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

May 18, 2015

Posted on May 17th, 2015 by thegymcf

11248079_595560857213279_6918569637056504846_n“I Can Do All Things In Him Who Strengthens Me”~Philippians 4:13

#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!!

MONDAY HOT BOX CLASSES

Mobility & Elements (ME): 5pm 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: 3 Overhead Press Every Minute on The Minute 5 min. @ 8 RPE. Then, Regional event 3 For time: 1-mile run, 50 Overhead Squats (43/62), 100 GHD Situps or 10 kg weighted sit ups, 150 Double Unders, 50 Sumo Deadlift High Pulls (43/62), 100 Box Jump Overs (20/24).  Time cap: 26 minutes

Gold:5 Overhead Press Every Minute on The Minute 5 min. @ 8 RPE. Then, Regional event 3 For time: 1-mile run, 30 Overhead Squats (43/62), 50 GHD Sit-Ups , or 5kg weighted sit ups., 150 Double-Unders, 30 Sumo Deadlift High Pulls (43/62), 100 Box Jump Overs (20/24). Time cap: 26 minutes

Silver:5 Overhead Press Every Minute on The Minute 5 min. Then, Regional event 3 For time: 1-mile run, 30 Overhead Squats (PVC), 50 Butterfly Situps , 150 Single-Unders, 30 Sumo Deadlift High Pulls (bar), 50 Box Jump Overs (18).  Time cap: 26 minutes

Endurance: 50 Barbell Thrusters

Men’s S&C: Gold

Women’s S&C: Gold

On-Ramp Classes: Every Minute on The Minute 12min. on alternating minutes, the even minutes do 1 clean + 1 Power Clean + 2 Jerks, and odd minutes do 5 Thrusters from the ground. Then, For time run 1 mile, 50 Wall Balls , 50 Burpees, 50 Double Unders. Time cap 20min.

Competitor:  Google sheet

May 17, 2015

Posted on May 16th, 2015 by thegymcf

11234817_595560943879937_1640060882268885045_n First You Feel Like Dying

Then You Feel Reborn

#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!!

SUNDAY HOT BOX CLASSES

Hot Yoga:  No hot yoga tonight!  There will be no hot yoga on Sundays through the summer!

May 16, 2015

Posted on May 15th, 2015 by thegymcf

1517841_10204516479413527_1569477286758792224_nLate Night Training Session Gearing Up For Regionals!

#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

WOD: Every Other Minute on The Minute with a partner alternate 1 Power Clean. and 1 Power Snatch. on opposite minutes. Then, with a team of 3 complete 3 girls WOD’s. Choices are “Jackie”, “Dianne”, “Fran”, “Chelsea”, and “Cindy”.  The wods are found on the board at The Gym.

May 15, 2015

Posted on May 14th, 2015 by thegymcf

11146573_864151653092_4373055599878954646_nCongratulations To The Gann family!!

“Emily Sandra Gann was born Thursday morning @0227 hrs. weighing 7lbs 9oz.
Mom and baby are both doing very well!”~ Spencer Gann

#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: 6am and 4:15pm Class today!  Sign up and sweat it out in the Hot Box!

FRIDAY CROSSFIT CLASSES

RX: 5×1 Clean and Jerk @10 RPE Superset w/ 5yd Handstand Walks. The, 21-15-9 Sumo Deadlift High Pull (40/60) and Chest To Bar Pull Ups..

Gold: 5×2 Clean and Jerk @ 10 RPE Superset w/ 5yd Handstand Walks. The, 21-15-9 Sumo Deadlift High Pull (30/40) and Pull Ups.

Silver: 5×5 Clean and Jerk Superset w/ 1 Wall Walks. The, 21-15-9 Sumo Deadlift High Pull (10/20) and Pull Ups.

Endurance: 3x300yd shuttles

Men’s S&C: 3x300yd shuttles Superset with 1 Clean and Jerk @10 RPE and 5yd Handstand Walks then. Then, 21-15-9 Sumo Deadlift High Pull (30/40) and Pull Ups.

Women’s S&C: Gold

On-Ramp Classes:  No Class Today

Competitor:  Google Doc.