May 6, 2016

Posted on May 5th, 2016 by thegymcf

13131615_1021125271275630_3703083971662307916_oWatch Kilo’s Jordan Weichers Lift at Nationals in Salt Lake City 7pm Friday!!

Here is the link

#kilotrained

Zone’rs!  Record Your Points! Zone Challenge Spreadsheet

Here is the link to the zone packets.

May Challenge:  On The Board!

Services Offered

“INTRODUCING $30 THURSDAYS!! Many of you have asked for shorter, more convenient massage services. Starting in April, Erin will be doing 20 minute sessions focusing on your problem areas. These short sessions can be done immediately before or after your workout.
*No worries if you’re sweaty, the table will be stripped bare for quick and easy disinfecting. Call Erin at (319)504-8372 or by clicking here (be sure to click on the CrossFit Kilo schedule)!  For more info, here is her website!  barefootremedies.com

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!

Healthy Ready-to-Cook Meals prepared by Mindy are now being offered at The Gym!  Take advantage!!  They are Zone friendly!! Found in the refrigerator section at Kilo.

FRIDAY HOT BOX CLASSES

Hot Yoga: No Class today!  Sign up and sweat it out in the Hot Box!  Join the Kilo Yoga Group on Facebook to keep up on the latest days and times!!  $5 drop-ins at Yoga!  Come join the fun!!

FRIDAY CROSSFIT CLASSES

RX: “Annie” 50-40-30-20-10 Double Unders and Sit ups. Rest 5 min. “Jackie” 1000m Row, 50 Thrusters (20), 30 Pull ups.

Gold:  “Annie” 50-40-30-20-10 Double Unders and Sit ups. Rest 5 min. “Jackie” 1000m Row, 50 Thrusters (20), 30 Pull ups.

Silver: “Annie” 50-40-30-20-10 Single Unders and Sit ups. Rest 5 min. “Jackie” 1000m Row, 50 Thrusters (10), 20 Pull ups.

Endurance1 mile run

Men’s S&C: “Annie” 50-40-30-20-10 Double Unders and Sit ups. Rest 5 min. “Jackie” 1000m Row, 50 Thrusters (20), 30 Pull ups.

Women’s S&C: “Annie” 50-40-30-20-10 Double Unders and Sit ups. Rest 5 min. “Jackie” 1000m Row, 50 Thrusters (20), 30 Pull ups.

Competitor:  Google sheet

May 5, 2016

Posted on May 4th, 2016 by thegymcf

crossfit-pyramid-1Set Your Priorities

#kilotrained

Zone’rs!  Record Your Points! Zone Challenge Spreadsheet

Here is the link to the zone packets.

May Challenge:  On The Board!

Services Offered

“INTRODUCING $30 THURSDAYS!! Many of you have asked for shorter, more convenient massage services. Starting in April, Erin will be doing 20 minute sessions focusing on your problem areas. These short sessions can be done immediately before or after your workout.
*No worries if you’re sweaty, the table will be stripped bare for quick and easy disinfecting. Call Erin at (319)504-8372 or by clicking here (be sure to click on the CrossFit Kilo schedule)!  For more info, here is her website!  barefootremedies.com

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!

Healthy Ready-to-Cook Meals prepared by Mindy are now being offered at The Gym!  Take advantage!!  They are Zone friendly!! Found in the refrigerator section at Kilo.

THURSDAY HOT BOX CLASSES

Hot Yoga: 6am and 9am Class today!  Sign up and sweat it out in the Hot Box!  Join the Kilo Yoga Group on Facebook to keep up on the latest days and times!!  $5 drop-ins at Yoga!  Come join the fun!!

THURSDAY CROSSFIT CLASSES

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

Gold:   Advanced Skills Class 5am and 5pm class this week.  Sign Up!

Silver:  Basic Skills Class 5am and 5pm

Endurance:  None

Men’s S&C: Rest

Women’s S&C: Rest

Competitor:  Google sheet

May 4, 2016

Posted on May 3rd, 2016 by thegymcf

GOLF OUTINGDon’t forget to sign up for the Kilo Golf Outing!

Proceeds go towards Team Kilo’s journey to Regionals and World Games!

#kilotrained

Zone’rs!  Record Your Points! Zone Challenge Spreadsheet

Here is the link to the zone packets.

May Challenge:  On The Board!

Services Offered

“INTRODUCING $30 THURSDAYS!! Many of you have asked for shorter, more convenient massage services. Starting in April, Erin will be doing 20 minute sessions focusing on your problem areas. These short sessions can be done immediately before or after your workout.
*No worries if you’re sweaty, the table will be stripped bare for quick and easy disinfecting. Call Erin at (319)504-8372 or by clicking here (be sure to click on the CrossFit Kilo schedule)!  For more info, here is her website!  barefootremedies.com

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!

Healthy Ready-to-Cook Meals prepared by Mindy are now being offered at The Gym!  Take advantage!!  They are Zone friendly!! Found in the refrigerator section at Kilo.

WEDNESDAY HOT BOX CLASSES

Hot Yoga: No Class today!  Sign up and sweat it out in the Hot Box!  Join the Kilo Yoga Group on Facebook to keep up on the latest days and times!!  $5 drop-ins at Yoga!  Come join the fun!!

WEDNESDAY CROSSFIT CLASSES

RX5 Rounds For Time of 3 Rope Climbs (15′), 5 Strict Handstand Push Ups, 7 Pistols (Each Leg. Time cap 17 min. Refer to 6/17/2015

Gold: 5 Rounds For Time of 2 Rope Climbs (15′), 4 Strict Handstand Push Ups, 6 Alt. Pistols. Time cap 17 min.

Silver5 Rounds For Time of 5 Strict Pull Ups, 10 Strict Push Ups, 15 Jump Squats. Time cap 17 min.

Endurance6x100yd Sled pulls. light weight. (so there is no stopping)

Men’s S&C: 5 Rounds For Time of 2 Rope Climbs (15′), 4 Strict Handstand Push Ups, 6 Alt. Pistols. Time cap 17 min.

Women’s S&C: 5 Rounds For Time of 2 Rope Climbs (15′), 4 Strict Handstand Push Ups, 6 Alt. Pistols. Time cap 17 min.

Competitor:  Google sheet

May 3, 2016

Posted on May 2nd, 2016 by thegymcf

13062933_715934605175903_8405449176476722356_oKnow Your Worth

#kilotrained

Zone’rs!  Record Your Points! Zone Challenge Spreadsheet

Here is the link to the zone packets.

May Challenge:  On The Board!

Services Offered

“INTRODUCING $30 THURSDAYS!! Many of you have asked for shorter, more convenient massage services. Starting in April, Erin will be doing 20 minute sessions focusing on your problem areas. These short sessions can be done immediately before or after your workout.
*No worries if you’re sweaty, the table will be stripped bare for quick and easy disinfecting. Call Erin at (319)504-8372 or by clicking here (be sure to click on the CrossFit Kilo schedule)!  For more info, here is her website!  barefootremedies.com

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!

Healthy Ready-to-Cook Meals prepared by Mindy are now being offered at The Gym!  Take advantage!!  They are Zone friendly!! Found in the refrigerator section at Kilo.

TUESDAY HOT BOX CLASSES

Hot Yoga: No Class today!  Sign up and sweat it out in the Hot Box!  Join the Kilo Yoga Group on Facebook to keep up on the latest days and times!!  $5 drop-ins at Yoga!  Come join the fun!!

TUESDAY CROSSFIT CLASSES

RX: 5 Rounds Not For Time of 1 Hang Power Snatch + 1 Hang Snatch + 2 Overhead Squats @ 85% Snatch, 5 Back Squats @ 85%, 5 Weighted Dips. Then, Every Minute on The Minute for 10min do 10 Burpee Box Jumps (20/24)

Gold5 Rounds Not For Time of 1 Hang Power Snatch + 1 Hang Snatch + 2 Overhead Squats @ 85% Snatch, 5 Back Squats @ 85%, 5 Ring Dips. Then, Every Minute on The Minute for 10min do 10 Burpee Box Jumps (20/24)

Silver5 Rounds Not For Time of 1 Hang Power Snatch + 1 Hang Snatch + 2 Overhead Squats, 5 Back Squats, 5 Dips. Then, Every Minute on The Minute for 10min do 10 Burpee Box Jumps (20)

Endurance: 4x400m

Men’s S&C: 5 Rounds Not For Time of 1 Hang Power Snatch + 1 Hang Snatch + 2 Overhead Squats @ 85% Snatch, 5 Back Squats @ 85%, 5 Ring Dips. Then, Every Minute on The Minute for 10min do 10 Burpee Box Jumps (20/24)

Women’s S&C:  5 Rounds Not For Time of 1 Hang Power Snatch + 1 Hang Snatch + 2 Overhead Squats @ 85% Snatch, 5 Back Squats @ 85%, 5 Ring Dips. Then, Every Minute on The Minute for 10min do 10 Burpee Box Jumps (20/24)

Competitor:  Google sheet

May 2, 2016

Posted on May 2nd, 2016 by thegymcf

13029557_715935185175845_7704771084035754090_oThe Most Important Things In The World Have Been Accomplished

By People Who Have Kept On Trying When There Seemed To Be No Hope

#neverquit

#kilotrained

Zone’rs!  Record Your Points! Zone Challenge Spreadsheet

Here is the link to the zone packets.

May Challenge:  On The Board!

Services Offered

“INTRODUCING $30 THURSDAYS!! Many of you have asked for shorter, more convenient massage services. Starting in April, Erin will be doing 20 minute sessions focusing on your problem areas. These short sessions can be done immediately before or after your workout.
*No worries if you’re sweaty, the table will be stripped bare for quick and easy disinfecting. Call Erin at (319)504-8372 or by clicking here (be sure to click on the CrossFit Kilo schedule)!  For more info, here is her website!  barefootremedies.com

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!

Healthy Ready-to-Cook Meals prepared by Mindy are now being offered at The Gym!  Take advantage!!  They are Zone friendly!! Found in the refrigerator section at Kilo.

MONDAY HOT BOX CLASSES

Hot Yoga: No Class today!  Sign up and sweat it out in the Hot Box!  Join the Kilo Yoga Group on Facebook to keep up on the latest days and times!!  $5 drop-ins at Yoga!  Come join the fun!!

MONDAY CROSSFIT CLASSES

RX:  20min As Many Rounds As Possible of 8 Bar Muscle Ups and 800m Run

Gold20min As Many Rounds As Possible of 4 Bar Muscle Ups and 800m Run

Silver20min As Many Rounds As Possible of 8 Strict Pull Ups and 800m Run

Endurance5 rounds for time of 10 Overhead Squat, 10 Burpees, and 10 Triple Unders

Men’s S&C:  20min As Many Rounds As Possible of 4 Bar Muscle Ups and 800m Run

Women’s S&C:   20min As Many Rounds As Possible of 4 Bar Muscle Ups and 800m Run

Competitor:  Google sheet

April 30, 2016

Posted on April 29th, 2016 by thegymcf

13112964_944535228762_2871749068594618852_oWatch Out!  WPD Is Taking Over Kilo!

#kilotrained

Zone’rs!  Record Your Points! Zone Challenge Spreadsheet

Here is the link to the zone packets.

April Challenge:  On The Board!

Services Offered

“INTRODUCING $30 THURSDAYS!! Many of you have asked for shorter, more convenient massage services. Starting in April, Erin will be doing 20 minute sessions focusing on your problem areas. These short sessions can be done immediately before or after your workout.
*No worries if you’re sweaty, the table will be stripped bare for quick and easy disinfecting. Call Erin at (319)504-8372 or by clicking here (be sure to click on the CrossFit Kilo schedule)!  For more info, here is her website!  barefootremedies.com

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!

Healthy Ready-to-Cook Meals prepared by Mindy are now being offered at The Gym!  Take advantage!!  They are Zone friendly!! Found in the refrigerator section at Kilo.

SATURDAY HOT BOX CLASSES

Hot Yoga: No Class today!  Sign up and sweat it out in the Hot Box!  Join the Kilo Yoga Group on Facebook to keep up on the latest days and times!!  $5 drop-ins at Yoga!  Come join the fun!!

SATURDAY CROSSFIT CLASSES

RX: Come join us for a fun special Saturday WOD!

Gold:   Come join us for a fun special Saturday WOD!

Silver:  Come join us for a fun special Saturday WOD!

Competitor:  Google sheet

April 29, 2016

Posted on April 28th, 2016 by thegymcf

GOLF OUTINGTalk To Your Friends!  Sign Up Your Team!!  Support Team Kilo!

#kilotrained

Zone’rs!  Record Your Points! Zone Challenge Spreadsheet

Here is the link to the zone packets.

April Challenge:  On The Board!

Services Offered

“INTRODUCING $30 THURSDAYS!! Many of you have asked for shorter, more convenient massage services. Starting in April, Erin will be doing 20 minute sessions focusing on your problem areas. These short sessions can be done immediately before or after your workout.
*No worries if you’re sweaty, the table will be stripped bare for quick and easy disinfecting. Call Erin at (319)504-8372 or by clicking here (be sure to click on the CrossFit Kilo schedule)!  For more info, here is her website!  barefootremedies.com

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!

Healthy Ready-to-Cook Meals prepared by Mindy are now being offered at The Gym!  Take advantage!!  They are Zone friendly!! Found in the refrigerator section at Kilo.

FRIDAY HOT BOX CLASSES

Hot Yoga: No Class today!  Sign up and sweat it out in the Hot Box!  Join the Kilo Yoga Group on Facebook to keep up on the latest days and times!!  $5 drop-ins at Yoga!  Come join the fun!!

FRIDAY CROSSFIT CLASSES

RXFor time complete in order 50 Wall Balls, 30 Muscle Ups, 50 Alternating Pistols.

GoldFor time complete in order 50 Wall Balls, 10 Muscle Ups, 50 Alternating Pistols.

Silver: For time complete in order 50 Wall Balls, 30 Strict Pull Ups, 50 Air Squats.

Endurance3 rounds of 30 Single Unders and 30 Barbell Thrusters.

Men’s S&C:  For time complete in order 50 Wall Balls, 10 Muscle Ups, 50 Alternating Pistols.

Women’s S&C:   For time complete in order 50 Wall Balls, 10 Muscle Ups, 50 Alternating Pistols.

Competitor:  Google sheet

April 22, 2016

Posted on April 27th, 2016 by thegymcf

13063362_715934328509264_2078712051314919341_oIt’s Way More Than Just Lifting

#kilotrained

Zone’rs!  Record Your Points! Zone Challenge Spreadsheet

Here is the link to the zone packets.

April Challenge:  On The Board!

Services Offered

“INTRODUCING $30 THURSDAYS!! Many of you have asked for shorter, more convenient massage services. Starting in April, Erin will be doing 20 minute sessions focusing on your problem areas. These short sessions can be done immediately before or after your workout.
*No worries if you’re sweaty, the table will be stripped bare for quick and easy disinfecting. Call Erin at (319)504-8372 or by clicking here (be sure to click on the CrossFit Kilo schedule)!  For more info, here is her website!  barefootremedies.com

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!

Healthy Ready-to-Cook Meals prepared by Mindy are now being offered at The Gym!  Take advantage!!  They are Zone friendly!! Found in the refrigerator section at Kilo.

THURSDAY HOT BOX CLASSES

Hot Yoga: 6am and 9am Class today!  Sign up and sweat it out in the Hot Box!  Join the Kilo Yoga Group on Facebook to keep up on the latest days and times!!  $5 drop-ins at Yoga!  Come join the fun!!

THURSDAY CROSSFIT CLASSES

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

Gold:   Advanced Skills Class 5am and 5pm class this week.  Sign Up!

Silver:  Basic Skills Class 5am and 5pm

Endurance:  None

Men’s S&C: Rest

Women’s S&C: Rest

Competitor:  Google sheet

April 27, 2016

Posted on April 27th, 2016 by thegymcf

IMG_0693Start Them Young And They Will Love Burpees!

#kilotrained

Zone’rs!  Record Your Points! Zone Challenge Spreadsheet

Here is the link to the zone packets.

April Challenge:  On The Board!

Services Offered

“INTRODUCING $30 THURSDAYS!! Many of you have asked for shorter, more convenient massage services. Starting in April, Erin will be doing 20 minute sessions focusing on your problem areas. These short sessions can be done immediately before or after your workout.
*No worries if you’re sweaty, the table will be stripped bare for quick and easy disinfecting. Call Erin at (319)504-8372 or by clicking here (be sure to click on the CrossFit Kilo schedule)!  For more info, here is her website!  barefootremedies.com

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!

Healthy Ready-to-Cook Meals prepared by Mindy are now being offered at The Gym!  Take advantage!!  They are Zone friendly!! Found in the refrigerator section at Kilo.

WEDNESDAY HOT BOX CLASSES

Hot Yoga: No Class today!  Sign up and sweat it out in the Hot Box!  Join the Kilo Yoga Group on Facebook to keep up on the latest days and times!!  $5 drop-ins at Yoga!  Come join the fun!!

WEDNESDAY CROSSFIT CLASSES

RX3min As Many Reps As Possible of Toes To Bar, rest 1 min., 3min As Many Reps As Possible of Rowing, (cal), Rest 1 min., 3min As Many Reps As Possible of Handstand Push Ups. Rest 1 min. Then, do a 9min. As Many Reps As Possible of Toes To Bar, Rowing, and Handstand Push Ups with 1/3 of the reps you did for the previous As Many Reps As Possible.

Gold3min As Many Reps As Possible of Toes To Bar, rest 1 min., 3min As Many Reps As Possible of Rowing (cal), Rest 1 min., 3min As Many Reps As Possible of Handstand Push Ups. Rest 1 min. Then, do a 9min. As Many Reps As Possible of Toes To Bar, Rowing, and Handstand Push Ups with 1/3 of the reps you did for the previous As Many Reps As Possible .

Silver: 3min As Many Reps As Possible of Toes Above Hips, rest 1 min., 3min As Many Reps As Possible of Rowing (cal), Rest 1 min., 3min As Many Reps As Possible of Push Ups. Rest 1 min. Then, do a 9min. As Many Reps As Possible of Toes Above Hips, Rowing, and Push Ups with 1/3 of the reps you did for the previous As Many Reps As Possible .

Endurance3 Rounds For Time of 5 SOTS press, 5 OHS, and 5 Good Mornings.

Men’s S&C:  3min As Many Reps As Possible of Toes To Bar, rest 1 min., 3min As Many Reps As Possible of Rowing (cal), Rest 1 min., 3min As Many Reps As Possible of Handstand Push Ups. Rest 1 min. Then, do a 9min. As Many Reps As Possible of Toes To Bar, Rowing, and Handstand Push Ups with 1/3 of the reps you did for the previous As Many Reps As Possible .

Women’s S&C:   3min As Many Reps As Possible of Toes To Bar, rest 1 min., 3min As Many Reps As Possible of Rowing (cal), Rest 1 min., 3min As Many Reps As Possible of Handstand Push Ups. Rest 1 min. Then, do a 9min. As Many Reps As Possible of Toes To Bar, Rowing, and Handstand Push Ups with 1/3 of the reps you did for the previous As Many Reps As Possible .

Competitor:  Google sheet

April 26, 2016

Posted on April 25th, 2016 by thegymcf

13047948_715934315175932_736421006256279189_oIf You Every Feel Like Quitting

Remember Why You Started

#kilotrained

Zone’rs!  Record Your Points! Zone Challenge Spreadsheet

Here is the link to the zone packets.

April Challenge:  On The Board!

Services Offered

“INTRODUCING $30 THURSDAYS!! Many of you have asked for shorter, more convenient massage services. Starting in April, Erin will be doing 20 minute sessions focusing on your problem areas. These short sessions can be done immediately before or after your workout.
*No worries if you’re sweaty, the table will be stripped bare for quick and easy disinfecting. Call Erin at (319)504-8372 or by clicking here (be sure to click on the CrossFit Kilo schedule)!  For more info, here is her website!  barefootremedies.com

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!

Healthy Ready-to-Cook Meals prepared by Mindy are now being offered at The Gym!  Take advantage!!  They are Zone friendly!! Found in the refrigerator section at Kilo.

TUESDAY HOT BOX CLASSES

Hot Yoga: No Class today!  Sign up and sweat it out in the Hot Box!  Join the Kilo Yoga Group on Facebook to keep up on the latest days and times!!  $5 drop-ins at Yoga!  Come join the fun!!

TUESDAY CROSSFIT CLASSES

RX6 Rounds for Time of 1 Deadlift starting @ 85% working to max, 5 Bench Press at 85%, 5 Weighted Pull ups, 5 Barbell Split Jumps (each leg-max effort)

Gold6 Rounds for Time of 1 Deadlift starting @ 85% working to max, 5 Bench Press at 85%, 5 Weighted Pull ups, 5 Barbell Split Jumps (each leg-max effort)

Silver:  6 Rounds for Time of 5 Deadlift, 5 Bench Press at 85%, 5 Pull ups, 5 Barbell Split Jump (each leg-max effort)

Endurance3 Rounds for Time of 50 Burpees, 500m row, 50 RDL (40/60).

Men’s S&C:   6 Rounds for Time of 1 Deadlift starting @ 85% working to max, 5 Bench Press at 85%, 5 Weighted Pull ups, 5 Barbell Split Jumps (each leg-max effort)

Women’s S&C:   6 Rounds for Time of 1 Deadlift starting @ 85% working to max, 5 Bench Press at 85%, 5 Weighted Pull ups, 5 Barbell Split Jumps (each leg-max effort)

Competitor:  Google sheet