Archive for the ‘WOD’ Category

February 27, 2015

Posted on February 26th, 2015 by thegymcf

IMG_3101 Start Them Young and They Will Develop Positive, Healthy Habits

#kilotrained

Seminar with Armand McCormick  “Shut Up and Suck It Up” was a success!!! 

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

February Challenge:  500 Strict Pull Ups

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

FRIDAY CROSSFIT CLASSES

RX: 1 Overhead Press Every Other Minute on The Minute for 9 rounds @ 10 RPE, Superset Front squat (hold 90 degrees) for 10 sec with Overhead Press weight. Then, Open WOD 15.1

Gold: 3 Overhead Press Every Other Minute on The Minute for 9 rounds @ 10 RPE, Superset Front squat (hold 90 degrees) for 10 sec with Overhead Press weight. Then, Open WOD 15.1

Silver: 5 Overhead Press Every Other Minute on The Minute for 9 rounds @ 10 RPE, Superset Front squat (hold 90degrees) for 10 sec with Overhead Press weight. Then, Open WOD 15.1

Endurance: 5 rounds of 10 GHD sit ups and 10 good mornings.

Men’s S&C:  Gold

Women’s S&C: Gold

Competitor:  Google Doc

February 25, 2015

Posted on February 25th, 2015 by thegymcf

421345_342761892493178_947740207_nTBT at The Gym!!

How Many Kilo Peeps Can You Name, location, and date??

#kilotrained

Seminar with Armand McCormick Tonight/Thursday at 6pm!!!  “Shut Up and Suck It Up” Sign Up here

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

February Challenge:  500 Strict Pull Ups

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: Only 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:1 Snatch Every Other Minute on The Minute for 9 rounds @ 10 RPE. Then, 8min As Many Reps As Possible 2 Muscle up Progressions, 4 Handstand Push Ups., 6  Power Snatch (40/60) . refer to 9/3/2014

Competitor:  Google Doc

February 24, 2015

Posted on February 24th, 2015 by thegymcf

photoCoach Luke

#kilocoach

Seminar with Armand McCormick this Thursday at 6pm!!!  “Shut Up and Suck It Up” Sign Up here!!

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

February Challenge:  500 Strict Pull Ups

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: No Class today!  Sign up and sweat it out in the Hot Box!

WEDNESDAY CROSSFIT CLASSES

RX: 1 Snatch Every Other Minute on The Minute for 9 rounds @ 10 RPE. Then, 8min As Many Reps As Possible 2 L-Muscle ups, 4 Handstand Push Ups., 6  Power Snatch (50/80) . refer to 9/3/2014

Gold: 2 Snatch Every Other Minute on The Minute for 9 rounds @ 10 RPE. Then, 8min As Many Reps As Possible 2 Muscle up Progressions, 4 Handstand Push Ups., 6 Power Snatch (40/60).. refer to 9/3/2014

Silver: 5 Power Snatch Every Other Minute on The Minute for 9 rounds. Then, 8min As Many Reps As Possible 2 L-Pull ups, 4 Push Ups, 6 Power Snatch (20/30). refer to 9/3/2014

Endurance: 10min amrap lunges

Men’s S&C:  Gold

Women’s S&C: Rest

Competitor:  Google Doc

February 24, 2015

Posted on February 23rd, 2015 by thegymcf

IMG_3055The indispensable first step to getting the things you want out of life is this:

decide what you want, and then go for it ~Ben Stein
#kilotrained

Seminar with Armand McCormick this Thursday at 6pm!!!  “Shut Up and Suck It Up” Sign Up here!!

Social Media Challenge: #kilostrong

February Challenge:  500 Strict Pull Ups

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: 1 Back Squat Every Other Minute on The Minute for 9 rounds @ 10 RPE. 1min @ each station for total reps. Alternating PistolsSumo Deadlift High Pulls (30/40), Hand Release Push Ups, Pull Ups, Ring Dips,

Gold: 3 Back Squat Every Other Minute on The Minute for 9 rounds @ 10 RPE. 1min @ each station for total reps. assisted Alternating Pistols,  Sumo Deadlift High Pulls (30/40), Hand Release Push Ups, Pull ups, Bar Dips

Silver: 5 Back Squat Every Other Minute on The Minute for 9 rounds. 1min @ each station for total reps. Air squats,  Sumo Deadlift High Pulls (bar), incline hand Release Push ups, jumping Pull ups, box Dips.

Endurance: 5 rounds of 500m row Sprints

Men’s S&C:  Gold

Women’s S&C: Gold

Competitor:  Google Doc

February 23, 2015

Posted on February 22nd, 2015 by thegymcf

photo 3PR What You Choose To Work Towards!!

#itsallaboutthebeard 

#kilotrained

Seminar with Armand McCormick this Thursday at 6pm!!!  “Shut Up and Suck It Up” Sign Up here!!

Kilo Solo competition was a success!  Congrats to all of the competitors!

Social Media Challenge: #kilostrong

February Challenge:  500 Strict Pull Ups

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 Clean and Jerk Every Other Minute on The Minute for 9 rounds @ 10 RPE.  superset 10 sec handstand hold. Then, 21 Toes To Bar, 100m run, 15 Toes To Bar, 100m run, 9 Toes To Bar 100m run. Time cap 7min refer to November 15th, 2013.

Gold: 2 Clean and Jerk Every Other Minute on The Minute for 9 rounds @ 10 RPE, superset 10 sec handstand hold. Then, 21 Toes To Bar, 100m run, 15 Toes To Bar, 100m run, 9 Toes To Bar 100m run. Time cap 7min refer to November 15th, 2013.

Silver: 5 Power Clean and Jerk Every Other Minute on The Minute for 9 rounds. Then, 21 leg raises, 100m run, 15 leg raises, 100m run, 9 leg raises 100m run. Time cap 7min refer to November 15th, 2013.

Endurance: 5×40 yd sprint, Pro agility x5, 10 max height box jumps, 50 burpees for time.

Men’s S&C:  Gold

Women’s S&C: Gold

Competitor:  Google Doc

February 22, 2015

Posted on February 22nd, 2015 by thegymcf

11018778_10204441294684999_8066062468992352459_n#weekendwarriors

Yoga at 5pm!  Sign Up!

Kilo Solo competition was a success!  Congrats to all of the competitors!

Social Media Challenge: #weekendwarriors

February Challenge:  500 Strict Pull Ups

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!!

February 21, 2015

Posted on February 20th, 2015 by thegymcf

 1910500_527416954027670_8937450656947588196_n Your Legs Will Carry You As Far As Your Mind Allows

#kilotrained

Bring a Friend Week ALL week at The Gym!! 

7am class is the only class offered today due to our competition!

Kilo Solo competition on Saturday!  Start time 10am!

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

February Challenge:  500 Strict Pull Ups

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: Stephan 30-25-20-15-10-5 Anchored Sit Ups, Good Mornings (barbell),  Knees To Elbows, Stiff Leg Deads (40). 20 min cap

Gold: Stephan 30-25-20-15-10-5 Anchored Sit Ups, Good Mornings (barbell), Knees to Elbow, Stiff Leg Deads (40)

Silver: Stephan 20-15-10-5 Anchored Sit Ups, Good Mornings (barbell), Knees to Elbow, Stiff Leg Deads (40)

Endurance:

Competitor:  Google Doc

February 20, 2015

Posted on February 20th, 2015 by thegymcf

IMG_3168Climb As High As You Can Dream!

#kilotrained

Bring a Friend Week ALL week at The Gym!! 

7am class is the only class offered this Saturday due to our competition!

Kilo Solo competition on Saturday!  Start time 10am!

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

February Challenge:  500 Strict Pull Ups

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: 3 Rounds For Time of 1500m Row, 10 Ring Muscle ups, 100 Air Squats 30 min cap

Gold: 3 Rounds For Time of 1500m Row, 10 Chest To Bar Pull Ups, 75 Air Squats. 30 min cap

Silver: 3 Rounds For Time of 1500m Row, 10 Pull Ups,, 50 Air Squats. 30 min cap

Endurance: 100 split jumps to 12″ target for time.

Men’s S&C:  Gold

Women’s S&C: Gold

Competitor:  Google Doc

February 19, 2015

Posted on February 18th, 2015 by thegymcf

slide1TBT at The Gym!!

How Many Kilo Peeps Can You Name

What Year and What Location Was it Taken?

#kilotrained

Bring a Friend Week ALL week at The Gym!! 

7am class is the only class offered this Saturday due to our competition!

Kilo Solo competition on Saturday!  Start time 9am!

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

February Challenge:  500 Strict Pull Ups

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 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: With a partner do 20 alternating rounds not for time of 20 yd (shuttle style) pinch grip Farmers Carry (10/15), 5 Wall Walks, 30 Double Unders.
Competitor:  Google Doc

February 18, 2015

Posted on February 17th, 2015 by thegymcf

IMG_3076#famouskilocoach

 #kilotrained

Bring a Friend Week ALL week at The Gym!! 

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

February Challenge:  500 Strict Pull Ups

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: 9:15 am Class today!  Sign up and sweat it out in the Hot Box!

WEDNESDAY CROSSFIT CLASSES

RX: With a partner do 20 alternating rounds not for time of 20 yd (shuttle style) pinch grip  Farmers Carry (15/20), 5 Wall Walks, 50 Double Unders.

Gold: With a partner do 20 alternating rounds not for time of 20 yd (shuttle style) pinch grip Farmer Carry (10/15), 5 Wall Walks, 30 Double Unders.

Silver: With a partner do 20 alternating rounds not for time of 20 yd (shuttle style) pinch grip Farmer Carry (5/10), 5 Wall Walks, 50 Single Unders .

Endurance: pro agility x3, 40yd sprint x3, depth jumps x12, max height broad x6

Men’s S&C:  Gold

Women’s S&C: Yoga

Competitor:  Google Doc