Archive for the ‘WOD’ Category

May 24, 2016

Posted on May 23rd, 2016 by thegymcf

IMG_8468No Age Limits Here! 

Invest Yourself and Your Kids

Lead by Example

#kilotrained

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!

Bring a friend day is again Tuesday this week!!  Great turn out Monday!!

Class schedule is changed Friday.  Check Zenplanner!

Monday Memorial Day:  9am class only.  Annual Fight Gone Bad

Zone’rs!  Record Your Points! Zone Challenge Spreadsheet

Here is the link to the zone packets.

May 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.

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

RX: As Many Rounds As Possible in 9min. 30 Air Squats and 30 Kettlebell Swings (35/55)

Gold:  As Many Rounds As Possible in 9min. 30 Air Squats and 30 Kettlebell Swings Swings (35/55)

SilverAs Many Rounds As Possible in 9min. 30 Air Squats and 30 Kettlebell Swings Swings (35/55)

Endurance5×30 sec Overhead Squat hold then 5 SOTS Press

Men’s S&C: As Many Rounds As Possible in 9min. 30 Air Squats and 30 Kettlebell Swings Swings (35/55)

Women’s S&C:As Many Rounds As Possible in 9min. 30 Air Squats and 30 Kettlebell Swings Swings (35/55)

Competitor:  Google sheet

May 23, 2016

Posted on May 22nd, 2016 by thegymcf

10838142_655504051218959_7544772140571673745_oOne Step At A Time

#kilotrained

Bring a friend day Monday and Tuesday this week!!

Class schedule is changed Friday.  Check Zenplanner!

Monday Memorial Day:  9am class only.  Annual Fight Gone Bad

Zone’rs!  Record Your Points! Zone Challenge Spreadsheet

Here is the link to the zone packets.

May 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.

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

RX6 rounds for time of 15 Wall Balls (14/20), 10 Hand Release Push Ups, and 5 Strict Pull Ups. Rest 3min. Then for time run 800m backwards. Score is total time. Time Cap 17min.

Gold:  6 rounds for time of 15 Wall Balls (14/20), 10 Hand Release Push Ups, and 5 Strict Pull Ups. Rest 3min. Then for time run 800m backwards.

Silver6 rounds for time of 15 Wall Balls(10), 10 Hand Release Push Ups, and 5 Strict Pull Ups. Rest 3min. Then for time run 800m backwards.

Endurance4x100yd sprints 1:3 with your rest being planks with hip rotations.

Men’s S&C: 6 rounds for time of 15 Wall Balls (14/20), 10 Hand Release Push Ups, and 5 Strict Pull Ups. Rest 3min. Then for time run 800m backwards.

Women’s S&C: 6 rounds for time of 15 Wall Balls (14/20), 10 Hand Release Push Ups, and 5 Strict Pull Ups. Rest 3min. Then for time run 800m backwards.

Competitor:  Google sheet

May 21, 2016

Posted on May 20th, 2016 by thegymcf

292145_10100447101956448_898684604_nKilo Throwback to The Games Team 2012!

#kilotrained

Zone’rs!  Record Your Points! Zone Challenge Spreadsheet

Here is the link to the zone packets.

May 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.

SATURDAY HOT BOX CLASSES

Hot Yoga:  No 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

RXRow 1000m then 5 rounds of 20 Toes To Bar and 20 Deadlift (60/85)

Gold:  Row 1000m then 5 rounds of 15 Toes To Bar and 15 Deadlift (50/70)

SilverRow 1000m then 5 rounds of 20 Knee Ups and 20 Deadlift (20/30)

Competitor:  Google sheet

May 20, 2016

Posted on May 19th, 2016 by thegymcf

13233164_10207968052852048_4597754045760375747_nCongratulations Bill and Abby!

#kilotrained

We are putting in a 2nd round of Regional’s Shirt orders!!  Click this link to order!  Orders are due by FRIDAY (today) at NOON!

Zone’rs!  Record Your Points! Zone Challenge Spreadsheet

Here is the link to the zone packets.

May 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 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: 21-15-9 Power Clean (50/70), Shoulder To Overhead (50/70), and Burpee Box Jumps 20″. Time Cap 6 min Cap. Rest 3 min. 21-15-9 Front Squats (50/70) and Burpee Box Jumps.

Gold:  21-15-9 Power Clean (40/60), Shoulder To Overhead (40/60), and Burpee Box Jumps. Time Cap 6 min Cap. Rest 3 min. 21-15-9 Front Squats (40/60) and Burpee Box Jumps.

Silver21-15-9 Power Clean (20), Shoulder To Overhead (20), and Burpee Box Jumps. Time Cap 6 min Cap. Rest 3 min. 21-15-9 Front Squats (20) and Burpee Box Jumps.

Endurance3 rounds of Bear crawl 100 yds and 30 Hip Extensions.

Men’s S&C:  21-15-9 Power Clean (40/60), Shoulder To Overhead (40/60), and Burpee Box Jumps. Time Cap 6 min Cap. Rest 3 min. 21-15-9 Front Squats (40/60) and Burpee Box Jumps.

Women’s S&C:  21-15-9 Power Clean (40/60), Shoulder To Overhead (40/60), and Burpee Box Jumps. Time Cap 6 min Cap. Rest 3 min. 21-15-9 Front Squats (40/60) and Burpee Box Jumps.

Competitor:  Google sheet

May 19, 2016

Posted on May 18th, 2016 by thegymcf

13239102_10154186015206506_246975511002847095_nCommitment Strengthens Over Time But Begins With A Single Decision

#kilotrained

We are putting in a 2nd round of Regional’s Shirt orders!!  Click this link to order!  Orders are due by FRIDAY at NOON!

Zone’rs!  Record Your Points! Zone Challenge Spreadsheet

Here is the link to the zone packets.

May 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 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

May 18, 2016

Posted on May 17th, 2016 by thegymcf

kate-snatchThrowback Kilo:  Our April 2012 Athlete of the Month!

#kilotrained

Zone’rs!  Record Your Points! Zone Challenge Spreadsheet

Here is the link to the zone packets.

May 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.

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

RX10 rounds each round for time of 15 Kettlebell Swings 35/55 and 100yd shuttle (25 yd Increments), rest 30 Sec.. Your score is the slowest time.

Gold:  10 rounds each round for time of 15 Kettlebell Swings 35/55 and 100yd shuttle (25 yd Increments), rest 30 Sec.. Your score is the slowest time.

Silver: 10 rounds each round for time of 15 Kettlebell Swings 25/35 and 100yd shuttle (25 yd Increments), rest 30 Sec.. Your score is the slowest time.

Endurance: Every Minute on The Minute 10 min 10 Box Jumps, 10 Toes To Bar

Men’s S&C:10 rounds each round for time of 15 Kettlebell Swings 35/55 and 100yd shuttle (25 yd Increments), rest 30 Sec.. Your score is the slowest time.

Women’s S&C: 10 rounds each round for time of 15 Kettlebell Swings 35/55 and 100yd shuttle (25 yd Increments), rest 30 Sec.. Your score is the slowest time.

Competitor:  Google sheet

May 17, 2016

Posted on May 16th, 2016 by thegymcf

12238406_655799331189431_4003967225180879984_oContinuous Effort

No Strength Or Intelligence Is The Key To Unlocking Our Potential

#kilotrained

Zone’rs!  Record Your Points! Zone Challenge Spreadsheet

Here is the link to the zone packets.

May 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.

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

RX: 5 Rounds For Time 1 Clean complex of Power Clean + Clean+ 2 Front Squats @ 85%, 5 Back Squats @ 85%, 5 Bench Press @ 85%, 5 Strict Ring Muscle Ups with weight. Then, 3 Rounds For Time of 30 Air Squats and 15 Hand Release Push Ups. 5 min cap.

Gold:  5 Rounds For Time 1 Clean complex of Power Clean+ Clean+ 2 Front Squats @ 85%, 5 Back Squats @ 85%, 5 Bench Press @ 85%, 1 Strict Ring Muscle Ups. Then, 3 Rounds For Time of 30 Air Squats and 15 Hand Release Push Ups.

Silver5 Rounds For Time 1 Clean complex of Power Clean+ Clean+ 2 Front Squats, 5 Back Squats, 5 Bench Press, 5 Strict Pull Ups. Then, 3 Rounds For Time of 30 Air Squats and 15 Hand Release Push Ups

Endurance20min As Many Rounds As Possible 5 Overhead Squats and 1 300m shuttle run

Men’s S&C: 5 Rounds For Time 1 Clean complex of Power Clean+ Clean+ 2 Front Squats @ 85%, 5 Back Squats @ 85%, 5 Bench Press @ 85%, 1 Strict Ring Muscle Ups. Then, 3 Rounds For Time of 30 Air Squats and 15 Hand Release Push Ups

Women’s S&C: 5 Rounds For Time 1 Clean complex of Power Clean+ Clean+ 2 Front Squats @ 85%, 5 Back Squats @ 85%, 5 Bench Press @ 85%, 1 Strict Ring Muscle Ups. Then, 3 Rounds For Time of 30 Air Squats and 15 Hand Release Push Ups

Competitor:  Google sheet

May 16, 2016

Posted on May 15th, 2016 by thegymcf

12622163_681573948611969_8476891372308892160_oForget All The Reasons It Won’t Work

Focus On All The Reasons It Will

#kilotrained

Zone’rs!  Record Your Points! Zone Challenge Spreadsheet

Here is the link to the zone packets.

May 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.

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

RXFor time complete in order 200 Double Unders , 100 Pull Ups., 50 Handstand Push Ups. Time Cap 15min.

Gold:  For time complete in order 100 Double Unders, 100 Pull Ups, 50 Handstand Push Ups. Time Cap 15min.

Silver: For time complete in order 200 Single Unders, 50 Jumping Pull Ups, 10 Wall Walks. Time Cap 15min. 

Endurance: bike or row 100 cal

Men’s S&C: For time complete in order 100 Double Unders, 100 Pull Ups, 50 Handstand Push Ups. Time Cap 15min.

Women’s S&C: For time complete in order 100 Double Unders, 100 Pull Ups, 50 Handstand Push Ups. Time Cap 15min.

Competitor:  Google sheet

May 15, 2016

Posted on May 15th, 2016 by thegymcf

12662532_445251312347605_8951123768670416317_nDon’t Forget To Stop Out At The Adam Liddle Benefit Today 1-5!

Zone’rs!  Record Your Points! Zone Challenge Spreadsheet

Here is the link to the zone packets.

May 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.

May 14, 2016

Posted on May 14th, 2016 by thegymcf

13173996_10153777101724613_444040866831733905_nOur New Mobility Workout Stricker Style

#kilotrained

Don’t forget about the Adam Liddle Benefit at Electric Park Ballroom, Waterloo this Sunday 1-5.

Zone’rs!  Record Your Points! Zone Challenge Spreadsheet

Here is the link to the zone packets.

May 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.

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

RXWith teams of 5 in Indian style fashion do 200 wall ball tosses, then1 mile Indian run, and 100 push ups (1 at a time while team holds plank, if someone drops the whole team drops).

Gold: With teams of 5 in Indian style fashion do 200 wall ball tosses, then1 mile Indian run, and 100 push ups (1 at a time while team holds plank, if someone drops the whole team drops).

SilverWith teams of 5 in Indian style fashion do 200 wall ball tosses, then1 mile Indian run, and 100 push ups (1 at a time while team holds plank, if someone drops the whole team drops).

Competitor:  Google sheet