Archive for the ‘WOD’ Category

June 27, 2016

Posted on June 24th, 2016 by thegymcf

IMG_0853And This Is How We Do It

#kilotrained

Remember to sign up your kids for the Free Kilo Kids Room if you need it!

Don’t forget to sign up for the Kilo Golf Outing!!!!  It’s always a blast!!

June Challenge:  On The Board!

Services Offered

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!

Healthy Ready-to-Cook Meals prepared by Mindy are now being offered at The Gym!  Take advantage!!  They are Zone friendly!! Found in the refrigerator section at Kilo.

SATURDAY HOT BOX CLASSES

Hot Yoga:  No Class today!  Sign up and sweat it out in the Hot Box!  Join the Kilo Yoga Group on Facebook to keep up on the latest days and times!!  $5 drop-ins at Yoga!  Come join the fun!!

SATURDAY CROSSFIT CLASSES

RX6 Rounds For Time of 30 Overhead Lunges (20/25) and 30 Double Unders

Gold:  6 Rounds For Time of 20 Overhead Lunges (15/20) and 20 Double Unders

Silver6 Rounds For Time of 30 Lunges and 30 Single Unders

June 26, 2016

Posted on June 23rd, 2016 by thegymcf

13442650_741701775932519_3232646242531171014_oWhy Do You Keep Looking Where You’ve Been

Look Where You Are Going

#kilotrained

Remember to sign up your kids for the Free Kilo Kids Room if you need it!

Don’t forget to sign up for the Kilo Golf Outing!!!!  It’s always a blast!!

June Challenge:  On The Board!

Services Offered

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!

Healthy Ready-to-Cook Meals prepared by Mindy are now being offered at The Gym!  Take advantage!!  They are Zone friendly!! Found in the refrigerator section at Kilo.

FRIDAY HOT BOX CLASSES

Hot Yoga:  No Class today!  Sign up and sweat it out in the Hot Box!  Join the Kilo Yoga Group on Facebook to keep up on the latest days and times!!  $5 drop-ins at Yoga!  Come join the fun!!

FRIDAY CROSSFIT CLASSES

RX: Every Minute On The Minute for 5min do 3 Back Squat @ 90%. Then, 21-15-9 Handstand Push Ups, Butterfly Sit-ups, and Box Jumps (20/24).

Gold:  Every Minute On The Minute for 5min do 3 Back Squat @ 90%. Then, 21-15-9 Handstand Push Ups, Butterfly Sit-ups,, and Box Jumps (20/24).

SilverEvery Minute On The Minute for 5min do 5 Back Squat. Then, 21-15-9 Push-ups Butterfly Sit Ups, and Box Jumps (20).

EnduranceAccumulate 3min dip hold w/ rings out. 3min Handstand Hold

Men’s S&C: Every Minute On The Minute for 5min do 3 Back Squat @ 90%. Then, 21-15-9 Handstand Push Ups, Butterfly Sit Ups, and Box Jumps (20/24).

Women’s S&C: Every Minute On The Minute for 5min do 3 Back Squat @ 90%. Then, 21-15-9 Handstand Push Ups, Butterfly Sit Ups, and Box Jumps (20/24).

Competitor:  Google sheet

June 23, 2016

Posted on June 22nd, 2016 by thegymcf

13465928_10207650897923492_932331036255865979_nHave The Courage To Inspire Those Around You

#kilotrained

Remember to sign up your kids for the Free Kilo Kids Room if you need it!

Don’t forget to sign up for the Kilo Golf Outing!!!!  It’s always a blast!!

June Challenge:  On The Board!

Services Offered

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!

Healthy Ready-to-Cook Meals prepared by Mindy are now being offered at The Gym!  Take advantage!!  They are Zone friendly!! Found in the refrigerator section at Kilo.

THURSDAY HOT BOX CLASSES

Hot Yoga:  6am and 9am Class today!  Sign up and sweat it out in the Hot Box!  Join the Kilo Yoga Group on Facebook to keep up on the latest days and times!!  $5 drop-ins at Yoga!  Come join the fun!!

THURSDAY CROSSFIT CLASSES

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

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

Silver:  Basic Skills Class 5am and 5pm

Endurance:  None

Men’s S&C: Rest

Women’s S&C: Rest

Competitor:  Google sheet

June 22, 2016

Posted on June 21st, 2016 by thegymcf

IMG_2008Caption This!

#kilotrained

Remember to sign up your kids for the Free Kilo Kids Room if you need it!

Don’t forget to sign up for the Kilo Golf Outing!!!!  It’s always a blast!!

June Challenge:  On The Board!

Services Offered

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!

Healthy Ready-to-Cook Meals prepared by Mindy are now being offered at The Gym!  Take advantage!!  They are Zone friendly!! Found in the refrigerator section at Kilo.

WEDNESDAY HOT BOX CLASSES

Hot Yoga:  No Class today!  Sign up and sweat it out in the Hot Box!  Join the Kilo Yoga Group on Facebook to keep up on the latest days and times!!  $5 drop-ins at Yoga!  Come join the fun!!

WEDNESDAY CROSSFIT CLASSES

RX: Every Minute on The Minute for 20min Alt. Min. do 2 Hang Power Snatch @90% on the even min and run 200m on the odd min.

Gold:  Every Minute on The Minute for 20min Alt Min. do 2 Hang Power Snatch @ 90% on the even min and run 200m on the odd min.

Silver:  Every Minute on The Minute for 20min Alt Min. do 5 Hang Power Snatch on the even min and run 200m on the odd min.

Endurance: 3×30 SOTS Press and 250m rows

Men’s S&C: Every Minute on The Minute for 20min Alt Min. do 2 Hang Power Snatch @ 90% on the even min and run 200m on the odd min.

Women’s S&C: Every Minute on The Minute for 20min Alt Min. do 2 Hang Power Snatch @ 90% on the even min and run 200m on the odd min.

Competitor:  Google sheet

June 21, 2016

Posted on June 20th, 2016 by thegymcf

IMG_2013Dan Celebrating His 100th CrossFit Class In Style!

#kilotrained

Remember to sign up your kids for the Free Kilo Kids Room if you need it!

Don’t forget to sign up for the Kilo Golf Outing!!!!  It’s always a blast!!

June Challenge:  On The Board!

Services Offered

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!

Healthy Ready-to-Cook Meals prepared by Mindy are now being offered at The Gym!  Take advantage!!  They are Zone friendly!! Found in the refrigerator section at Kilo.

TUESDAY HOT BOX CLASSES

Hot Yoga:  No Class today!  Sign up and sweat it out in the Hot Box!  Join the Kilo Yoga Group on Facebook to keep up on the latest days and times!!  $5 drop-ins at Yoga!  Come join the fun!!

TUESDAY CROSSFIT CLASSES

RXWith an 8min clock do 50 Goblet Squats, 50 Kettlebell Swings (55/70), 50 Kettlebell Sumo Deadlift High Pulls. Then, As Many Rounds As Possible of Bar Muscle Ups.

GoldWith an 8min clock do 40 Goblet Squats, 40 Kettlebell Swings (35/55), 40 Kettlebell Sumo Deadlift High Pulls. Then, As Many Rounds As Possible of Chest To Bar Pull Ups

Silver:  With an 8min clock do 40 Goblet Squats, Kettlebell Swings (25), 40 Kettlebell Sumo Deadlift High Pulls. Then, As Many Rounds As Possible of Pull Ups.

Endurance: 6x100yd Sled pulls. Light weight. (so there is no stopping)

Men’s S&C: With an 8min clock do 40 Goblet Squats, 40 Kettlebell Swings (35/55), 40 Kettlebell Sumo Deadlift High Pulls. Then, As Many Rounds As Possible of Chest To Bar Pull Ups.

Women’s S&C: With an 8min clock do 40 Goblet Squats, 40 Kettlebell Swings (35/55), 40 Kettlebell Sumo Deadlift High Pulls. Then, As Many Rounds As Possible of Chest To Bar Pull Ups.

Competitor:  Google sheet

June 20, 2016

Posted on June 19th, 2016 by thegymcf

13502794_10204600276966870_5850745088691249083_oCongratulations Kara! 

2nd out of 30 females in her division and 15/215 of all females!

#kilotrained

Remember to sign up your kids for the Free Kilo Kids Room if you need it!

Don’t forget to sign up for the Kilo Golf Outing!!!!  It’s always a blast!!

June Challenge:  On The Board!

Services Offered

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!

Healthy Ready-to-Cook Meals prepared by Mindy are now being offered at The Gym!  Take advantage!!  They are Zone friendly!! Found in the refrigerator section at Kilo.

MONDAY HOT BOX CLASSES

Hot Yoga:  No Class today!  Sign up and sweat it out in the Hot Box!  Join the Kilo Yoga Group on Facebook to keep up on the latest days and times!!  $5 drop-ins at Yoga!  Come join the fun!!

MONDAY CROSSFIT CLASSES

RX:  As Many Rounds As Possible 17 min:  50 Calorie Row, 50 Wall Balls (14 to 9’/20 to 10′), 50 Shoulder To Overhead (38/52), 50 Box Jumps (20/24)

Gold:  As Many Rounds As Possible 17 min:  50 Calorie Row, 50 Wall Balls (14 to 9’/20 to 10′), 50 Shoulder to Overhead (38/52), 50 Box Jumps (20/24)

Silver:  As Many Rounds As Possible 17 min:  50 Calorie Row, 50 Wall Balls (10 to 9’/14 to 10′), 50 Shoulder to Overhead (20/30), 50 Box Jumps (20/24)

Men’s S&C: As Many Rounds As Possible 17 min:  50 Calorie Row, 50 Wall Balls (14 to 9’/20 to 10′), 50 Shoulder to Overhead (38/52), 50 Box Jumps (20/24)

Women’s S&C: As Many Rounds As Possible 17 min:  50 Calorie Row, 50 Wall Balls (14 to 9’/20 to 10′), 50 Shoulder to Overhead (38/52), 50 Box Jumps (20/24)

Competitor:  Google sheet

June 18, 2016

Posted on June 17th, 2016 by thegymcf

13418477_737878842981479_1846150852311762680_oThe Gym is closed. 

The WOD will take place at the Alive and Running 5k in Dunkerton.

Remember to sign up your kids for the Free Kilo Kids Room if you need it!

Don’t forget to sign up for the Kilo Golf Outing!!!!  It’s always a blast!!

June Challenge:  On The Board!

Services Offered

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!

Healthy Ready-to-Cook Meals prepared by Mindy are now being offered at The Gym!  Take advantage!!  They are Zone friendly!! Found in the refrigerator section at Kilo.

SATURDAY HOT BOX CLASSES

Hot Yoga:  No Class today!  Sign up and sweat it out in the Hot Box!  Join the Kilo Yoga Group on Facebook to keep up on the latest days and times!!  $5 drop-ins at Yoga!  Come join the fun!!

SATURDAY CROSSFIT CLASSES

RX:  The Gym is closed today because we are supporting an important cause.  Suicide prevention.  We are running the 5k Alive and Running in Dunkerton

Gold: Alive and Running 5k in Dunkerton

Silver: Alive and Running 5k in Dunkerton

Competitor:  Google sheet

June 17, 2016

Posted on June 16th, 2016 by thegymcf

12265664_655549957881035_5772142316426060855_oDedication and Commitment Transform Dreams Into Reality

#kilotrained

Saturday the Gym is closed.  The WOD will take place at the Alive and Running 5k in Dunkerton.

Remember to sign up your kids for the Free Kilo Kids Room if you need it!

Don’t forget to sign up for the Kilo Golf Outing!!!!  It’s always a blast!!

June Challenge:  On The Board!

Services Offered

“INTRODUCING $30 THURSDAYS!! Many of you have asked for shorter, more convenient massage services. Starting in April, Erin will be doing 20 minute sessions focusing on your problem areas. These short sessions can be done immediately before or after your workout.
*No worries if you’re sweaty, the table will be stripped bare for quick and easy disinfecting. Call Erin at (319)504-8372 or by clicking here (be sure to click on the CrossFit Kilo schedule)!  For more info, here is her website!  barefootremedies.com

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!

Healthy Ready-to-Cook Meals prepared by Mindy are now being offered at The Gym!  Take advantage!!  They are Zone friendly!! Found in the refrigerator section at Kilo.

FRIDAY HOT BOX CLASSES

Hot Yoga:  No Class today!  Sign up and sweat it out in the Hot Box!  Join the Kilo Yoga Group on Facebook to keep up on the latest days and times!!  $5 drop-ins at Yoga!  Come join the fun!!

FRIDAY CROSSFIT CLASSES

RX: Every Minute on The Minute for 10 min do 2 Power Snatch +1 Overhead Squat @ 75% PS. Then, 30 Turkish Get Ups (55/70)

Gold:  Every Minute on The Minute for 10 min do 2 Power Snatch +1 Overhead Squat @ 75% PS. Then, 30 Turkish Get Ups (35/55).

SilverEvery Minute on The Minute for 10 min do 2 Power Snatch +1 Overhead Squat @ 75% PS. Then, 30 Turkish Get Ups (25)

Endurance3 min reverse plank hold. Every break is 10 hip extensions.

Men’s S&C: Every Minute on The Minute for 10 min do 2 Power Snatch +1 Overhead Squat @ 75% PS. Then, 30 Turkish Get Ups (35/55).

Women’s S&C: Every Minute on The Minute for 10 min do 2 Power Snatch +1 Overhead Squat @ 75% PS. Then, 30 Turkish Get Ups (35/55).

Competitor:  Google sheet

Mac Talk

Posted on June 16th, 2016 by thegymcf

I wanted to take a moment to discuss intensity. CrossFit was intended to be constantly varied, functional movement, operated at high intensity. I feel that in many ways people have stepped away from this and watered down the way CrossFit was intended to be conducted. High intensity exercise that completely exhausts your energy systems benefits you far more than exercise of less intensity. Benefits include a higher cardio respiratory response, neuromuscular response, an increase in lactate buffering, and many more health benefits than that of moderate intensity exercise. I want you to understand that when we do ANY WOD you should be giving your maximum potential. If you walk away from any WOD without the slightest feeling of total exhaustion, or a little pukey feeling, then you are not going to get the full benefit of what we are trying to provide. Yesterday’s row session should have had you wanting to go to your knees. Give everything you have, that is where results come from. You can never really grasp your fullest potential without giving your immediate potential.

 

Mac

June 16, 2016

Posted on June 15th, 2016 by thegymcf

13432415_737854816317215_5562292926205960381_nThe Lady Behind The Gym Pictures!

Amy’s Snapshots

#kilotrained

Saturday the Gym is closed.  The WOD will take place at the Alive and Running 5k in Dunkerton.

Remember to sign up your kids for the Free Kilo Kids Room if you need it!

Don’t forget to sign up for the Kilo Golf Outing!!!!  It’s always a blast!!

Make sure to sign up for the Alive and Running 5k!!  This is for an amazing cause!! Registration ends June 4th, the run is on June 18th!

June Challenge:  On The Board!

Services Offered

“INTRODUCING $30 THURSDAYS!! Many of you have asked for shorter, more convenient massage services. Starting in April, Erin will be doing 20 minute sessions focusing on your problem areas. These short sessions can be done immediately before or after your workout.
*No worries if you’re sweaty, the table will be stripped bare for quick and easy disinfecting. Call Erin at (319)504-8372 or by clicking here (be sure to click on the CrossFit Kilo schedule)!  For more info, here is her website!  barefootremedies.com

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!

Healthy Ready-to-Cook Meals prepared by Mindy are now being offered at The Gym!  Take advantage!!  They are Zone friendly!! Found in the refrigerator section at Kilo.

THURSDAY HOT BOX CLASSES

Hot Yoga:  6am Class today!  Sign up and sweat it out in the Hot Box!  Join the Kilo Yoga Group on Facebook to keep up on the latest days and times!!  $5 drop-ins at Yoga!  Come join the fun!!

THURSDAY CROSSFIT CLASSES

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

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

Silver:  Basic Skills Class 5am and 5pm

Endurance:  None

Men’s S&C: Rest

Women’s S&C: Rest

Competitor:  Google sheet