March 30, 2015

Posted on March 29th, 2015 by thegymcf

10330512_564079183694780_7398584813890304271_nAcceptance of one’s self is the first step to real beauty

#kilotrained

Announcements:

March Challenge:  Lift a total of 65,000#/ 100,000# this month!

Social Media Challenge: #kilostrong

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): 5pm Class Today!  Sign up!  Save your joints and reach your genetic potential!

Hot Yoga: 7pm Class Today!  Sign up and sweat it out in the Hot Box!

MONDAY CROSSFIT CLASSES

RX: Every Minute on The Minute for 9 min 1  Back Squat @ 10 RPE. Then, 15min. As Many Reps As Possible with a team of 3 while one rope climbs 19′, 1 will do Double Unders, and the other will rest. You will rest once you have completed the rope climb. Score is number of Ropes your team completed.

Gold: Every Minute on The Minute for 9 min 3 Back Squat @ 10 RPE. Then, As Many Reps As Possible with a team of 3 while one rope climbs 15′, one will do Double Unders, and the other will rest. you will rest once you have completed the rope climb. Score is number of Ropes your team completed.

Silver: Every Minute on The Minute for 9 min 1 Back Squat @ 10 RPE. Then, As Many Reps As Possible with a team of 3 while one rope climbs 15′ or 7 Pull ups, one will do Single Unders, and the other will rest. you will rest once you have completed the rope climb. Score is number of Ropes, every 7 pull ups is one climb, your team completed.

Endurance: 6x100m sprints

Men’s S&C:  Gold

Women’s S&C: Gold

Competitor:  Google Spreadsheet

March 28, 2015

Posted on March 27th, 2015 by thegymcf

photoTake care of your body

It’s the only place you have to live in

#kilotrained

Announcements:

March Challenge:  Lift a total of 65,000#/ 100,000# this month!

Social Media Challenge: #doyouevenwodbro

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

SATURDAY CROSSFIT CLASSES

RX: 1 Front Squat @ 10 RPE for 9min Every Minute on The Minute. Then, 3 rounds for time: 500 m row, 5 Cleans  (50k/70k), 10 Wall Balls (14/20#), 15 Box Jumps (20/24″)

Gold: 2 Front Squat @ 10 RPE for 9min Every Minute on The Minute. Then, 3 rounds for time: 500 m row, 5 Cleans (30k/50k), 10 Wall Balls (14/20#), 15 Box Jumps(20/24″)

Silver: 3 Front Squat for 9min Every Minute on The Minute. Then, 3 rounds for time: 500 m row, 5 Cleans (bar), 10 Wall Balls (10/15#), 15 Box Jumps (20/24″)

Competitor:  Google doc

March 27, 2015

Posted on March 26th, 2015 by thegymcf

11084294_10206542030018306_2610165488658826023_n-1Kilo’s One and Only 9am class!
#kilotrained

Announcements:

March Challenge:  Lift a total of 65,000#/ 100,000# this month!

Social Media Challenge: #kilobuddy

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 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: CrossFit Games Open Wod 15.5

Gold:  CrossFit Games Open Wod 15.5

Silver:  CrossFit Games Open Wod 15.5

Endurance: CrossFit Games Open Wod 15.5

Men’s S&C:  CrossFit Games Open Wod 15.5

Women’s S&C: CrossFit Games Open Wod 15.5

Competitor:  Google Doc

March 26, 2015

Posted on March 25th, 2015 by thegymcf

 sonia-aowTBT!!  Who is this beast?

Also Name The Year and Location?

#kilotrained

March Challenge:  Lift a total of 65,000#/ 100,000# this month!

Social Media 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 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 9am Class Today!  Sign up and sweat it out in the Hot Box!

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: 2 Power Clean and Jerk @ 10 RPE 7min Every Minute on The Minute. Then, 20min As Many Reps as Possible of 10 assisted pistols, 30 Kettlebell Swings 35/55, 30  Butterfly Sit Ups, 10 Hand Release Push Ups.

Competitor:  Google Doc

March 25, 2015

Posted on March 24th, 2015 by thegymcf

 10426263_898515461254_8011745508714675512_nCaption it

#girltalk

#kilotrained

March Challenge:  Lift a total of 65,000#/ 100,000# this month!

Social Media Challenge: #kilocoach

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: 1 Power Clean and Jerk @ 10 RPE 7min EMOM. Then, 20min AMRAP of 10 alt pistols, 30 KB Swings 35/55, 30 Butterfly Sit Ups, 10 Hand Release Push Ups.

Gold: 2 Power Clean and Jerk @ 10 RPE 7min EMOM. Then, 20min AMRAP of 10 Assited pistols, 30 KB Swings 35/55, 30 Butterfly Sit Ups, 10 Hand Release Push Ups.

Silver: 3 Power Clean and Jerk @ 10 RPE 7min EMOM. Then, 20min AMRAP of 10 alt pistols, 30 KB Swings 25, 30 Butterfly Sit Ups, 10 Hand Release Push Ups.

Endurance: Sled Pushes 6 x20 150/170

Men’s S&C:  Gold

Women’s S&C: Yoga

Competitor:  Google Doc

March 24, 2015

Posted on March 23rd, 2015 by thegymcf

10917063_553405138095518_1767836306837617299_nSo Often We Become So Focused On The Finish Line

That We Fail To Enjoy The Journey

#kilotrained

#kilotrained

March Challenge:  Lift a total of 65,000#/ 100,000# this month!

Social Media Challenge: #kilostrong

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: 4min Every Minute on The Minute of 1 Back Squat @ 10 RPE. This is a 3 part WOD. Part 1: For time Complete 10 rounds for time of 10 Air Squats and 3 Muscle ups. Part 2: For time Complete 10 rounds of 5  Sumo Deadlift High Pulls (40/60) and 5 Push Press (40/60). Part 3: 10 rounds for time of 20 Double Unders and 100m run. Time Cap for entire WOD is 30min. You will have 3 scores.

Gold: 4min Every Minute on The Minute of 3 Back Squat @ 10 RPE. This is a 3 part WOD. Part 1: For time Complete 10 rounds for time of 10 Air Squats and 3 Chest To Bar Pull Ups. Part 2: For time Complete 10 rounds of 5  Sumo Deadlift High Pulls (35/50) and Push Press (35/50). Part 3: 10 rounds for time of 10 Double Unders and 100m run. Time Cap for entire WOD is 30min. You will have 3 scores.

Silver: 4min Every Minute on The Minute of 3 Back Squat. This is a 3 part WOD. Part 1: For time Complete 10 rounds for time of 10 Air Squats and 3 Pull Ups. Part 2: For time Complete 10 rounds of 5 Sumo Deadlift High Pulls (Bar) and Push Press (Bar). Part 3: 10 rounds for time of 20 Single Unders and 100m run. Time Cap for entire WOD is 30min. You will have 3 scores.

Endurance: 10 Ropes for time

Men’s S&C:  Gold

Women’s S&C: Gold

Competitor:  Google Doc

March 23, 2015

Posted on March 22nd, 2015 by thegymcf

10996996_564209913681707_9209520153239889468_nMastering Others Is Strength

Mastering Yourself Is Pure Power

#kilotrained

March Challenge:  Lift a total of 65,000#/ 100,000# this month!

Social Media Challenge: #kilostrong

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: 7pm Class today!  Sign up and sweat it out in the Hot Box!

MONDAY CROSSFIT CLASSES

RX: 1 Snatch 7 Every Minute on The Minute @ 10 RPE. Then, “Isabelle” 30 Snatches (43/62)(any style) for time. Time cap 6min. Refer to 9/30/2014. Then at the 6min time complete a max effort 500m. Row.

Gold: 2 Snatch 7 Every Minute on The Minute@ 10 RPE. Then, “Isabelle” 30 Snatches (30/40)(any style) for time. Time cap 6min. Refer to 9/30/2014. Then at the 6min time complete a max effort 500m. Row.

Silver: 3 Power Snatch 7 Every Minute on The Minute. Then, “Isabelle” 30 Snatches (Bar)(any style) for time. Time cap 6min. Refer to 9/30/2014. Then at the 6min time complete a max effort 500m. Row.

Endurance: 4x400m Sprints

Men’s S&C:  Gold

Women’s S&C: Gold

Competitor:  Google Doc

March 22, 2015

Posted on March 21st, 2015 by thegymcf

photoA new Kilo baby has arrived!!!

 Nolan John Duvall

Born Friday March 20, 7:11am 6# 19in

Mama and baby are doing great!

Congratulations Kyle and Kim Duvall…He is a cutie pie!

#kilotrained

Hot Yoga 5pm!

Announcements:

March Challenge:  Lift a total of 65,000#/ 100,000# this month!

Social Media Challenge: #weekendwarrior

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!!

March 21, 2015

Posted on March 20th, 2015 by thegymcf

10929988_564204597015572_8014770938426297336_nGreat Leaders Inspire Greatness In Others

#kilotrained

Announcements:

March Challenge:  Lift a total of 65,000#/ 100,000# this month!

Social Media Challenge: #doyouevenwodbro

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: Run 5 k, then 5min Every Minute on The Minute 3 Overhead Squat @ 8RPE

Gold: Run 5 k, then 5min Every Minute on The Minute 5 Overhead Squat @ 8RPE

Silver: Run 3 k, then 5min Every Minute on The Minute 5 Overhead Squat @ 8RPE

Competitor:  Google Doc

March 20, 2015

Posted on March 19th, 2015 by thegymcf

photoStrength Doesn’t Come From What You Can Do

It Comes From Overcoming Things You Once Thought You Couldn’t Do

#kilotrained

March Challenge:  Lift a total of 65,000#/ 100,000# this month!

Social Media Challenge: #kilobuddy

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:  CrossFit Open Games Wod 15.4

Gold: CrossFit Open Games Wod 15.4

Silver: CrossFit Open Games Wod 15.4

Endurance: CrossFit Open Games Wod 15.4

Men’s S&C:  CrossFit Open Games Wod 15.4

Women’s S&C: CrossFit Open Games Wod 15.4

Competitor:  Google Doc