May 28, 2015

Posted on May 27th, 2015 by thegymcf

11224538_986135624732622_6539332935096757107_nWork Hard

Dream Big

#kilotrained

No Classes Friday or Saturday due to Regionals!  Open Gym Friday!

May Challenge:  100 rope climbs

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): 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!

THURSDAY CROSSFIT CLASSES

RX: Advanced Skills Class 5am class this week.  Sign Up!

Gold:  Advanced Skills Class 5am this week!

Silver:  No Basic Skills Class

Endurance: Open Gym/Skills

Men’s S&C: Rest

Women’s S&C: 3 Deadlift Every Minute on The Minute for 4min. @ 9RPE. Then, Partner Deadlift (125) and synchronized Pull Ups
Female pair 1 completes 45 reps
Female pair 2 completes 27-18 reps
Female pair 3 completes 21-15-9 reps
Time cap: 20 minutes.

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

May 27, 2015

Posted on May 26th, 2015 by thegymcf

11009914_598648546904510_276889603362103928_oOur Kids Are Always Watching Us

Lead By Example

#kilotrained

May Challenge:  100 rope climbs

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): 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: 2 Deadlift Every Minute on The Minute for 4min. @ 9RPE. Then, Partner Deadlift (180) and synchronized Chest To Bar Pull Ups
Male/Female pair 1 completes 45 reps
Male/Female pair 2 completes 27-18 reps
Male/Female pair 3 completes 21-15-9 reps
Time cap: 20 minutes.

Gold:3 Deadlift Every Minute on The Minute for 4min. @ 9RPE. Then, Partner Deadlift (125) and synchronized Pull Ups
Male/Female pair 1 completes 45 reps
Male/Female pair 2 completes 27-18 reps
Male/Female pair 3 completes 21-15-9 reps
Time cap: 20 minutes.

Silver: 5 Deadlift Every Minute on The Minute for 4min. Then, Partner Deadlift (70) and synchronized Jumping Pull Ups
Male/Female pair 1 completes 45 reps
Male/Female pair 2 completes 27-18 reps
Male/Female pair 3 completes 21-15-9 reps
Time cap: 20 minutes.

Endurance:  none

Men’s S&C: Gold

Women’s S&C: Rest

On-Ramp Classes: 6min Every Minute on The Minute do 2 Hang Snatch. Then, Every Minute on The Minute for 6 min do 2  Hang Clean and Jerk.  Then, 5 Rounds for Time of 10 Knees To Elbows 10 Hand Release Push Ups, 10 Kettlebell Swings.

Competitor:  Google sheet

May 26, 2015

Posted on May 25th, 2015 by thegymcf

1518707_598646400238058_9076073901736156084_oWisdom Is Knowing The Right Path To Take

Integrity Is Taking It

#kilotrained

Thank you for the amazing turnout at Kilo for Fight Gone Bad!  We raised over $600 for teamaddie!

May Challenge:  100 rope climbs

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

TUESDAY CROSSFIT CLASSES

RX: Front Squat 5×2 @ 9RPE Superset With 5 Strict Deficit Handstand Push Ups. Then, for time Run 800m, 50 Wall Balls (14/20), Run 600m, 40 Wall Balls, Run 400m, 30 Wall Balls.

Gold: Front Squat 5×3 @ 9RPE Superset With 5 Strict  Handstand Push Ups. Then, for time Run 800m, 50 Wall Balls (14/20), Run 600m, 40 Wall Balls, Run 400m, 30 Wall Balls.

Silver:  Front Squat 5×5 Superset With 1 Wall Walk. Then, for time Run 800m, 50 Wall Balls (14/20), Run 600m, 40 Wall Balls, Run 400m, 30 Wall Balls.

Endurance: Row 3×500 w/ 1min rest

Men’s S&C: Gold

Women’s S&C: Gold

On-Ramp Classes: No Classes Today

Competitor:  Google sheet

May 25, 2015 Memorial Day

Posted on May 24th, 2015 by thegymcf

IMG_2920Our Debt To The Heroic Men and Valiant Women

In The Service Of Our Country

Can Never Be Repaid. 

They Have Earned Our Undying Gratitude. 

America Will Never Forget Their Sacrifices.~Harry S. Truman

No formal classes today.  Instead join us for a Memorial Day Fundraiser wod:  Fight Gone Bad, http://www.crossfit.com/mt-archive2/003774.html 

Heats will start at 8am and finished by 10am.  A free-will donation will go to ‪#‎teamaddie‬

May Challenge:  100 rope climbs

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!!

Memorial Day Wod!

May 24, 2015

Posted on May 24th, 2015 by thegymcf

IMG_4769Involve Your Kids In Health and Fitness Early

#kilotrained

May Challenge:  100 rope climbs

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!!

Reminder:  Memorial Day Wod Tomorrow!!

May 23, 2015

Posted on May 22nd, 2015 by thegymcf

IMG_3640Mental Toughness is Finding Fuel In An Empty Tank

#kilotrained

May Challenge:  100 rope climbs

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: Overhead Squat 4×3 Every Minute on The Minute for 5min. @ 8 RPE. Then, with a partner row 30cal., while partner holds Deadlift (100/143), 30 Handstand Push Ups while partner holds Handstand, 30 Toes To Bar while partner hangs, 30 Overhead Lunge (25). One partner works and completes all of their reps within the movement and then switches before moving on.

Gold:  Scale weights and movements as needed

Silver:  Scale weight and movements as needed

Competitor:  Google sheet

 

May 22, 2015

Posted on May 21st, 2015 by thegymcf

11222480_595560813879950_2921284501676008002_nWhere There Is No Struggle, There Is No Strength

#kilotrained

May Challenge:  100 rope climbs

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: 4×2 Clean and Jerk @ 8 RPE Superset with 10 strict Pull Ups. Then, Teams of 3 complete for time, 175 Power Snatch (35/50), 25 (15′) Rope climbs, 115 Thrusters (35/50)

Gold: 4×3 Clean & Jerk @ 8 RPE Superset with 5 strict pull ups. Then, 175 Power Snatch (25/35), 25 (15′) Rope climbs, 115 Thrusters (25/35)

Silver: 4×5 Clean & Jerk @ 8 RPE Superset with 1 strict pull ups. Then, 175 Power Snatch (25/35), 25 (15′)Rope climbs, 115 Thrusters (15/20)

Endurance: 2x 800m sprints

Men’s S&C: Gold

Women’s S&C: Gold

On-Ramp Classes: No Classes Today

Competitor:  Google sheet

May 21, 2015

Posted on May 20th, 2015 by thegymcf

243813_1881372272322_1181760045_31799633_1635584_oTBT at Kilo!

Guess What Year This Was Taken?

#kilotrained

May Challenge:  100 rope climbs

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): 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: Every Minute on The Minute for 7 min. 5 Back Squats @ 8 RPE. For time: 15 Chest To Bar Pull Ups, 1 Squat Clean (40), 1 Squat Clean (45), 1 Squat Clean(50), 1 Squat Clean (55), 1 Squat Clean (60). Time cap: 6 minutesOn-Ramp Classes: 5x 3 Overhead Press+ 3 Push-Press + 3 Jerk.  Then, For time complete “Grace” rest 3min. then complete “Diane”

Competitor:  Google sheet

May 20, 2015

Posted on May 19th, 2015 by thegymcf

IMG_3632Teach Me and I Will Forget

Show Me and I Will Learn

Involve Me and I Will Understand

#kilotrained

May Challenge:  100 rope climbs

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): No Class Today!  Sign up!  Save your joints and reach your genetic potential!

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

WEDNESDAY CROSSFIT CLASSES

RX: Every Minute on The Minute for 7 min. 3 Back Squats @ 8 RPE. For time: 15 Ring Muscle Ups, 1 Squat Clean (60/95), 1 Squat Clean (65/100), 1 Squat Clean(70/110), 1 Squat Clean (75/115), 1 Squat Clean (80/120). Time cap: 6 minutes

Gold:  Every Minute on The Minute for 5 Back Squats @ 8 RPE. For time: 15 Chest To Bar Pull Ups, 1 Squat Clean (40/75), 1 Squat Clean (45/80), 1 Squat Clean (50/90), 1 Squat Clean (55/95), 1 Squat Clean (60/100). Time cap: 6 minutes

Silver: Every Minute on The Minute for 5 Back Squats. For time: 15 pull ups-ups, 5 Squat Cleans (25/35). Time cap: 6 minutes

Endurance: 5x1min on sled pulls at body weight..

Men’s S&C: Gold

Women’s S&C: Rest

On-Ramp Classes: 5×5 Back Squats superset with 5 dips.  Then, 75 Power Snatch for time (25)

Competitor:  Google sheet

May 19, 2015

Posted on May 18th, 2015 by thegymcf

11062057_595560643879967_1912563453168151959_nStrength to Endure The Pain

Wisdom To Think Things Through

Courage To Face Fears

#kilotrained

May Challenge:  100 rope climbs

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

TUESDAY CROSSFIT CLASSES

RX: 5 x 1 Power Snatch + Snatch @ 8 RPE Superset With Post WOD. Then, 5 rounds for time of: 25-calorie row, 16 Chest To Bar Pull Ups., 9 Strict Deficit Handstand Push Ups. Time cap: 16 minutes

Gold: 5 x 2 Power Snatch. + Snatch @ 8 RPE Superset With Post WOD. Then, 5 rounds for time of: 25-calorie row, 16 pull-ups, 9 strict Handstand Push Ups. Time cap: 16 minutes

Silver:5 x 5 Power Snatch Superset With Post WOD. Then, 5 rounds for time of: 25-calorie row, 16 Jumping Pull-Ups, 9 Push Ups. Time cap: 16 minutes

Endurance: 5 x Pro Agility, 3x300yd shuttles.

Men’s S&C: Gold

Women’s S&C: Gold

On-Ramp Classes: No Classes Today

Competitor:  Google sheet