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!

July 25, 2015

Posted on July 24th, 2015 by thegymcf

11708025_618213524948012_5861403013849456862_oIceman’s 1st World Games Appearance

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!!

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:  Murph:  For time, with a 20 / 14-lb. body armor:
1-mile run
100 pull-ups
200 push-ups
300 squats
1-mile run

Gold:   Murph: For time:
1-mile run
100 pull-ups
200 push-ups
300 squats
1-mile run

Silver:  SMurph:  For time:
800m run
50 pull-ups
100 push-ups
150 squats
800m run

Competitor:  Google sheet

July 24, 2015

Posted on July 23rd, 2015 by thegymcf

11742816_617692495000115_1796579711607908643_n2015 Team Kilo Crushed the 6 mile Relay

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!!

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: Master’s wod SQT:  3 rounds for time of: 10 Snatch (30/42k) 200-meter sprint (4 x 50 m).  8 minute rest then, Master’s wod Double Hanger:  3 rounds for time of: 100 Double Unders, 7 Hang Power Clean and Jerk (50/80k)

Gold:   Master’s wod SQT:  3 rounds for time of: 10 Snatch (30/42k) 200-meter sprint (4 x 50 m).  8 minute rest then, Master’s wod Double Hanger:  3 rounds for time of: 75 Double Unders, 7 Hang Power Clean and Jerk (35/50)

Silver:  Master’s wod SQT:  3 rounds for time of: 10 Snatch (bar) 200-meter sprint (4 x 50 m).  8 minute rest then, Master’s wod Double Hanger:  3 rounds for time of: 100 Single Unders, 7 Hang Power Clean and Jerk (20/35)

Men’s S&C: Gold

Women’s S&C: Gold

On-Ramp Classes:  No Classes Today

Competitor:  Google sheet

July 23, 2015

Posted on July 22nd, 2015 by thegymcf

CKhaj1kWwAE2qds

2015 Team Kilo

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!!

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!

WEDNESDAY 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: 

Competitor:  Google sheet

July 22, 2015

Posted on July 21st, 2015 by thegymcf

11204457_10152963995972452_1234343787169086495_nCongratulations Juan! 

Awesome Half Ironman Finish in 1:11:17!!

#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!

WEDNESDAY CROSSFIT CLASSES

RXThe Sandwich

For time:

80-calorie row

40 shoulder-to-overheads (50 /70k)

80 deadlifts (50 /70k)

Gold:

80-calorie row

40 shoulder-to-overheads (35 / 55k)

80 deadlifts (35 / 55k)

Silver:

80-calorie row

40 shoulder-to-overheads (20 / 35k)

80 deadlifts (20 / 35k)

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

July 21, 2015

Posted on July 20th, 2015 by thegymcf

73433_361495607286473_1334696406_nThrowback to 2013 Kilo Team at The CrossFit World Games

2015 World Games are this week beginning Wednesday!! 

Lets Go Kilo!! 

#kilotrained

The link to the 2015 World Games workouts and schedule

If you ordered a World Games Kilo shirt or tank, they are in!  They are labeled with your name on the table by the desk.  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!!

TUESDAY 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!

TUESDAY CROSSFIT CLASSES

RX: 2015 Masters Games WOD Long Chipper

For time:

1,000-meter run

25  sandbag (70/100#) ground-to-shoulders or barbell use (35/50k)

25 box jump-overs (20 / 24 inch)

25 chest-to-bar pull-ups

50 wall-ball shots (14 / 20 lb.)

25 chest-to-bar pull-ups

25 box jump-overs (20 / 24 inch)

25 sandbag (70/100#) ground-to-shoulders or barbell use (35/50k)

Gold:   Long Chipper modified as needed

Silver:  Long Chipper modified as needed

Men’s S&C: Gold

Women’s S&C: Gold

On-Ramp Classes:  No Classes Today

Competitor:  Google sheet

July 20, 2015

Posted on July 19th, 2015 by thegymcf

 IMG_3819Welcome another Kilo Baby!

Meet Margot Rose Squires, daughter of member Ben Squires

8#8oz Born July 6th 2015!

#kilotrained

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!!

MONDAY CROSSFIT CLASSES

RX: Synchros

For time, each pair will complete a couplet of:
Partner deadlifts
Synchronized bar muscle-ups

Synchros 21: MF pair 1 completes 21 reps
Synchros 14-7: MF pair 2 completes 14-7 reps
Synchros 8-7-6: MF pair 3 completes 8-7-6 reps

Gold:  Synchros:  Modify as needed

Silver: Synchros:  Modify as needed

Men’s S&C: Gold

Women’s S&C: Gold

On-Ramp Classes:  6 min 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

July 19, 2015

Posted on July 19th, 2015 by thegymcf

blog

2011 World CrossFit Games

Armand McCormick

#kilotrained

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!!