August 4, 2015

Posted on August 3rd, 2015 by thegymcf

IMG_5976

The Way We Talk To Our Children Becomes Their Inner Voice

#kilotrained

Act Fast!  Spread the Word!  Back To School Special August 3-5!!!  New members receive free on-ramp classes.  Returning members receive their 1st month back free.

August 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): 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: Every Minute on The Minute for 5min 2  Hang Clean and Jerks. @ 8 RPE. Then 5min Every Minute on The Minute for 8 Bentover rows . Then, 21-15-9 Deadlift (100/142) and Burpee over bar jumps

Gold:  Every Minute on The Minute for 5min 3 Hang Clean and Jerks @ 8 RPE. Then 5min Every Minute on The Minute for 8 Bentover rows. Then, 21-15-9 Deadlift (65/100) and Burpee over bar jumps

SilverEvery Minute on The Minute for 5min 5 Hang Clean and Jerks @ 8 RPE. Then 5min Every Minute on The Minute for 8 Bentover rows. Then, 21-15-9 Deadlift (30/40) and Burpee over bar jumps

Endurance3x300yd shuttles

Men’s S&C:  Gold

Women’s S&C:  Gold

On-Ramp Classes: No Class today

Competitor:  Google sheet

August 3, 2015

Posted on August 2nd, 2015 by thegymcf

11193418_856357184413945_5093999005867319362_nAct Fast!  Spread the Word!

Back To School Special August 3-5!!! 

New members receive free on-ramp classes. 

Returning members receive their 1st month back free.

#kilotrained

August 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!

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 12 min. 3 Back Squat and opposite minute 2 Hang Snatch both at 8 RPE. Then, 3 Rounds for Time of 20 Chest To Bar Pull Ups, run 800m, and 20 Toes To Bar. 18min cap.

Gold:  Every Other Minute on The Minute for 12 min. 5 Back Squat and opposite minute 3 Hang Snatch both at 8 RPE. Then, 3 Rounds for Time of 10 Chest To Bar Pull Ups, run 800m, and 10 Toes To Bar. 18min cap.

SilverEvery Other Minute on The Minute for 12 min. 5 Back Squat and opposite minute 5 Hang Snatch both at 8 RPE. Then, 3 Rounds for Time of 10 Pull Ups, run 800m, and 10 V Ups. 18min cap.

Endurance: 300 Double Unders and 15 Wall walks

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 1, 2015

Posted on July 31st, 2015 by thegymcf

 11807683_619699581466073_2114236441154237200_oIf your Dreams Don’t Scare You

They Aren’t Big Enough

#kilotrained

KILO MEMBERS:  Please remember to pick up your equipment!  If you get it out, put it away.  We appreciate you helping keep Kilo neat and clean!

Thank you to everyone who came out for the Waterhawks show!!  Huge success!

July Challenge: Cardio 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!

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

RX5min Max Deadlift. Then, 1 min on and 1 min off. you choose the order of movements. You must complete all movements. Lunges, Air Squats, Toes To Bar, Pull Ups, Back Extensions. Score is number of reps.

Gold:  5min 2 Rep Max Deadlift. Then, 1 min on and 1 min off. you choose the order of movements. You must complete all movements. Lunges, Air Squats, Toes To Bar, Pull Ups, Back Extensions. Score is number of reps.

Silver 5×5 Deadlift. Then, 1 min on and 1 min off. you choose the order of movements. You must complete all movements. Lunges, Air Squats, Toes To Bar, Pull Ups, Back Extensions.. Score is number of reps.

July 31, 2015

Posted on July 30th, 2015 by thegymcf

11794591_619657158136982_6170214484951752766_oThere Are No Excuses

Just Choices

#kilotrained

KILO MEMBERS:  Please remember to pick up your equipment!  If you get it out, put it away.  We appreciate you helping keep Kilo neat and clean!

Kilo Night at The Waterhawks!  Tonight at 6pm.

July Challenge: Cardio 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!

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 Max Front Squat the 5min Max Overhead Press. Then, Run 1 Mile, row 3000m, 300 Double Unders. 30min cap.

Gold:  5min 2 Rep Max Front Squat the 5min Rep Max Overhead Press. Then, Run 1 Mile, row 3000m, 100 Double Unders. 30min cap.

Silver: 5×5 Front Squat the 5×5 Overhead Press. Then, Run 1 Mile, row 2000m, 300 Single Unders. 30min cap.

Men’s S&C:  Gold

Women’s S&C:  Gold

On-Ramp Classes: No Class Today

Competitor:  Google sheet

July 30, 2015

Posted on July 29th, 2015 by thegymcf

11807264_619701371465894_2139205985309727771_oStay Cool Kilo

#Icemanstayingcool

#kilotrained

KILO MEMBERS:  Please remember to pick up your equipment!  If you get it out, put it away.  We appreciate you helping keep Kilo neat and clean!

Kilo Night at The Waterhawks!  Friday at 6pm.

July Challenge: Cardio 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!

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 class this week.  Sign Up!

Silver:  Basic Skills Class 5am and 5:30pm

Men’s S&C: Gold

Women’s S&C: Gold

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

Competitor:  Google sheet

July 29, 2015

Posted on July 28th, 2015 by thegymcf

11227875_619701461465885_1484299946013845599_oKilo Fans!

#thebestintheworld

#kilotrained

Classes back to normal times this week!

Please remember to pick up your equipment!  If you get it out, put it away.  We appreciate you helping keep Kilo neat and clean!

July Challenge: Cardio 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!

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

RX5min max out Back Squat. Then, “Filthy 50″ for time: 50 Box Jumps (24″), 50 Jumping Pull Ups, 50 Kettlebell Swings (35/55), 50 Walking Lunge Steps, 50 Knees to Elbows, 50 Push Press (20k), 50 Back Extensions, 50 Wall Balls (20# to 8ft/10ft), 50 Burpees, 50 Double Unders.  Must complete 1 exercise before moving on to the next.  Refer to 12/5/2014

Gold5min 2 rep max out Back Squat. Then, “Filthy 50″ for time: 50 Box Jumps (24″), 50 Jumping Pull Ups, 50 Kettlebell Swings (35/55), 50 Walking Lunge Steps, 50 Knees to Elbows, 50 Push Press (20k), 50 Back Extensions, 50 Wall Balls (20# to 8ft/10ft), 50 Burpees, 50 Double Unders.  Must complete 1 exercise before moving on to the next.Refer to 12/5/2014

Silver: 5min 5×5 Back Squat. Then, “Filthy 50″ for time: 50 Box Jumps (20″), 50 Jumping Pull Ups, 50 Kettlebell Swings (25/35), 50 Walking Lunge Steps, 50 Knees to Elbows, 50 Push Press (10k), 50 Back Extensions, 50 Wall Balls (10# to 8ft/10ft), 50 Burpees, 50 Double Unders. Must complete 1 exercise before moving on to the next. Refer to 12/5/2014

Men’s S&C: Gold

Women’s S&C: Gold

On-Ramp Classes:  5×5  Sumo Deadlift Superset with 5 strict pull ups. Then, for time complete 5 Muscle ups, 10 alt. Pistols, 20 Overhead Lunges (10), 40 Sumo Deadlift High Pull (30), 80 Split Jumps

Competitor:  Google sheet

Mac Talk

Posted on July 28th, 2015 by thegymcf

I wanted to extend a huge thank you to everyone for their abundance of support for our Kilo Team. We had one hell of a fan base in California again this year! Super cool to see our people there with us. I know there was a lot of you who put everything aside to watch online as well! You guys got to catch all of the fun stuff that we don’t realize happens on camera. All of your support is very appreciated.

The team worked hard and came up short again but will be back for more. Not sure who those people will be next year as we already lost one! Austin said goodbye to us at the Airport as he headed for the Quad Cities, where him and Meredith will be residing now. This team was a lot of fun this year and I know they all have great memories.

Thanks again everyone.

July 28, 2015

Posted on July 27th, 2015 by thegymcf

11754505_618768468225851_1468535692036336204_oKilo Men Crushing It.

3rd place finish

#kilotrained

Classes back to normal times this week!

Please remember to pick up your equipment!  If you get it out, put it away.  We appreciate you helping keep Kilo neat and clean!

July Challenge: Cardio 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!

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: 5 min max Snatch. Then, 20 calorie row, 30 strict Handstand Push Ups, 20 Deadlift (100/140), 10 calorie row, 20 strict Handstand Push Ups, 10 Deadlift

Gold5 min 2 rep max Snatch. Then, 20 calorie row, 30 strict Handstand Push Ups, 20 Deadlift (70/100), 10 calorie row, 20 strict Handstand Push Ups, 10 Deadlift

Silver: 5 min 5×5 Snatch. Then, 20 calorie row, 30 strict Handstand Push Ups, 20 Deadlift (30/40), 10 calorie row, 20 strict Handstand Push Ups, 10 Deadlift

Men’s S&C: Gold

Women’s S&C: Gold

On-Ramp Classes:  No Classes Today

Competitor:  Google sheet

July 27, 2015

Posted on July 26th, 2015 by thegymcf

11745403_618940661541965_3125609232623374325_nCheers Kilo! 

2015 CrossFit Games in the books

#kilotrained

Classes back to normal times this week!

July Challenge: Cardio 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!

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: 5 min max Clean and Jerk. Then, 15,10, 6 Thrusters (52/75) and Bar Muscle Ups

Gold:  5 min 2 rep max Clean and Jerk. Then, 15,10, 6 Thrusters (40/60) and Chest To Bar Pull Ups,

Silver5×5 Clean and Jerk. Then, 15,10, 6 Thrusters (20/30) and Pull Ups

Men’s S&C: Gold

Women’s S&C: Gold

On-Ramp Classes:  No Classes Today

Competitor:  Google sheet

July 26, 2015

Posted on July 25th, 2015 by thegymcf

11214296_617692001666831_8524911995137401186_nGo All Out

#kilotrained

The link to the 2015 World Games workouts and schedule

Watch the Games

Cheer On Team Kilo!!!!

If you ordered a World Games Kilo shirt or tank, they are in!  They are labeled with your name on the table by the water fountain.  Please only pick up what you ordered.

Reminder!!  Monday July 20-24 is the CrossFit World Games!  We will only have classes in the mornings at 5, 6, and 9am.  Afternoon classes will run as usual!

July Challenge: Cardio 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!

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!