August 12, 2014

Posted on August 11th, 2014 by thegymcf

df61934ae04d1296690d4a47ebdadbabFocus On The Present

You Will Amaze Yourself

#kilotrained

Growing Up Strong

Kettle Bell Challenge for August is posted on the Board!  Join us in knocking out 1000 KB swings this month!!

Kilo Trained Gyms are now open in Waterloo and Waverly!!  For more information click here!

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!

Check out all of our upcoming events on our Events page!!

Click here to register for classes.

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: Power Snatch + Snatch 4×2 @ 7 RPE. Then, “Kelly” 5 Rounds For Time of 400m Run, 30 Box Jumps (20/24), and 30 Wall Balls (14/20). Time Cap 30min. Refer to June 28th 2011.

Gold:  SAME AS RX

Silver: 4×5 Overhead Squat. Then, “Kelly” 5 Rounds For Time of 200m Run, 20 Box Jumps (20), and 20 Wall Balls (14). Time Cap 30min. Refer to June 28th 2011.

Endurance: 50 Burpees For time.

Men’s S&C:  Gold

Women’s S&C: Gold

Competitor:  Google Doc

August 11, 2014

Posted on August 10th, 2014 by thegymcf

images-1You Are Destined For Greatness

#kilotrained

Kettle Bell Challenge for August is posted on the Board!  Join us in knocking out 1000 KB swings this month!!

Kilo Trained Gyms are now open in Waterloo and Waverly!!  For more information click here!

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!

Check out all of our upcoming events on our Events page!!

Click here to register for classes.

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: Back Squat 4×5 @ 7 RPE. Then, “Nutts” For time:10 Handstand Push Ups, (80/115), 15 DeadLifts, 25 Box Jumps (24/30), 50 Pull Ups, 100 Wall Balls , 14/20 pounds, 10′, 200 Double Unders Run 400 meters with a 20k plate. 30min cap

Gold:  Back Squat 4×5 @ 7 RPE. Then, “Nutts” For time: 10 Handstand Push-Ups, (70/100) 15 Deadlifts, 25 Box Jumps, (24/30), 50 Pull-Ups, 100 Wall balls, 14/20 pounds, 9′, 100 Double-Unders, Run 400 meters with a 20k plate. 30min cap

Silver: Back Squat 4×5 @ 7 RPE. Then, “Nutts” For time:, 10 Handstand Push-Ups, (30/40) 15 Deadlifts, 25 Box Jumps, (20), 50 Jumping Pull Ups, 50 Wall balls, 10 pounds, 10′, 200 Single Unders, Run 400 meters with a 20k plate. 30min cap

Endurance: none

Men’s S&C:  Gold

Women’s S&C: Gold

Competitor:  Google Doc

August 9, 2014

Posted on August 8th, 2014 by thegymcf

1451445_10152592614334153_8999726230570080801_n“To keep the body in good health is a duty…

otherwise we shall not be able to keep our mind strong and clear.” – Buddha

Backwards Running Benefits

Kettle Bell Challenge for August is posted on the Board!  Join us in knocking out 1000 KB swings this month!!

Kilo Trained Gyms are now open in Waterloo and Waverly!!  For more information click here!

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!

Check out all of our upcoming events on our Events page!!

Click here to register for classes.

SATURDAY HOT BOX CLASSES

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

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

SATURDAY CROSSFIT CLASSES

RX: 20 min. Max Power Clean and Max Power Snatch. Then, 3 Rounds For Time of 1min Handstand hold and 400m Backwards run.

Gold:  20 min. 3 Rep Max Power Clean and Max Power Snatch. Then, 3 Rounds For Time of 1min Handstand Hold and 400m Backwards run.

Silver:  5×5 Power Clean and Power Snatch. Then, 3 Rounds For Time of 1min Handstand Hold and 400m Backwards run.

Competitor:  Google Doc

August 8, 2014

Posted on August 7th, 2014 by thegymcf

10525718_10152707532069258_6359334740808996456_n‘Take care of your body. It’s the only place you have to live.” – Jim Rohn

#kilotrained

Kettle Bell Challenge for August is posted on the Board!  Join us in knocking out 1000 KB swings this month!!

Kilo Trained Gyms are now open in Waterloo and Waverly!!  For more information click here!

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!

Check out all of our upcoming events on our Events page!!

Click here to register for classes.

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: 20min To Find Max Overhead Press and Front Squat. Then. row 50 calories, 30 Thrusters (30/40), and 10 Ring Muscle Ups.

Gold: 20min To Find 3 Rep Max Overhead Press and Front Squat. Then. row 50 calories, 30 Thrusters (30/40), and 10 Chest To Bar Pull Ups.

Silver: 5×5 Overhead Press and Front Squat. Then. row 50 calories, 30 Thrusters (Bar), and 10 Pull Ups.

Endurance: 300 Air Squats For time.

Men’s S&C:  Gold

Women’s S&C: Gold

Competitor:  Google Doc

August 7, 2014

Posted on August 6th, 2014 by thegymcf

IMG_1587

TBT at The Gym CrossFit Kilo!

This is one of our Kilo Coaches

(These TBT pictures will include coaches from Waterloo and Waverly Kilo trained Gyms as well)

Guess Who It Is!!

Kettle Bell Challenge for August is posted on the Board!  Join us in knocking out 1000 KB swings this month!!

Kilo Trained Gyms are now open in Waterloo and Waverly!!  For more information click here!

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!

Check out all of our upcoming events on our Events page!!

Click here to register for classes.

THURSDAY HOT BOX CLASSES

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

Hot Yoga: 6am and 9am 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 or Basic Skills Class 5am or 5:30pm this week.

Silver: Basic Skills Class 5am or 5:30pm class this week.

Endurance: Open Gym/Skills

Men’s S&C:  Rest

Women’s S&C: 20min 3 Rep Max Back Squat. Then, 3 Rounds For Time 15 Burpee Over Box Jumps (20) and 15 Sumo Deadlift High Pull (30/40)

Competitor:  Google Doc

August 6, 2014

Posted on August 5th, 2014 by thegymcf

10580066_10152628888683330_7428231970179613448_n

There are only two ways to live life.

One is as though nothing is a miracle. The other is as though everything is. – Albert Einstein

#kilotrained

Kettle Bell Challenge for August is posted on the Board!  Join us in knocking out 1000 KB swings this month!!

We are starting TBT pictures of the Kilo coaches starting next week!  Be sure to check out the blog and guess which coach is featured each Thursday!  This should be fun!!

Bucks Party Deck Tonight!!!

Kilo Trained Gyms are now open in Waterloo and Waverly!!  For more information click here!

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!

Check out all of our upcoming events on our Events page!!

Click here to register for classes.

WEDNESDAY 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!

WEDNESDAY CROSSFIT CLASSES

Rx: 20min Max Back Squat. Then, 3 Rounds For Time 15 Burpee Over Box Jumps (20/24).
(24) and 15 Sumo Deadlift High Pull (30/40)

Gold: 20min 3Rep Max Back Squat. Then, 3 Rounds For Time 15 Burpee Over Box Jumps (20) and 15 Sumo Deadlift High Pull (30/40)

Silver: 5×5 Back Squat. Then, 3 Rounds For Time 15 Burpee Over Box Jumps (20) and 15 Sumo Deadlift High Pull (Bar)

Endurance: 1.5mile run

Men’s S&C:  Gold

Women’s S&C: Rest

Competitor:  Google Doc

August 5, 2014

Posted on August 4th, 2014 by thegymcf

10574446_485511474884885_1280152711016564632_nYou are never too old to set another goal or to dream a new dream. ~C.S.Lewis

You are never too old…

Kettle Bell Challenge for August is posted on the Board!  Join us in knocking out 1000 KB swings this month!!

We are starting TBT pictures of the Kilo coaches starting next week!  Be sure to check out the blog and guess which coach is featured each Thursday!  This should be fun!!

Wednesday August 6th, Bucks Party Deck!  Click here for more information!

Kilo Trained Gyms are now open in Waterloo and Waverly!!  For more information click here!

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!

Check out all of our upcoming events on our Events page!!

Click here to register for classes.

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: 20min Max Clean and Jerk 9min As Many Reps As Possible of 20 Double Unders, 10 Hand Release Push Ups, & 5 Kettlebell Swings (55/70)

Gold: 20min 3Rep Max Clean and Jerk. 9min As Many Reps As Possible of 20 Double Unders, 10 Hand Release Push Ups, & 5 Kettlebell Swings (35/55)

Silver: 5×5 Clean and Jerk Progressions. 9min As Many Reps As Possible of 5 Double Unders, 10 Hand Release Push Ups, & 5 Kettlebell Swings (25/35)

Endurance: 3x1000m Row (1:1)

Men’s S&C:  Gold

Women’s S&C: Gold

Competitor:  Google Doc

August 4, 2014

Posted on August 3rd, 2014 by thegymcf

untitled

Life Isn’t About Finding Yourself

Life Is About Creating Yourself

We are starting TBT pictures of the Kilo coaches starting next week!  Be sure to check out the blog and guess which coach is featured each Thursday!  This should be fun!!

Wednesday August 6th, Bucks Party Deck!  Click here for more information!

Kilo Trained Gyms are now open in Waterloo and Waverly!!  For more information click here!

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!

Check out all of our upcoming events on our Events page!!

Click here to register for classes.

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: 20min Max Snatch. Then, 5 Rounds For Time of 200m run 10 Pull Ups and 10  Air Squats

Gold:  20min 3 rep Max Snatch. Then, 5 Rounds For Time of 200m run 10 Pull ups and 10 Air Squats

Silver: 5×5 Snatch Progressions. Then, 5 Rounds For Time of 200m run 5 Pull ups and 10 Air Squats

Endurance: 50 Weighted Lunges and Pro Agility x6

Men’s S&C:  Gold

Women’s S&C: Gold

Competitor:  Google Doc

 

August 3, 2014

Posted on August 2nd, 2014 by thegymcf

10565126_485512114884821_3641550162841293071_nThe difference between perseverance and obstinacy

is that one often comes from a strong will and the other from a strong won’t

We are starting TBT pictures of the Kilo coaches starting next week!  Be sure to check out the blog and guess which coach is featured each Thursday!  This should be fun!!

Wednesday August 6th, Bucks Party Deck!  Click here for more information!

Kilo Trained Gyms are now open in Waterloo and Waverly!!  For more information click here!

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!

Check out all of our upcoming events on our Events page!!

Click here to register for classes.

August 2, 2014

Posted on August 1st, 2014 by thegymcf

imagesFear, Desire, Hope

They push us to the future

#kilotrained

We are starting TBT pictures of the Kilo coaches starting next week!  Be sure to check out the blog and guess which coach is featured each Thursday!  This should be fun!!

Wednesday August 6th, Bucks Party Deck!  Sign up sheet at the front desk!  Deadline to sign up is August 1st!  Click here for more information!

Kilo Trained Gyms are now open in Waterloo and Waverly!!  For more information click here!

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!

Check out all of our upcoming events on our Events page!!

Click here to register for classes.

SATURDAY HOT BOX CLASSES

Mobility & Elements (ME): 9am Class Today!  Sign up!  Save your joints and reach your genetic potential!

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

FRIDAY CROSSFIT CLASSES

RX:  3 attempts at max Dead Lift.  Tire Flip Races

Gold:  3 attempts at 3RM Dead Lift. Tire Flip Races

Silver:   3×5 Dead Lift.  Tire Flip Races