June 30, 2015

Posted on June 29th, 2015 by thegymcf

11707924_609869269115771_2737640536818779129_oTEAM

Together Everyone Achieves More

#kilotrained

Missing Regional Shirts!!!  Click on this link and fill out your name and shirt/tank you are missing. 

2015 Kilo World Games Shirts!! “Stop Kilo”  The story behind the shirts.    Order your shirt here.

No Classes Today!  Come support our Kilo Competitors!!  8am start!

June Challenge:  Muscle Ups!  Competitors: 500 double dip muscle ups; Rx: 250 Muscle Ups; Gold: 150 attempts plus 500 pull ups and ring dips; Silver: 250 pull ups and dips.

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: 4×2 Back Squats @ 9 RPE. For time complete in order 50 Pull ups, 100 Yards Bear Crawl, 50 Handstand Push Ups, 100 Double Unders, 50 Weighted (10) Anchored Situps, 100 Box Jumps, 50 Overhead Squats (30/40), 100 Lunges, 50 Sumo Deadlift High Pull (30/40), 100 Burpees. Time cap 40 min. Refer to 1/15/2013

Gold: 4×2 Back Squats @9 RPE. Then, For time complete in order 40 Pull ups, 100 Yards Bear Crawl, 40 Handstand Push Ups, 100 Double Unders, 40 Weighted (10) Anchored Situps, 100 Box Jumps, 40 Overhead Squats (30/40), 100 Lunges, 40 Sumo Deadlift High Pull (30/40), 100 Burpees. Time cap 40 min.

Silver: 4×2 Back Squats @9 RPE. Then, For time complete in order 20 Pull ups, 100 Yards Bear Crawl, 20 Inverted Pushups, 100 Single Unders, 20 Weighted (5) Anchored Situps, 100 Step Ups, 20 Overhead Squats (10), 100 Lunges, 20 Sumo Deadlift High Pull (10), 100 Burpees. Time cap 40 min.

Endurance: Every Minute on The Minute for 5min 10 Over box jumps

Men’s S&C: Gold

Women’s S&C: Gold

On-Ramp Classes: No Class today

Competitor:  Google sheet

June 29, 2015

Posted on June 28th, 2015 by thegymcf

11692704_609868689115829_2556749743352816152_n

The Struggle You Are In Today

Is Developing The Strength You Need For Tomorrow

#kilotrained

Missing Regional Shirts!!!  Click on this link and fill out your name and shirt/tank you are missing. 

2015 Kilo World Games Shirts!! “Stop Kilo”  The story behind the shirts.    Order your shirt here.

No Classes Today!  Come support our Kilo Competitors!!  8am start!

June Challenge:  Muscle Ups!  Competitors: 500 double dip muscle ups; Rx: 250 Muscle Ups; Gold: 150 attempts plus 500 pull ups and ring dips; Silver: 250 pull ups and dips.

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: Every Other Minute on The Minute for 6min. 1 Power Clean and 2 Jerk+ 2 Clean and Jerk @ 9 RPE. Then, 6 rounds For Time: 5  Hang Power Snatch (35/55k) , 10 Chest To Bar Pull Ups . Refer to Feb. 10, 2015.

Gold: Every Other Minute on The Minute for 6min. 2 Power Clean & Jerk + 2 Clean + Jerk @ 9 RPE. Then, 6 rounds For Time: 5 Hang Power Snatches (30/40k) , 10 Pull Ups. Time cap 10min. Refer to July 29th, 2011. Time cap 10min.

Silver: Every Other Minute on The Minute for 6min. 2 Power Clean & Jerk + 2 Clean + Jerk. Then, 6 rounds For Time: 5 Hang Power Snatches (15/20k) , 10 Pull Ups. Time cap 10min.

Endurance: Every Other Minute on The Minute for 5 min 20 Double Unders and 5 burpees

Men’s S&C: Gold

Women’s S&C: Gold

On-Ramp Classes: 5×5 back squat and then 5×5 front squat. Then, 1/2 Cindy: 10min As Many Rounds As Possible of 5 pull ups, 10 push ups, 15 air squats.

Competitor:  Google sheet

June 28, 2015

Posted on June 27th, 2015 by thegymcf

10155613_10102116345613778_4189309410102332413_nIt’s never too late to start living your dreams

#soniasmama

#kilotrained

Congratulations to all of the competitors who participated in the Annual Sturgis Throwdown!

Missing Regional Shirts!!!  Click on this link and fill out your name and shirt/tank you are missing. 

2015 Kilo World Games Shirts!! “Stop Kilo”  The story behind the shirts.    Order your shirt here.

No Classes Today!  Come support our Kilo Competitors!!  8am start!

June Challenge:  Muscle Ups!  Competitors: 500 double dip muscle ups; Rx: 250 Muscle Ups; Gold: 150 attempts plus 500 pull ups and ring dips; Silver: 250 pull ups and dips.

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!!

June 27, 2015

Posted on June 26th, 2015 by thegymcf

1004772_10152971617830051_733185924_nThrowback to Kilo’s first Sturgis Throwdown 2013!!

#fitnessfriendship

#kilotrained

Missing Regional Shirts!!!  Click on this link and fill out your name and shirt/tank you are missing. 

2015 Kilo World Games Shirts!! “Stop Kilo”  The story behind the shirts.    Order your shirt here.

No Classes Today!  Come support our Kilo Competitors!!  8am start!

June Challenge:  Muscle Ups!  Competitors: 500 double dip muscle ups; Rx: 250 Muscle Ups; Gold: 150 attempts plus 500 pull ups and ring dips; Silver: 250 pull ups and dips.

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!!

June 26, 2015

Posted on June 25th, 2015 by thegymcf

11206513_595560520546646_3110101779367146055_oStrive for Progress

Not for Perfection

#kilotrained

No Classes on Saturday!  Come support our Kilo Competitors at the Sturgis Throwdown!!  8am start!

June Challenge:  Muscle Ups!  Competitors: 500 double dip muscle ups; Rx: 250 Muscle Ups; Gold: 150 attempts plus 500 pull ups and ring dips; Silver: 250 pull ups and dips.

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: Every Other Minute on The Minute for 10min. do 1 Snatch on even min and 1 Hang Snatch on the Odd min. All at 8 RPE. Then, 21 Wall Ball 2 for 1’s, 15 Deadlifts (100/140), 9 Ring Muscle Ups for time. time cap 7min.

GoldEvery Other Minute on The Minute for for 10min. do 2 Snatch on even min and 2 Hang Snatch on the Odd min. All at 8 RPE, 21 Wall Ball 2 for 1’s, 15 Deadlifts (70/100), 9 Chest To Bar Pull Ups/ Ring Dips for time. Time cap 7min.

SilverEvery Other Minute on The Minute for for 10min. do 3 Snatch on even min and 3 Hang Snatch on the Odd min. 21 Wall Balls, 15 Deadlifts (30/40), 9 Pull ups for time. time cap 7min.

Endurance: 200yd bear crawl.

Men’s S&C: Gold

Women’s S&C: Gold

On-Ramp Classes No Class Today

Competitor:  Google sheet

June 25, 2015

Posted on June 24th, 2015 by thegymcf

 10604444_598646286904736_2051014505756378173_oWhen the world says, “Give up,”
Hope whispers, “Try it one more time.”

#kilotrained

No Classes on Saturday!  Come support our Kilo Competitors!!  8am start!

June Challenge:  Muscle Ups!  Competitors: 500 double dip muscle ups; Rx: 250 Muscle Ups; Gold: 150 attempts plus 500 pull ups and ring dips; Silver: 250 pull ups and dips.

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 CROSSFIT CLASSES

RX: Advanced Skills Class 5am and 5:30pm class this week.  Sign Up!

Gold:  Advanced Skills Class 5am and 5:30pm.  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: Rest

On-Ramp Classes 5×5 box squats. Then,  wod.

Competitor:  Google sheet

June 24, 2015

Posted on June 23rd, 2015 by thegymcf

photoAlways Strive To Learn More, Do More, and Be More
#kilotrained

No Classes Saturday due to the Sturgis Throwdown Competition at The Gym!  Starts at 8am!  Come out and cheer on our competitors!!

June Challenge:  Muscle Ups!  Competitors: 500 double dip muscle ups; Rx: 250 Muscle Ups; Gold: 150 attempts plus 500 pull ups and ring dips; Silver: 250 pull ups and dips.

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

RX3×3 Sumo Deadlift superset With 3 Overhead Press. Both at 8RPE. Then, complete this 3 part WOD for total time. Part 1: 3 rounds of 400m run and 25 Burpees. Part 2: 4 rounds of 50 Double Unders and 25 Handstand Push Ups. Part 3: 5 rounds of 12 Hang Power Cleans and 12 Front Rack Lunges both at (50/70). 30 min cap

Gold3×5 Sumo Deadlift superset With 5 Overhead Press. Both at 8RPE. Then, complete this 3 part WOD for total time. Part 1: 3 rounds of 400m run and 25 Burpees. Part 2: 4 rounds of 30 double unders and 15 HSPU. Part 3: 5 rounds of 12 Hang Power Cleans and 12 Front Rack Lunges both at (30/40). 30 min cap

Silver3×5 Sumo Deadlift superset With 5 Overhead Press. Then, complete this 3 part WOD for total time. Part 1: 3 rounds of 400m run and 15 Burpees. Part 2: 4 rounds of 50 Single Unders and 15 Push Ups. Part 3: 5 rounds of 12 Hang Power Cleans and 12 Front Rack Lunges both at (Bar). 30 min cap

Endurance6 x 100yd Sprints

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

Competitors:  Google Drive

June 23, 2015

Posted on June 22nd, 2015 by thegymcf

 11424464_10103573505982223_4037317371362620691_nBe Strong

#kilotrained #panthertrain

June Challenge:  Muscle Ups!  Competitors: 500 double dip muscle ups; Rx: 250 Muscle Ups; Gold: 150 attempts plus 500 pull ups and ring dips; Silver: 250 pull ups and dips.

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

RX5 x 3 Back pause squats @ 8 RPE. Super Set with 5 strict pull ups. As Many Reps As Possible for 12min. Thrusters (30/40) and Chest To Bar Pull Ups. Rep count begins at 3 and increases by 3 every round until 12 min is complete.

Gold5 x 5 Back pause squats @ 8 RPE. Super Set with 5 strict pull ups. As Many Reps As Possible for 12min. Thrusters (30/40) and Pull ups. Rep count begins at 3 and increases by 3 every round until 12 min is complete.

Silver: 5 x 3 Back pause squats. Super Set with 5 strict pull ups. As Many Reps As Possible for 12min. Thrusters (bar) and Pull ups. Rep count begins at 3 and increases by 3 every round until 12 min is complete.

Endurance100yd Broad Jumps and 100 plyo push ups.

Men’s S&C: Gold

Women’s S&C: Gold

On-Ramp Classes: No Class Today

Competitor:  Google sheet

June 22, 2015

Posted on June 21st, 2015 by thegymcf

11141225_10207511465531534_4803561230053491618_n2015 Alive and Running Team Kilo

#kilotrained

June Challenge:  Muscle Ups!  Competitors: 500 double dip muscle ups; Rx: 250 Muscle Ups; Gold: 150 attempts plus 500 pull ups and ring dips; Silver: 250 pull ups and dips.

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

RX18min. Every Other Minute on The Minute, Even min. do 1 Clean and Jerk @ 8 RPE, odd min. do 5 Muscle Ups. Then, For time row 500m, 50 push ups, 5 ropes (15′), 400m row, 40 push ups, 4 ropes, 300m row,30 push ups, 3 ropes, 200m row, 20 push ups, 2 ropes, 100m row, 10 push ups, 1 rope. 18min cap.

Gold18min. Every Other Minute on The Minute,, Even min. do 2 Clean and Jerk @ 8 RPE, odd min. do 5 Chest To Bar Pull Up and 5 Dips. Then, For time row 500m, 50 push ups, 5 ropes (15′), 400m row, 40 push ups, 4 ropes, 300m row, 30 push ups, 3 ropes, 200m row, 20 push ups, 2 ropes, 100m row, 10 push ups, 1 rope. 18min cap.

Silver18min. Every Other Minute on The Minute,, Even min. do 1 Clean and Jerk, odd min. do 5 Pull ups and 5 dips. Then, For time row 500m, 50 push ups, 5 Strict Pull ups, 400m row, 40 push ups, 4 Strict Pull ups, 300m row,30 push ups, 3 Strict Pull ups, 200m row, 20 push ups, 2 Strict Pull ups, 100m row, 10 push ups, 1 Strict Pull up. 18min cap.

Endurance50 Barbell Squats and pro- Agility x6

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

June 20, 2015

Posted on June 19th, 2015 by thegymcf

 th-1No Classes Today!

 Alive and Running 5k will be our Crossfit workout today!

You can register on site at 6:30am!

Click on the link for more information!  Alive and Running 5k

We will meet at 8:30am after the race for a Kilo picture same place as last year (behind the finish line)!

June Challenge:  Muscle Ups!  Competitors: 500 double dip muscle ups; Rx: 250 Muscle Ups; Gold: 150 attempts plus 500 pull ups and ring dips; Silver: 250 pull ups and dips.

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!!