May 15, 2015

Posted on May 14th, 2015 by thegymcf

11146573_864151653092_4373055599878954646_nCongratulations To The Gann family!!

“Emily Sandra Gann was born Thursday morning @0227 hrs. weighing 7lbs 9oz.
Mom and baby are both doing very well!”~ Spencer Gann

#kilotrained

May Challenge:  100 rope climbs

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: 6am and 4:15pm Class today!  Sign up and sweat it out in the Hot Box!

FRIDAY CROSSFIT CLASSES

RX: 5×1 Clean and Jerk @10 RPE Superset w/ 5yd Handstand Walks. The, 21-15-9 Sumo Deadlift High Pull (40/60) and Chest To Bar Pull Ups..

Gold: 5×2 Clean and Jerk @ 10 RPE Superset w/ 5yd Handstand Walks. The, 21-15-9 Sumo Deadlift High Pull (30/40) and Pull Ups.

Silver: 5×5 Clean and Jerk Superset w/ 1 Wall Walks. The, 21-15-9 Sumo Deadlift High Pull (10/20) and Pull Ups.

Endurance: 3x300yd shuttles

Men’s S&C: 3x300yd shuttles Superset with 1 Clean and Jerk @10 RPE and 5yd Handstand Walks then. Then, 21-15-9 Sumo Deadlift High Pull (30/40) and Pull Ups.

Women’s S&C: Gold

On-Ramp Classes:  No Class Today

Competitor:  Google Doc.

May 14, 2015

Posted on May 13th, 2015 by thegymcf

11224636_401203066729674_8368707542342020975_n

The world is wrong side up.

It needs to be turned upside down in order to be right side up.~Billy Sunday

#kilotrained

May Challenge:  100 rope climbs

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: Every Minute on The Minute for 7min. 3 Overhead Press. 5 Rounds For Time 10 Hang Power Clean (45/70), 20 Box Jumps (20), 30  Wall Balls (14/20), and 400m run. 24min cap

On-Ramp Classes:  5×5 Back Squat, 5×5 Front Squat.  Then 3 Rounds for Time of 30 Wall Balls and 15 Burpee on and over Box Jumps.

Competitor:  Google Doc.

May 13, 2015

Posted on May 12th, 2015 by thegymcf

11002603_564209873681711_8914746785899913780_nTo Have Faith Is To Have Wings

#kilotrained

May Challenge:  100 rope climbs

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

WEDNESDAY CROSSFIT CLASSES

RX: Every Minute on The Minute for 7min. 1 Overhead Press. 5 Rounds For Time of 10 Hang Power Clean (60/85), 20 Box Jumps (24), 30  Wall Balls (14/20), and 400m run. 24min cap

Gold: Every Minute on The Minute for 7min. 3 Overhead Press. 5 Rounds For Time of 10 Hang Power Clean (45/70), 20 Box Jumps (20), 30 Wall Balls (14/20), and 400m run. 24min cap

Silver: Every Minute on The Minute for 7min. 5 Overhead Press. 5 Rounds For Time of 10 Hang Power Clean (15/20), 20 Box Jumps (20), 30 Wall Balls (10/14), and 400m run. 24min cap

Endurance: 5 Rounds for Time 30 Double Unders and 1 rope climb

Men’s S&C: Gold

Women’s S&C: Gold

On-Ramp Classes: 5×5 Snatch Progressions. Then, As Many Reps As Possible for 15 min. Run 200m, 15 Deadlifts, (30/40), 15 Toes To Bar.

Competitor:  Google sheet

May 12, 2015

Posted on May 11th, 2015 by thegymcf

 11259192_10203981369392666_8681156802152275546_nIf You Can Imagine It You Can Achieve It

If You Can Dream It You Can Become It

Best of Luck in Colorado Abby! 

#kilotrained

May Challenge:  100 rope climbs

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: 5×1 Snatch @ 10rpe Superset w/ post wod. 50-40-30-20-10 Air Squats and Kettlebell Swings (55/70)

Gold: 5×2 Snatch @ 10rpe Superset w/ post wod. 50-40-30-20-10 Air Squats and Kettlebell Swings (35/55)

Silver: 3×5 Snatch @ 10rpe Superset w/ post wod. 50-40-30-20-10 Air Squats and Kettlebell Swings (25/35)

Endurance: 5x250m row

Men’s S&C: Gold

Women’s S&C: Gold

On-Ramp Classes: No Classes Today

Competitor:  Google sheet

May 11, 2015

Posted on May 10th, 2015 by thegymcf

10989139_564210047015027_4478281178305607013_nNobody Can Go Back and Start a New Beginning

But Anyone Can Start Today and Make A New Ending

#kilotrained

May Challenge:  100 rope climbs

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

MONDAY CROSSFIT CLASSES

RX: Every Minute on The Minute for 10 min. 1 Back Squat @ 10 RPE. Then 3 Rounds for Time 30 Double Unders, 20 Toes To Bar, and 10 Strict  Handstand Push Ups. 8min cap

Gold: Every Minute on The Minute for 10 min. 3 Back Squat @ 10 RPE. Then 3 Rounds for Time 20 Double Unders, 10 Toes To Bar, and 5 Strict  Handstand Push Ups.

Silver: Every Minute on The Minute for 10 min. 5 Back Squat. Then 3 Rounds for Time 30 Single Unders, 20 Knee ups, and 10 Push ups.

Endurance: Interval 1 mile run

Men’s S&C: With a partner complete 100 back squats at 70 or 100k. Then, 6 rounds alternating rounds do 30 double unders, 20 Toes To Bar, and 10 strict Handstand Push Ups.

Women’s S&C: Gold

On-Ramp Classes: 5×5 Clean and Jerk Progressions. Then, Every Minute on the Minute for 15 min complete 5 burpees, 1 Rope Climb attempt, and 5 wall balls.

Competitor:  Google sheet

May 10, 2015

Posted on May 10th, 2015 by thegymcf

HAPPY MOTHERS DAY!!!

May Challenge:  100 rope climbs

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 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!

May 9, 2015

Posted on May 8th, 2015 by thegymcf

 1908184_10155476757545537_8738056780376327366_nGiving Up Is Not An Option

Congratulations Krista!!! 

Finally made it into the Bar Muscle Up Club!!

#kilotrained

May Challenge:  100 rope climbs

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:  Classes at 7, 8:15 and 9:30am !!

Gold: Classes at 7, 8:15 and 9:30am !!

Silver: Classes at 7, 8:15 and 9:30am !!

Competitor:  Google sheet

May 8, 2015

Posted on May 7th, 2015 by thegymcf

10429430_10202592746179855_4309502244996780418_nWelcome another Kilo baby into the world!

Eve Marie Bueter born 8:29 am Wednesday May 6th,

6 lbs 14oz, 20 1/4 inches!

“What a blessing!”~ Kara and Brandon Bueter

#kilotrained

May Challenge:  100 rope climbs

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:  Deadlift 3×3 @ 7RPE Superset with Overhead Press 3×3 @ 7RPE. Then, As Many Reps As Possible in 20min. score is total reps. Run 400m and max Ring Dips. Refer to 12/6/2013

Gold: Deadlift 3×3 @ 7RPE Superset with Overhead Press 3×3 @ 7RPE. Then, As Many Reps As Possible in 20min. score is total reps. Run 400m and max Dips.

Silver: Deadlift 3×5 @ 7RPE Superset with Overhead Press 3×5 @ 7RPE. Then, As Many Reps As Possible in 20min. score is total reps. Run 400m and max Box Dips.

Endurance: 200yd bear crawl.

Men’s S&C: Gold

Women’s S&C: Gold

On-Ramp Classes:  No Class Today

Competitor:  Google sheet

May 7, 2015

Posted on May 6th, 2015 by thegymcf

 IMG_2073-X2Be Strong And Courageous

#kilotrained

May Challenge:  100 rope climbs

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: Clean and Jerk + Front Squat 3×3 @ 7RPE. Then, 3 Rounds For Time of 30 Air Squats and 15 Deadlifts (70).  Refer to 12/4/2013

On-Ramp Classes:  5×5 Overhead Press and Push-Press.  Then, 21-15-9 Thrusters and  Box Jumps

Competitor:  Google sheet

May 6, 2015

Posted on May 5th, 2015 by thegymcf

10325748_457424341026932_5767923708709630641_nDon’t Look Back

You’re Not Going That Way

#kilotrained

May Challenge:  100 rope climbs

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

WEDNESDAY CROSSFIT CLASSES

RX:  Clean and Jerk + Front Squat 3×3 @ 7RPE. Then, 3 Rounds For Time of 30 Air Squats and 15 Deadlifts (100/142).  Refer to 12/4/2013

Gold: Clean and Jerk + Front Squat 3×3 @ 7RPE. Then, 3 Rounds For Time of 30 Air Squats and 15 Deadlifts (70/100)

SilverFront Squats 3×5 @ 7RPE. Then, 3 Rounds For Time of 30 Air Squats and 15 Deadlifts (30/40)

Endurance: 6 x 100yd Sprints

Men’s S&C: :)

Women’s S&C: Gold

On-Ramp Classes:  5×5 Sumo and traditional Deadlifts.  Then, 3 rounds for time of 500m row, 30 single unders (teach doubles), 15 burpees.

Competitor:  Google sheet