Saturday Classes.

Missing Regional Shirts!!!  Click on this link and fill out your name and shirt/tank you are missing. 

2015 Kilo World Games Shirts!! “Stop Kilo”  The story behind the shirts.    Order your shirt here.

No Classes Today!  Come support our Kilo Competitors!!  8am start!

July Challenge:  Wait for it…

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!

Schedule A Massage At The Gym with Randi!  Click here to make 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 5:30pm class this week.  Sign Up!

Gold:  Advanced Skills Class 5am and 5:30pm.  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: Rest

On-Ramp Classes 5×5 Overhead Press and Push-Press.  Then, 21-15-9 Thrusters and  Box Jumps

Competitor:  Google sheet

July 1, 2015

Posted on June 30th, 2015 by thegymcf

11707636_609868415782523_2182207447350219003_nSet Some Goals

Then Demolish Them

#kilotrained

Missing Regional Shirts!!!  Click on this link and fill out your name and shirt/tank you are missing. 

2015 Kilo World Games Shirts!! “Stop Kilo”  The story behind the shirts.    Order your shirt here.

No Classes Today!  Come support our Kilo Competitors!!  8am start!

June Challenge:  Muscle Ups!  Competitors: 500 double dip muscle ups; Rx: 250 Muscle Ups; Gold: 150 attempts plus 500 pull ups and ring dips; Silver: 250 pull ups and dips.

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!

Schedule A Massage At The Gym with Randi!  Click here to make 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: 7×1 Snatch +  Overhead Squat + Hang Snatch @ 9 RPE superset w/5 Weighted Strict Pull ups. Then, 100 Double unders, 50 Weighted Sit ups (10), 30 Strict Handstand Push Ups. Time cap 6min. Refer to 1/3/2015

Gold7×2 Snatch + Overhead Squat + Hang Snatch @ 9 RPE superset w/5 Strict Pull ups. Then, 50 Double unders, 30 Weighted Sit ups (5), 10 Strict Handstand Push Ups. Time cap 6min

Silver7×3 Snatch + Overhead Squat + Hang Snatch superset w/5 Strict Pull ups. Then, 100 single unders, 50 Sit ups, 30 Push Ups. Time cap 6min.

EnduranceEMOM 5 min. 150yd shuttle

Men’s S&C: Gold

Women’s S&C: Gold

On-Ramp Classes: Sumo and traditional Deadlifts 5×5 of each. Then,3 rounds for time of 500m row, 30 Single Unders (doubles if possible), 15 Burpees.

Competitor:  Google sheet

June 30, 2015

Posted on June 29th, 2015 by thegymcf

11707924_609869269115771_2737640536818779129_oTEAM

Together Everyone Achieves More

#kilotrained

Missing Regional Shirts!!!  Click on this link and fill out your name and shirt/tank you are missing. 

2015 Kilo World Games Shirts!! “Stop Kilo”  The story behind the shirts.    Order your shirt here.

No Classes Today!  Come support our Kilo Competitors!!  8am start!

June Challenge:  Muscle Ups!  Competitors: 500 double dip muscle ups; Rx: 250 Muscle Ups; Gold: 150 attempts plus 500 pull ups and ring dips; Silver: 250 pull ups and dips.

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!

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: No Class today!  Sign up and sweat it out in the Hot Box!

TUESDAY CROSSFIT CLASSES

RX: 4×2 Back Squats @ 9 RPE. For time complete in order 50 Pull ups, 100 Yards Bear Crawl, 50 Handstand Push Ups, 100 Double Unders, 50 Weighted (10) Anchored Situps, 100 Box Jumps, 50 Overhead Squats (30/40), 100 Lunges, 50 Sumo Deadlift High Pull (30/40), 100 Burpees. Time cap 40 min. Refer to 1/15/2013

Gold: 4×2 Back Squats @9 RPE. Then, For time complete in order 40 Pull ups, 100 Yards Bear Crawl, 40 Handstand Push Ups, 100 Double Unders, 40 Weighted (10) Anchored Situps, 100 Box Jumps, 40 Overhead Squats (30/40), 100 Lunges, 40 Sumo Deadlift High Pull (30/40), 100 Burpees. Time cap 40 min.

Silver: 4×2 Back Squats @9 RPE. Then, For time complete in order 20 Pull ups, 100 Yards Bear Crawl, 20 Inverted Pushups, 100 Single Unders, 20 Weighted (5) Anchored Situps, 100 Step Ups, 20 Overhead Squats (10), 100 Lunges, 20 Sumo Deadlift High Pull (10), 100 Burpees. Time cap 40 min.

Endurance: Every Minute on The Minute for 5min 10 Over box jumps

Men’s S&C: Gold

Women’s S&C: Gold

On-Ramp Classes: No Class today

Competitor:  Google sheet

June 29, 2015

Posted on June 28th, 2015 by thegymcf

11692704_609868689115829_2556749743352816152_n

The Struggle You Are In Today

Is Developing The Strength You Need For Tomorrow

#kilotrained

Missing Regional Shirts!!!  Click on this link and fill out your name and shirt/tank you are missing. 

2015 Kilo World Games Shirts!! “Stop Kilo”  The story behind the shirts.    Order your shirt here.

No Classes Today!  Come support our Kilo Competitors!!  8am start!

June Challenge:  Muscle Ups!  Competitors: 500 double dip muscle ups; Rx: 250 Muscle Ups; Gold: 150 attempts plus 500 pull ups and ring dips; Silver: 250 pull ups and dips.

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!

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

RX: Every Other Minute on The Minute for 6min. 1 Power Clean and 2 Jerk+ 2 Clean and Jerk @ 9 RPE. Then, 6 rounds For Time: 5  Hang Power Snatch (35/55k) , 10 Chest To Bar Pull Ups . Refer to Feb. 10, 2015.

Gold: Every Other Minute on The Minute for 6min. 2 Power Clean & Jerk + 2 Clean + Jerk @ 9 RPE. Then, 6 rounds For Time: 5 Hang Power Snatches (30/40k) , 10 Pull Ups. Time cap 10min. Refer to July 29th, 2011. Time cap 10min.

Silver: Every Other Minute on The Minute for 6min. 2 Power Clean & Jerk + 2 Clean + Jerk. Then, 6 rounds For Time: 5 Hang Power Snatches (15/20k) , 10 Pull Ups. Time cap 10min.

Endurance: Every Other Minute on The Minute for 5 min 20 Double Unders and 5 burpees

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

June 28, 2015

Posted on June 27th, 2015 by thegymcf

10155613_10102116345613778_4189309410102332413_nIt’s never too late to start living your dreams

#soniasmama

#kilotrained

Congratulations to all of the competitors who participated in the Annual Sturgis Throwdown!

Missing Regional Shirts!!!  Click on this link and fill out your name and shirt/tank you are missing. 

2015 Kilo World Games Shirts!! “Stop Kilo”  The story behind the shirts.    Order your shirt here.

No Classes Today!  Come support our Kilo Competitors!!  8am start!

June Challenge:  Muscle Ups!  Competitors: 500 double dip muscle ups; Rx: 250 Muscle Ups; Gold: 150 attempts plus 500 pull ups and ring dips; Silver: 250 pull ups and dips.

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!

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

June 27, 2015

Posted on June 26th, 2015 by thegymcf

1004772_10152971617830051_733185924_nThrowback to Kilo’s first Sturgis Throwdown 2013!!

#fitnessfriendship

#kilotrained

Missing Regional Shirts!!!  Click on this link and fill out your name and shirt/tank you are missing. 

2015 Kilo World Games Shirts!! “Stop Kilo”  The story behind the shirts.    Order your shirt here.

No Classes Today!  Come support our Kilo Competitors!!  8am start!

June Challenge:  Muscle Ups!  Competitors: 500 double dip muscle ups; Rx: 250 Muscle Ups; Gold: 150 attempts plus 500 pull ups and ring dips; Silver: 250 pull ups and dips.

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!

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