Archive for the ‘WOD’ Category

October 20, 2014

Posted on October 19th, 2014 by thegymcf

10683477_862474560443140_6411465845476341723_oDon’t count the days; make the days count — Muhammad Ali

#kilostrong  #kilotrained

Social Media Challenge: #kilostrong–anything lifting or getting stronger.  Start hashtagging!!!

The Field of Teams Competition at CrossFit Kilo is right around the corner! Please donate your time to help!  Click here to sign up!!

Hand Stand Push Up Challenge for October is posted on the Board!  Join us in knocking out 500 Strict HSPUs this month!!

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 Shantelle for more information and set up 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:  Clean and Jerk 5×1@ 9 RPE. Then, for time run  1 mile, 10 Hang Power Clean and Jerks (65/100), Run 800, 10 Hang Power Clean and Jerks, Run 400, 10 Hang Power Clean and Jerks. 20min cap. Refer to 4/21/2014

Gold:  Clean and Jerk 5×3@ 9 RPE. Then, for time run 1 mile, 10 Hang Power Clean and Jerks (50/80), Run 800, 10 Hang Power Clean and Jerks, Run 400, 10 Hang Power Clean and Jerks. 20min cap. Refer to 4/21/2014

Silver: 5×3  Clean and Jerk progressions. Then, for time run 1 mile, 10 Hang Power Clean and Jerks (bar), Run 800, 10 Hang Power Clean and Jerks, Run 400, 10 Hang Power Clean and Jerks. 20min cap. Refer to 4/21/2014

Endurance: 400m lunges

Men’s S&C:  Gold

Women’s S&C: Gold

Competitor:  Google Doc

October 19, 2014

Posted on October 18th, 2014 by thegymcf

1888548_870415732982356_3155144584794659046_nLive daringly, boldly, fearlessly. Taste the relish to be found in competition – in having put forth the best within you.

#kilotrained

Hot Yoga Tonight 5pm!  Sign Up!

Social Media Challenge: #weekendwarrior–all those other sports we play on the weekends.

Don’t miss Barbells For Boobs Fundraiser this Saturday at the Gym!  7am start! Click on the Events page for more info!

November 1, Kilo Annual Halloween Party!!  Click on the Events page for more info!

The Field of Teams Competition at CrossFit Kilo is right around the corner! Please donate your time to help!  Click here to sign up!!

Hand Stand Push Up Challenge for October is posted on the Board!  Join us in knocking out 500 HSPUs this month!!

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 Shantelle for more information and set up an appointment!

October 18, 2014

Posted on October 18th, 2014 by thegymcf

10590471_10100838750334783_7941661105935734261_nSet Goals Beyond Your Reach

And Fight To Achieve Them

#kilotrained

Social Media Challenge: #doyouevenwodbro–random pictures meant to be fun…chit chatting, foam rolling, etc  Start hashtagging!!!

Don’t miss Barbells For Boobs Fundraiser this Saturday at the Gym!  7am start! Click on the Events page for more info!

November 1, Kilo Annual Halloween Party!!  Click on the Events page for more info!

The Field of Teams Competition at CrossFit Kilo is right around the corner! Please donate your time to help!  Click here to sign up!!

Hand Stand Push Up Challenge for October is posted on the Board!  Join us in knocking out 500 HSPUs this month!!

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 Shantelle for more information and set up 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:  Grace

Gold: Grace

Silver: Grace

Competitor:  Google Doc

October 17, 2014

Posted on October 16th, 2014 by thegymcf

1972349_10204709401312911_198227836694272554_n

There comes a point in your life when you realize who really matters,

who never did, and who always will.

#kilobuddy

Social Media Challenge: #kilobuddy–we all have friends here..  Start hashtagging!!!

Don’t miss Barbells For Boobs Fundraiser this Saturday at the Gym!  7am start! Click on the Events page for more info!

November 1, Kilo Annual Halloween Party!!  Click on the Events page for more info!

The Field of Teams Competition at CrossFit Kilo is right around the corner! Please donate your time to help!  Click here to sign up!!

Hand Stand Push Up Challenge for October is posted on the Board!  Join us in knocking out 500 HSPUs this month!!

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 Shantelle for more information and set up 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 Jerk then 4×3 Overhead Press @ 9 RPE. Run 400m, row 500m, 100 Double-Unders, run 400m, row 500m , 100 Double Unders for time. 10min cap

Gold: 4×3 Jerk then 4×3 Overhead Press @ 9 RPE. Run 400m, row 500m, 100 Double Unders, run 400m, row 500m , 100 Double Unders for time.

Silver: 4×3 Jerk then 4×5 Overhead Press. Run 400m, row 500m, 100 Double Unders, run 400m, row 500m , 100 Double Unders for time.

Endurance: Bounds 3×20, pro agilityx4, t-test x4, short shuttle x4.

Men’s S&C:  Gold

Women’s S&C:  Gold

Competitor:  Google Doc

 

October 16, 2014

Posted on October 15th, 2014 by thegymcf

 shantelle pic

TBT at The Gym CrossFit Kilo!

This is one of our Kilo Coaches

(These TBT pictures will include coaches from Waterloo and Waverly Kilo Trained Gyms as well)

Guess Who It Is!!

#kilotrained

Social Media Challenge: #gymnasty. Enough said.  Start hashtagging!!!

Don’t miss Barbells For Boobs Fundraiser this Saturday at the Gym!  7am start! Click on the Events page for more info!

The Field of Teams Competition at CrossFit Kilo is right around the corner! Please donate your time to help!  Click here to sign up!!

Hand Stand Push Up Challenge for October is posted on the Board!  Join us in knocking out 500 HSPUs this month!!

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 Shantelle for more information and set up 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:  4×3 Back Squat @9 RPE. Then, for time 15 Thrusters (30/40), 3 Rope Climbs, 12 Thrusters, 2 Rope Climbs, 9 Thrusters, 1 Rope Climbs. refer to Dec. 17, 2013.

Competitor:  Google Doc

October 15, 2014

Posted on October 14th, 2014 by thegymcf

10703775_10152745273059153_1992042097826210138_n“Life’s Battles Don’t Always Go To The Stronger Or Faster Man.

Sooner Or Later The Man Who Wins Is The Man Who Thinks He Can.” ~ Vince Lombardi

#kilotrained  #kilocoach

Legless Rope Climbs

Social Media Challenge: #kilocoach–with a coach or can be totally just creeping on them.  Start hashtagging!!!

The Field of Teams Competition at CrossFit Kilo is right around the corner! Please donate your time to help!  Click here to sign up!!

Hand Stand Push Up Challenge for October is posted on the Board!  Join us in knocking out 500 Strict HSPUs this month!!

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 Shantelle for more information and set up an appointment!

WEDNESDAY HOT BOX CLASSES

Mobility & Elements (ME): No Class Today!  Sign up!  Save your joints and reach your genetic potential!

Hot Yoga: 9:30am Class today!  Sign up and sweat it out in the Hot Box!

WEDNESDAY CROSSFIT CLASSES

RX:  4×3 Back Squats @9 RPE. Then for time 15 Thrusters (30/40), 3 Legless Rope Climbs. 12 Thrusters, 2 Legless Rope Climbs, 9 Thrusters, 1 Legless Rope Climb 15′ 10min Cap. refer to Dec. 17, 2013.

Gold: 4×3 Back Squat @9 RPE. Then, for time 15 Thrusters (30/40), 3 Rope Climbs, 12 Thrusters, 2 Rope Climbs, 9 Thrusters, 1 Rope Climbs. refer to Dec. 17, 2013.

Silver: 4×5 Back Squat Then, for time 15 Thrusters (20/30), 15 Pullups, 12 Thrusters, 12 Pullups,, 9 Thrusters, 9 Pull Ups refer to Dec. 17, 2013.

Endurance: 1.5mile run

Men’s S&C:  Gold

Women’s S&C: Gold

Competitor:  Google Doc

October 14, 2014

Posted on October 13th, 2014 by thegymcf

IMG_2472Fierce But Flexible

#kilotrained

Social Media Challenge: #letsgetflexible–working on mobility or into better positioning.Start hashtagging!!!

The Field of Teams Competition at CrossFit Kilo is right around the corner! Please donate your time to help!  Click here to sign up!!

Hand Stand Push Up Challenge for October is posted on the Board!  Join us in knocking out 500 Strict HSPUs this month!!

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 Shantelle for more information and set up an appointment!

MONDAY 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!

MONDAY CROSSFIT CLASSES

RX: Every Minute on The Minute for 4 min. 2 Snatches @ 9 RPE. then, 4min Every Minute on The Minute of 2 Hang Power Snatches @ 9 RPE. Then, 7 rounds for time of 3 Muscle Ups, 6 Handstand Push Ups, 9 Toes To Bar. 12min cap. Refer to May13, 2013

Gold: Every Minute on The Minute for 4 min. 3 Snatches @ 9 RPE. then, 4min Every Minute on The Minute of 3 Hang Power Snatches @ 9 RPE.Then, 7 rounds for time of 3 Chest To Bar Pull Ups, 6 Handstand Push Ups, 9 Toes To Bar. 12min cap Refer to May13, 2013

Silver: 8×3 Snatch Progressions. Then, 7 rounds for time of 3 Pull Ups, 6 Push Ups, 9 Knees To Elbows.. 12min cap to May13, 2013

Endurance: 3x1000m Row (1:1)

Men’s S&C:  Gold

Women’s S&C: Gold

Competitor:  Google Doc

October 13, 2014

Posted on October 12th, 2014 by thegymcf

10703691_2339894574948_3394456156136067726_nSuccess Doesn’t Happen Overnight

Trust The Process

#kilotrained

Social Media Challenge: #kilostrong–anything lifting or getting stronger.  Start hashtagging!!!

The Field of Teams Competition at CrossFit Kilo is right around the corner! Please donate your time to help!  Click here to sign up!!

Hand Stand Push Up Challenge for October is posted on the Board!  Join us in knocking out 500 Strict HSPUs this month!!

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 Shantelle for more information and set up 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: Every Minute On The Minute for 4 min 2 Clean @9 RPE, then 4min Every Minute On The Minute of 2 Hang Power Cleans @ 9 RPE. Then, 10 rounds for time of 5 Deadlift. (70/100), 10 Chest To Bar Pull Ups, and 20 Walking Lunges. Time cap 12min cap. Refer to June 2, 2014

Gold: Every Minute On The Minute for 4 min 4 Clean @9 RPE, then 4min Every Minute On The Minute of 4 Hang Power Cleans @ 9 RPE. Then, 10 rounds for time of 5 Deadlift (60/80), 10 Pull Ups, and 20 Walking Lunges. Time cap 12min cap.

Silver: 8×3 clean progressions. Then, 10 rounds for time of 5 Deadlift (30/40), 10 Jumping Pull Ups, and 20 Walking Lunges. Time cap 12min cap.

Endurance: 50 Double unders and pro- Agility x6

Men’s S&C:  Gold

Women’s S&C: Gold

Competitor:  Google Doc

October 12, 2014

Posted on October 11th, 2014 by thegymcf

10696196_849716215334_5442809344688409122_nBe Kind To Yourself

You Only Have One Of You

Hot Yoga at 5pm

#weekendwarrior  #kilotrained

Social Media Challenge: #weekendwarrior–all those other sports we play on the weekends.

The Field of Teams Competition at CrossFit Kilo is right around the corner! Please donate your time to help!  Click here to sign up!!

Hand Stand Push Up Challenge for October is posted on the Board!  Join us in knocking out 500 Strict HSPUs this month!!

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 Shantelle for more information and set up an appointment!

 

October 11, 2014

Posted on October 10th, 2014 by thegymcf

IMG_2565While One Person Hesitates Because He Feels Inferior

The Other Is Busy Making Mistakes And Becoming Superior

#kilotrained

Social Media Challenge: #doyouevenwodbro–random pictures meant to be fun…chit chatting, foam rolling, etc

The Field of Teams Competition at CrossFit Kilo is right around the corner! Please donate your time to help!  Click here to sign up!!

Hand Stand Push Up Challenge for September is posted on the Board!  Join us in knocking out 500 HSPUs this month!!

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 Shantelle for more information and set up 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:  5  Overhead Press + 3 Push Press @ 8RPE. Then, 25 Bar Muscle Ups, 50  Over Box Jumps (24/30), 100 Hang Power Cleans (35/50). 30min cap

Gold: 5  Overhead Press + 3 Push Press @ 8RPE. Then, 25 Chest To Bar Pull Ups, 50 Over Box Jumps (20/24), 100 Hang Power Cleans (30/40)

Silver: 5  Overhead Press + 3 Push Press. Then, 25 Pull Ups, 50 Over Box Jumps (20), 50 Hang Power Cleans (Bar)

Competitor:  Google Doc