Archive for the ‘WOD’ Category

February 1, 2015

Posted on January 31st, 2015 by thegymcf

14375_10152576175180308_1416071620278627267_nAnother Kilo Baby has arrived!!

Ali Deborah Gingrich!

She is 20.5 in and 8lbs 14.6 oz.

Both are doing great!

Social Media Challenge: #weekendwarrior.  Start hashtagging!!!

Massage by Randi will be at The Gym on Tuesdays & Thursdays starting Feb. 3rd.
Prices:
60 Min Massage: $55
30 Min Massage: $30
90 Min Massage: $75
60 Min Hot Stone Massage: $65
Schedule online by clicking on the link provided below.

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!!

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

January 31, 2015

Posted on January 31st, 2015 by thegymcf

10922627_553404838095548_4960495250078315997_nWake Up and Be Awesome

#kilotrained

Social Media Challenge: #doyouevenliftbro.  Start hashtagging!!!

Massage by Randi will be at The Gym on Tuesdays & Thursdays starting Feb. 3rd.
Prices:
60 Min Massage: $55
30 Min Massage: $30
90 Min Massage: $75
60 Min Hot Stone Massage: $65
Schedule online by clicking on the link provided below.

January Challenge:  Run a marathon!  Details on the board at The Gym!

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: 1 Front Squat 9 rounds Every Other Minute on The Minute @ 10 RPE. For time complete 30 alternating pistols.- 30 double unders-20 pistols- 30 double unders-10 pistols- 30 double unders.

Gold: 3 Front Squat 9 rounds Every Other Minute on The Minute @ 10 RPE. For time complete 30 Assisted Pistols- 30 double unders-20 pistols- 30 double unders-10 pistols- 30 double unders.

Silver: 5 Front Squat 9 rounds Every Other Minute on The Minute @ 10 RPE. For time complete 30 Air Squats- 30 double unders-20 Air Squats- 30 double unders-10 Air Squats- 30 double unders.

Competitor:  Google Doc

January 30, 2015

Posted on January 29th, 2015 by thegymcf

10942979_818251151575483_1437535876103343188_oWhat You Say To Yourself Is Your Truth

Speak Kindly and Positively To Yourself

It Makes You Strong

#kilotrained

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

Massage by Randi will be at The Gym on Tuesdays & Thursdays starting Feb. 3rd.
Prices:
60 Min Massage: $55
30 Min Massage: $30
90 Min Massage: $75
60 Min Hot Stone Massage: $65
Schedule online by clicking on the link provided below.

January Challenge:  Run a marathon!  Details on the board at The Gym!

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: 1 Clean and Jerk 9 Rounds Every Other Minute on The Minute @ 10 RPE. Then, with an 8min clock complete a 1mile run and with remaining time As Many Reps As Possible of Deadlift (100/142).

Gold: 2 Clean and Jerk 9min Every Other Minute on The Minute @10RPE. Then, with an 8min clock complete a 1mile run and with remaining time As Many Reps As Possible of Deadlift (70/100).

Silver: 3 Clean and Jerk 9min Every Other Minute on The Minute.. Then, with an 8min clock complete a 1200m run and with remaining time As Many Reps As Possible of Deadlift (30/40).

Endurance: 3×40 yd sled push 50/70

Men’s S&C:  Gold

Women’s S&C:  Gold

Competitor:  Google Doc

January 29, 2015

Posted on January 28th, 2015 by thegymcf

dsc01330TBT at The Gym!!

How Many Kilo Peeps Can You Name in This Picture

and What Year Was it Taken?

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

Massage by Randi will be at The Gym on Tuesdays & Thursdays starting Feb. 3rd.
Prices:
60 Min Massage: $55
30 Min Massage: $30
90 Min Massage: $75
60 Min Hot Stone Massage: $65
Schedule online by clicking on the link provided below.

January Challenge:  Run a marathon!  Details on the board at The Gym!

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:  3 Overhead Press 9 rounds Every Other Minute on The Minute @ 10 RPE. Then, For time complete 21-15-9  Pull Ups, Hand Release Push Ups, and Butterfly Sit Ups. time cap 6min.

Competitor:  Google Doc

January 28, 2015

Posted on January 27th, 2015 by thegymcf

10393882_818255731575025_4359349587020197913_nThere is no such thing as firming and toning

only stronger and weaker

#kilostrong  #kilotrained  #kilocoach

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

January Challenge:  Run a marathon!  Details on the board at The Gym!

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: 9:00 am Class today!  Sign up and sweat it out in the Hot Box!

WEDNESDAY CROSSFIT CLASSES

RX: 1  Overhead Press 9 rounds Every Other Minute on The Minute @ 10 RPE. Then, For time complete 21-15-9 Chest To Bar Pull Ups, Hand Release Push Ups, and Butterfly Sit Ups. time cap 6min.

Gold: 3 Overhead Press 9min Every Other Minute on The Minute @ 10 RPE. Then, For time complete 21-15-9 Pull Ups, Hand Release Push Ups, and Butterfly Sit Ups. time cap 6min.

Silver: 5 Overhead Press 9min Every Other Minute on The Minute @ 10 RPE. Then, For time complete 21-15-9 Jumping Pull Ups, Incline Push Ups, and Butterfly Sit Ups. time cap 6min.

Endurance: 6 t-test. 10 max height vertical, 10 max distance broad.

Men’s S&C: Gold

Women’s S&C: Yoga

Competitor:  Google Doc

January 27, 2015

Posted on January 26th, 2015 by thegymcf

10409230_10153561385612565_2229895704244182757_nI Will Not Be Stopped.

#trainlikeabeast #kilotrained

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

January Challenge:  Run a marathon!  Details on the board at The Gym!

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!

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 9min Every Other Minute on The Minute @ 10 RPE. Then, “mini Tabata” only do 4 rounds of each movement instead of 8. The movements will be done so that you work for 20 seconds and rest for 10 seconds. Movements are in order as follows: Air Squats, Burpees, Toes To Bar, & 5yd Sprints (touch 1 hand on line for rep to count.)

Gold: 3 Back Squat 9min Every Other Minute on The Minute @ 10 RPE. Then, “mini Tabata” only do 4 rounds of each movement instead of 8. The movements will be done so that you work for 20 seconds and rest for 10 seconds. Movements are in order as follows: Air Squats, Burpees, Toes To Bar,, & 5yd Sprints (touch 1 hand on line for rep to count.)

Silver: 5 Back Squat 9min  Every Other Minute on The Minute. Then, “mini Tabata” only do 4 rounds of each movement instead of 8. The movements will be done so that you work for 20 seconds and rest for 10 seconds. Movements are in order as follows: Air Squats, Burpees, V-ups, & 5yd Sprints (touch 1 hand on line for rep to count.)

Endurance: 8x100m sprints. 5 ropes for time

Men’s S&C: Gold

Women’s S&C: Gold

Competitor:  Google Doc

January 26, 2015

Posted on January 25th, 2015 by thegymcf

10952107_817674968299768_1325709400206371815_n

Kilo’s Kate Roeber and Megan Lehman on The Podium at The Circus!!

Congratulations to All The Kilo Competitors Who Competed At The Circus!!

#kilotrained

Social Media Challenge: #kilostrong  Start hashtagging!!!

January Challenge:  Run a marathon!  Details on the board at The Gym!

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: 1 Snatch 9min Every Other Minute on The Minute @ 10 RPE.  Then “Airforce”. for time complete 20 Thrusters, 20 Sumo Deadlift High Pulls, 20 Push Jerks, 20 Overhead Squats, 20 Front Squats (30/40). At the top of every min complete 4 burpees. You will start with burpees. Refer to 6/17/2014. Time cap 8min.

Gold: 2 Snatch 9min Every Other Minute on The Minute @ 10 RPE. Then “Airforce”. for time complete 15 Thrusters, 15 Sumo Deadlift High Pulls, 15 Push Jerks, 15 Overhead Squats, 15 Front Squats (30/40). At the top of every min complete 2 burpees. You will start with burpees. Refer to 6/17/2014. Time cap 8min.

Silver: 3 Snatch 9min Every Other Minute on The Minute.Then “Airforce”. for time complete 15 Thrusters, 15 Sumo Deadlift High Pulls, 15 Push Jerks, 15 Overhead Squats, 15 Front Squats (Bar). At the top of every min complete 2 burpees. You will start with burpees. Refer to 6/17/2014. Time cap 8min.

Endurance: 3rounds of 50 double unders and 1 300yd shuttle. 2 min rest between rounds.

Men’s S&C: Gold

Women’s S&C: Gold

Competitor:  Google Doc

January 24, 2015

Posted on January 23rd, 2015 by thegymcf

10922633_553405018095530_7217839143592065594_nSun’s Out Gun’s Out

Caption this picture!!

#kilotrained

Good Luck to those competing at The Circus this weekend!

Social Media Challenge: #doyouevenliftbro.  Start hashtagging!!!

January Challenge:  Run a marathon!  Details on the board at The Gym!

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: Luke:  For time:  Run 400 meters, 52/70  Clean and Jerk 15 reps, Run 400 meters, 30 Toes To Bar, Run 400 meters, 45 Wall Ball Shots, 20-lb. ball, Run 400 meters, 35/55 #Kettlebell Swings, 45 reps, Run 400 meters, 30 Ring Dips,, Run 400 meters. 52/70 Weighted Lunges, 15 steps, Run 400 meters

Gold: Luke:  For time:  Run 400 meters, 35/50 Clean and Jerks, 15 reps, Run 400 meters, 30 Toes-To-Bar, Run 400 meters, 45 Wall-Ball Shots, 14/20-lb. ball, Run 400 meters, 35/55 #Kettlebell Swings, 45 reps, Run 400 meters, 30 Ring Dips, Run 400 meters. 35/50 Weighted Lunges, 15 steps, Run 400 meters

Silver: Luke:  For time:  Run 400 meters, clean and jerks (bar), 15 reps, Run 400 meters, 30 Knees Up, Run 400 meters, 45 Wall-Ball Shots, 10/14-lb. ball, Run 400 meters, 25/35 # Kettlebell Swings, 45 reps, Run 400 meters, 30 Ring Dips, Run 400 meters. Weighted Lunges (bar), 15 steps, Run 400 meters

Competitor:  Google Doc

Another Kilo Baby Arrives!!!

Posted on January 23rd, 2015 by thegymcf

Carter KroghHello Kilo Baby!!

Congratulations to The Krogh’s!!!

Carter Dee Krogh was born Tuesday at 4:45pm and weighed in at 8 lb. 11 oz.

“When we told Carter about all the burpees everyone had to do on his birthday

he wasn’t very happy!” ~Ryan Krogh

He is adorable!!

January 22, 2015

Posted on January 22nd, 2015 by thegymcf

charlieYour children will become what you are

so be what you want them to be.
#kilotrained

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

January Challenge:  Run a marathon!  Details on the board at The Gym!

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: “Murph” Run 1 mile, 300 Air Squats, 200 Push Ups, 100 Pull Ups, 1 mile run. Time Cap 45min. Refer to 4/3/2014

Gold: “Murph” 1 mile run, 200 Air Squats, 100 Push Ups, 50 Pull Ups, 1 mile run for time. Time Cap 45min.

Silver: “Murph” 1 mile run, 150 Air Squats, 75 Push Ups, 50 Jumping Pull Ups, 1 mile run for time. Time Cap 45min.

Endurance:  10min AMRAP sled Push 70/100 10 sec push 5 burpees. distance is your score.

Men’s S&C:  Gold

Women’s S&C:  Yoga

Competitor:  Google Doc