April 9, 2014

Posted on April 8th, 2014 by thegymcf

IMG_0883We Have Some Artistic Talent At Kilo!!

Kilo Kids Decorating The Gym For Spring!

SIGN UP FOR CLASSES!!!!  Click here to register.

SIGN UP for Kilo’s Olympic Lifting Seminar with Armand McCormick This Sunday April 13th 1pm-5pm!  Beginners to Advanced lifters. For more information click here!

Saturday May 17th 7pm Ladies Night Out at The Gym!! We are planning a fun night including Raffle Prizes – Open Bar – Hor d’oeurves – Chair Massages – Music & Fun!  Tickets are $20 & will be available for early purchase at The Gym beginning Friday, April 11th. Tickets will also be available at the door for $25.  Get yours early and don’t forget to grab one for your Mom, Sisters & Girlfriends!

Starting Tuesday May 27th Sand Volleyball at The Gym!! Tuesday 2-man, Thursday 4-man.  No need to get a team!  We will put names in and draw teams each night! If you want to play, just show up!!  Play will begin at 5:30p.m.

Hurry and switch your monthly membership payment to ACH (automatic debit) instead of a credit/debit card and you will earn a free Kilo T-shirt!  This helps keep the Gym’s cost down so we can continue to offer our services to you at low prices!  ACH forms are at the front desk!

May 9-11 North Central Regional  Navy Pier 600 E Grand Ave. Chicago, Ill. 60611. Tickets will go on sale in April.  Find a  Hotel!

Our Mobility and Elements Class is M & W at 4:30pm.  Sign up and join us!  If you have an All Access membership, you’re already covered!  Otherwise, purchase a ME punch card!  15 punches for $50! SAVE YOUR JOINTS!! Your Body Is Worth It!

WEDNESDAY HOT BOX CLASSES

Mobility & Elements (ME): 4:30pm Class Today!  Sign up, save your joints, and reach your genetic potential!

Hot Yoga:  10am Class today!  Sign up Saturday and Sweat it out in the Hot Box!

WEDNESDAY CROSSFIT CLASSES

RX:  Sumo Deadlift 5×2 @ 90%. Then, 100 Double Unders, 200m row, 400m run, 10 Bar Muscle Ups, 20 Deficit Handstand Push Ups, 30 Dumbell Thrusters(35/45)

Gold:  Sumo Deadlift 5×3 @ 90% 3RM. Then, 50 Double Unders, 200m row, 400m run,10 Chest To Bar Pull Ups, 20 Handstand Push Ups, 30 Dumbell Thrusters(35/45)

Silver: Sumo Deadlift 5×5. Then, 100 Single Unders, 200m row, 400m run,10 Pull Ups, 20 Push Ups, 30 Dumbell Thrusters (15/25)

Endurance: 5x 300yd shuttles

Men’s S&C:  REST

Women’s S&C: REST

Competitor:  Google doc.

April 8, 2014

Posted on April 7th, 2014 by thegymcf

IMG_1855-LKilo Master’s Competitor Dick Westin

Age Is Just A Number

SIGN UP FOR CLASSES!!!!  Click here to register.

Hurry and switch your monthly membership payment to ACH (automatic debit) instead of a credit/debit card and you will earn a free Kilo T-shirt!  This helps keep the Gym’s cost down so we can continue to offer our services to you at low prices!  ACH forms are at the front desk!

SIGN UP for Kilo’s Olympic Lifting Seminar with Armand McCormick April 13th 1pm-5pm!  Beginners to Advanced lifters. For more information click here!

May 9-11 North Central Regional  Navy Pier 600 E Grand Ave. Chicago, Ill. 60611. Tickets will go on sale in April.  Find a  Hotel!

Our Mobility and Elements Class is a hit!  Sign up M & W at 4:30pm and join us!  If you have an All Access membership, you’re already covered!  Otherwise, purchase a ME punch card!  15 punches for $50! SAVE YOUR JOINTS!! Your Body Is Worth It!

TUESDAY HOT BOX CLASSES

Mobility & Elements (ME): No Class Today!  Sign up Wednesday and reach your genetic potential!

Hot Yoga:  6:15 pm Class today!  Sign up Saturday and Sweat it out in the Hot Box!

TUESDAY CROSSFIT CLASSES

RX:  Snatch 2×1 @ 100% 3×1 @ 95%. Then, 1min. per lift with 1 min. rest between lifts complete as many reps as possible. lift 1- Snatch (from the ground can be power or split) (55/90), Clean (75/115), Deadlift (102/143).

Gold:  Snatch 5×3 @90%3 rm. Then, 1min. per lift with 1 min. rest between lifts complete as many reps as possible. lift 1- Snatch (from the ground can be power or split) (35/60), Clean (55/85), Deadift (70/102).

Silver: Overhead Squat 5×5. Then, 1min. per lift with 1 min. rest between lifts complete as many reps as possible. lift 1- Overhead Squat (bar),  Front Squat (Bar), Deadift (30/40).

Endurance: 3x20yd Double Leg Hops, 50 Behind the Neck Overhead Press with Snatch Grip, 3×10 Russian Box Jumps.

Men’s S&C:  RX

Women’s S&C: Gold

Competitor:  Google doc.

April 7, 2014

Posted on April 6th, 2014 by thegymcf

The-Best-Motivational-Quotes-IN-the-World-620x378Wake Up And Be Awesome!

SIGN UP FOR CLASSES!!!!  Click here to register.

Hurry and switch your monthly membership payment to ACH (automatic debit) instead of a credit/debit card and you will earn a free Kilo T-shirt!  This helps keep the Gym’s cost down so we can continue to offer our services to you at low prices!  ACH forms are at the front desk!

SIGN UP for Kilo’s Olympic Lifting Seminar with Armand McCormick April 13th 1pm-5pm!  Beginners to Advanced lifters. For more information click here!

May 9-11 North Central Regional  Navy Pier 600 E Grand Ave. Chicago, Ill. 60611. Tickets will go on sale in April.  Find a  Hotel!

Our Mobility and Elements Class is a hit!  Sign up M & W at 4:30pm and join us!  If you have an All Access membership, you’re already covered!  Otherwise, purchase a ME punch card!  15 punches for $50! SAVE YOUR JOINTS!! Your Body Is Worth It!

MONDAY HOT BOX CLASSES

Mobility & Elements (ME): 4:30pm Class Today!  Sign up and reach your genetic potential!

Hot Yoga:  No Class today!  Sign up Saturday and Sweat it out in the Hot Box!

MONDAY CROSSFIT CLASSES

RX: Max Box Squats 15min clock. Then, 1mile run, 50 Toes To Bar, 50 Wall Balls (14#/20# 10′) for time.

Gold: 3RM Box Squat 15min clock. Then, 1mile run, 30 Toes To Bar, 30 Wall Balls (14# 9′/20# 10′) for time.

Silver: 5×10 Box Squats. Then, 800m run, 30 Knee Raises, 30 Wall Balls (6# 9′/14# 10′) for time.

Endurance: Lines 25yds. Down and Back. 100 Double Unders.

Men’s S&C:  RX

Women’s S&C: Gold

Competitor:  Google doc.

April 6, 2014

Posted on April 5th, 2014 by thegymcf

image.w174h200f3Kilo Officially Qualified 2 Teams for Regionals!!! 

Congratulations Flick for qualifying as an Individual for Regionals!!

Put on your big boy pants!!

#kilotrained!!  Whoot Whoot!!!

Hot Yoga at 7pm!

SIGN UP FOR CLASSES!!!!  Click here to register.

Take advantage of the 2 classes we are offering on Thursdays!!  A Basic Skills Class at 5am and 5:30 pm and an Advanced Skills Class at 5am and 5pm.  Basic Skills Class improves your basic Crossfit techniques for beginner and intermediate level CrossFitters.  Advanced Skills Class builds from the foundations of basic skills into advanced level skills!  You can’t build advanced skills if you don’t have SOLID basic skills.  If you aren’t sure which class is right for you, ask a coach!

Hurry and switch your monthly membership payment to ACH (automatic debit) instead of a credit/debit card and you will earn a free Kilo T-shirt!  This helps keep the Gym’s cost down so we can continue to offer our services to you at low prices!  ACH forms are at the front desk!

SIGN UP for Kilo’s Olympic Lifting Seminar with Armand McCormick April 13th 1pm-5pm!  Beginners to Advanced lifters. For more information click here!

May 9-11 North Central Regional  Navy Pier 600 E Grand Ave. Chicago, Ill. 60611. Tickets will go on sale in April.  Find a  Hotel!

Our Mobility and Elements Class is a hit!  Sign up M & W at 4:30pm and join us!  If you have an All Access membership, you’re already covered!  Otherwise, purchase a ME punch card!  15 punches for $50! SAVE YOUR JOINTS!! Your Body Is Worth It!

April 5, 2014

Posted on April 4th, 2014 by thegymcf

IMG_7209-L Field Of Teams Wod!!  Sled Push-Pulls!

SIGN UP FOR CLASSES!!!!  Click here to register.

Take advantage of the 2 classes we are offering on Thursdays!!  A Basic Skills Class at 5am and 5:30 pm and an Advanced Skills Class at 5am and 5pm.  Basic Skills Class improves your basic Crossfit techniques for beginner and intermediate level CrossFitters.  Advanced Skills Class builds from the foundations of basic skills into advanced level skills!  You can’t build advanced skills if you don’t have SOLID basic skills.  If you aren’t sure which class is right for you, ask a coach!

Hurry and switch your monthly membership payment to ACH (automatic debit) instead of a credit/debit card and you will earn a free Kilo T-shirt!  This helps keep the Gym’s cost down so we can continue to offer our services to you at low prices!  ACH forms are at the front desk!

SIGN UP for Kilo’s Olympic Lifting Seminar with Armand McCormick April 13th 1pm-5pm!  Beginners to Advanced lifters. For more information click here!

May 9-11 North Central Regional  Navy Pier 600 E Grand Ave. Chicago, Ill. 60611. Tickets will go on sale in April.  Find a  Hotel!

Our Mobility and Elements Class is a hit!  Sign up M & W at 4:30pm and join us!  If you have an All Access membership, you’re already covered!  Otherwise, purchase a ME punch card!  15 punches for $50! SAVE YOUR JOINTS!! Your Body Is Worth It!

FRIDAY HOT BOX CLASSES

Mobility & Elements (ME): No Class Today!  Sign up M and W and reach your genetic potential!

Hot Yoga:  9:30am Class today!  Sign up Saturday and Sweat it out in the Hot Box!

FRIDAY CROSSFIT CLASSES

RX: Max Deadlifts 15min. Teams of 6 1 mile sled push /pull. 50k

Gold: 3RM Deadlift 15min. Teams of 6 1 mile sled push /pull. 50k

Silver: 3×10 Deadlift. Teams of 6 1 mile sled push /pull. 50k

Competitor:  Google doc.

April 4, 2014

Posted on April 3rd, 2014 by thegymcf

 IMG_1984-LKilo’s Sarah Buzynski

#kilotrained

SIGN UP FOR CLASSES!!!!  Click here to register.

Take advantage of the 2 classes we are offering on Thursdays!!  A Basic Skills Class at 5am and 5:30 pm and an Advanced Skills Class at 5am and 5pm.  Basic Skills Class improves your basic Crossfit techniques for beginner and intermediate level CrossFitters.  Advanced Skills Class builds from the foundations of basic skills into advanced level skills!  You can’t build advanced skills if you don’t have SOLID basic skills.  If you aren’t sure which class is right for you, ask a coach!

Hurry and switch your monthly membership payment to ACH (automatic debit) instead of a credit/debit card and you will earn a free Kilo T-shirt!  This helps keep the Gym’s cost down so we can continue to offer our services to you at low prices!  ACH forms are at the front desk!

SIGN UP for Kilo’s Olympic Lifting Seminar with Armand McCormick April 13th 1pm-5pm!  Beginners to Advanced lifters. For more information click here!

May 9-11 North Central Regional  Navy Pier 600 E Grand Ave. Chicago, Ill. 60611. Tickets will go on sale in April.  Find a  Hotel!

Our Mobility and Elements Class is a hit!  Sign up M & W at 4:30pm and join us!  If you have an All Access membership, you’re already covered!  Otherwise, purchase a ME punch card!  15 punches for $50! SAVE YOUR JOINTS!! Your Body Is Worth It!

FRIDAY HOT BOX CLASSES

Mobility & Elements (ME): No Class Today!  Sign up M and W and reach your genetic potential!

Hot Yoga:  No Class today!  Sign up Saturday and Sweat it out in the Hot Box!

FRIDAY CROSSFIT CLASSES

RX: 1×1 @ 10 3×1 @ 9 RPE Clean and Jerk. Then, 50 Double Unders, 40 Hand Release Push Ups, 30 Hang Power Snatch (35/50), 20 Burpee Muscle Ups.  Refer to March 6, 2013

Gold: 4×3 @ 9 RPE Clean and Jerks. Then, 50 Double Unders, 40 Hand Release Push Ups, 30 Hang Power Snatch (30/40), 20 Burpee Jumping Muscle Ups.

Silver: 3×10 Med Ball Cleans Then, 50 Single Unders, 40 Hand Release Push Ups, 30 Hang Power Snatch (Bar), 20 Jumping Pull ups.

Endurance: 3x30sec speed steps. 3×5 Max Height Box Jumps, 50 Weighted Back Extensions

Men’s S&C:  RX

Women’s S&C: Gold

Competitor:  Google doc.

April 3, 2014

Posted on April 2nd, 2014 by thegymcf

IMG_2078-LKilo Member Todd Johnston “Thruster” during 14.5

SIGN UP FOR CLASSES!!!!  Click here to register.

Hurry and switch your monthly membership payment to ACH (automatic debit) instead of a credit/debit card and you will earn a free Kilo T-shirt!  This helps keep the Gym’s cost down so we can continue to offer our services to you at low prices!  ACH forms are at the front desk!

SIGN UP for Kilo’s Olympic Lifting Seminar with Armand McCormick April 13th 1pm-5pm!  Beginners to Advanced lifters. For more information click here!

May 9-11 North Central Regional  Navy Pier 600 E Grand Ave. Chicago, Ill. 60611. Tickets will go on sale in April.  Find a  Hotel!

Our Mobility and Elements Class is a hit!  Sign up M & W at 4:30pm and join us!  If you have an All Access membership, you’re already covered!  Otherwise, purchase a ME punch card!  15 punches for $50! SAVE YOUR JOINTS!! Your Body Is Worth It!

THURSDAY HOT BOX CLASSES

Mobility & Elements (ME): No Class Today!  Sign up M and W and reach your genetic potential!

Hot Yoga:  4:15pm and 6:30pm Class today!  Sign up and Sweat it out in the Hot Box!

THURSDAY CROSSFIT CLASSES

RX: Open Gym/Skills

Gold: Open Gym/Skills

Silver: Beginner’s Class!  Sign up and refine your skills on Snatch Progressions. kipping for all movements, and Handstand Push Ups.

Endurance: Open Gym/Skills

Men’s S&C:  Max Overhead Press 10min. Then, “Murph” Run 1 mile, 300 Air Squats, 200 Push Ups, 100 Pull Ups, 1 mile run.

Women’s S&C: 3RM Overhead Press 10min. Then, “Murph” Run 1 mile, 300 Air Squats, 200 Push Ups, 100 Pull Ups, 1 mile.

Competitor:  Google doc.

April 2, 2014

Posted on April 1st, 2014 by thegymcf

Lt_Michael_MurphyIn memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y.,

  killed in Afghanistan June 28th, 2005.

“This workout was one of Mike’s favorites and he’d named it “Body Armor”. ~ via www.crossfit.com.

CrossFit HQ named it “Murph” in his honor.

SIGN UP FOR CLASSES!!!!  Click here to register.

Kilo Members~please read more about our hero Michael Murphy.  Then, complete this wod in honor of his heroism and the ultimate sacrifice he and others have given for our freedoms.  There is no better way but to sacrifice less than an hour today to say thank you.  Post your times on the blog.

Hurry and switch your monthly membership payment to ACH (automatic debit) instead of a credit/debit card and you will earn a free Kilo T-shirt!  This helps keep the Gym’s cost down so we can continue to offer our services to you at low prices!  ACH forms are at the front desk!

Thrift shop was another success!  If you have any items that did not sell please pick them up by tomorrow end of day.  Otherwise we will donate them to goodwill :)  Thanks!

SIGN UP for Kilo’s Olympic Lifting Seminar with Armand McCormick April 13th 1pm-5pm!  Beginners to Advanced lifters. For more information click here!

May 9-11 North Central Regional  Navy Pier 600 E Grand Ave. Chicago, Ill. 60611. Tickets will go on sale in April.  Find a  Hotel!

Our Mobility and Elements Class is a hit!  Sign up M & W at 4:30pm and join us!  If you have an All Access membership, you’re already covered!  Otherwise, purchase a ME punch card!  15 punches for $50! SAVE YOUR JOINTS!! Your Body Is Worth It!

WEDNESDAY HOT BOX CLASSES

Mobility & Elements (ME): 4:30pm Class Today!  Sign up and reach your genetic potential!

Hot Yoga:  10am Class today!  Sign up and Sweat it out in the Hot Box!

WEDNESDAY CROSSFIT CLASSES

RX: Max Overhead Press 10min. Then, “Murph” Run 1 mile, 300 Air Squats, 200 Push Ups, 100 Pull Ups, 1 mile run.

Gold: 3RM Overhead Press 10min. Then, “Murph” Run 1 mile, 300 Air Squats, 200 Push Ups, 100 Pull Ups, 1 mile.

Silver: 3×10 Overhead Press. Then, “Murph” Run 800m, 150 Air Squats, 100 Push Ups, 50 Pull Ups, 800m.

Endurance: 100 Overhead Lunges

Men’s S&C:  Rest

Women’s S&C: Rest

Competitor:  Google doc.

April 1, 2014

Posted on March 31st, 2014 by thegymcf

5359_341785835924117_907943166_nSpecial Congratulations to Kilo’s Charlie Donohue!!

Top Score of 14.5 in the North Central Region!!

Way To Kick Some Ass!  Proud of you Charlie!!

Seriously, HATS OFF to everyone who participated in the Open!  These Wods are tough and You all did an AMAZING job!  We are all proud of every one of you! The best part of the CrossFit Games Open is that we had Kilo’s young and old competing together!  An awesome experience to watch.  CrossFit truly is for Everyone!

SIGN UP for Kilo’s Olympic Lifting Seminar with Armand McCormick April 13th 1pm-5pm!  Beginners to Advanced lifters. For more information click here!

May 9-11 North Central Regional  Navy Pier 600 E Grand Ave. Chicago, Ill. 60611. Tickets will go on sale in April.  Find a  Hotel!

All Access Pass saves you money!  Purchase one today!

Our Mobility and Elements Class is a hit!  Sign up M & W at 4:30pm and join us!  If you have an All Access membership, you’re already covered!  Otherwise, purchase a ME punch card!  15 punches for $50! SAVE YOUR JOINTS!! Your Body Is Worth It!

Please REMEMBER to SIGN UP FOR CLASSES!!!!  Click here to register.

TUESDAY HOT BOX CLASSES

Mobility & Elements (ME): No Class Today.  Sign up Wed. and reach your genetic potential!

Hot Yoga:  No Class today.  Sign up W, Th and Sweat it out in the Hot Box!

TUESDAY CROSSFIT CLASSES

RX: 1×1 @ 10 3×1 @ 9 RPE Back Squats Super set with 3 Ring Muscle Ups. Then,Then, Row 2000m, 20 Burpees, 20 Thrusters (62/85), 20 Deficit Handstand Push Ups. Time cap 16min. Refer to August 7th 2013

Gold:  1×1 @ 10 3×1 @ 9 RPE Back Squats Super set with 3 Ring Muscle Up Progressions. Then, Row 2000m, 20 Burpees, 20 Thruster (45/70), 20 Handstand Push Ups. Time cap 16min. Refer to August 7th 2013

Silver:  5×5 Overhead Squats Then, Row 2000m, 20 Burpees, 20 Thruster (20/30), 20 Decline Push Ups. Refer to August 7th 2013

Endurance: 50 Burpees For time.

Men’s S&C:  RX

Women’s S&C: Gold

Competitor:  Google doc.

March 31, 2014

Posted on March 30th, 2014 by thegymcf

IMG_1541-XLKilo Competitor Ben Schmidt

“Deadlift”

CrossFit Games Wod 14.5 in the books!  Great job Kilo!  Keep tabs on how well our competitors and our teams are doing here!

SIGN UP for Kilo’s Olympic Lifting Seminar with Armand McCormick April 13th 1pm-5pm!  Beginners to Advanced lifters. For more information click here!

May 9-11 North Central Regional  Navy Pier 600 E Grand Ave. Chicago, Ill. 60611. Tickets will go on sale in April.  Find a  Hotel!

All Access Pass saves you money!  Purchase one today!

SAVE YOUR JOINTS!!  We are now offering a Mobility and Elements Class M & W at 4:30pm!  If you have an All Access membership, you’re already covered!  Otherwise, purchase a ME punch card!  15 punches for $50! Your Body Is Worth It!

Please REMEMBER to SIGN UP FOR CLASSES!!!!  Click here to register.

MONDAY HOT BOX CLASSES

Mobility & Elements (ME): 4:30pm Class Today.  Sign up and reach your genetic potential!

Hot Yoga:  No Class today.  Sign up T, W, Th and Sweat it out in the Hot Box!

Barre:  No Class!  Sign up T, Th and tone your bootay!

MONDAY CROSSFIT CLASSES

RX:  Max Snatch 15 min. Then, “Diane” 21-15-9 Deadlift (70/100) and Handstand Push Ups. Refer to November 20, 2012

Gold:  3RM Snatch 15 min. Then, “Diane” 21-15-9 Deadlift (65/85) and Handstand Push Ups

Silver:  5×5 Overhead Squats Then, “Diane” 21-15-9 Deadlift (30/40) and Push Ups

Endurance: 3x500m interval row. 200 Double Unders.

Men’s S&C:  RX

Women’s S&C: Gold

Competitor:  Google doc.