June 22, 2015

Posted on June 21st, 2015 by thegymcf

11141225_10207511465531534_4803561230053491618_n2015 Alive and Running Team Kilo

#kilotrained

June Challenge:  Muscle Ups!  Competitors: 500 double dip muscle ups; Rx: 250 Muscle Ups; Gold: 150 attempts plus 500 pull ups and ring dips; Silver: 250 pull ups and dips.

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, Rehabilitation and IASTM 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): 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!

MONDAY CROSSFIT CLASSES

RX18min. Every Other Minute on The Minute, Even min. do 1 Clean and Jerk @ 8 RPE, odd min. do 5 Muscle Ups. Then, For time row 500m, 50 push ups, 5 ropes (15′), 400m row, 40 push ups, 4 ropes, 300m row,30 push ups, 3 ropes, 200m row, 20 push ups, 2 ropes, 100m row, 10 push ups, 1 rope. 18min cap.

Gold18min. Every Other Minute on The Minute,, Even min. do 2 Clean and Jerk @ 8 RPE, odd min. do 5 Chest To Bar Pull Up and 5 Dips. Then, For time row 500m, 50 push ups, 5 ropes (15′), 400m row, 40 push ups, 4 ropes, 300m row, 30 push ups, 3 ropes, 200m row, 20 push ups, 2 ropes, 100m row, 10 push ups, 1 rope. 18min cap.

Silver18min. Every Other Minute on The Minute,, Even min. do 1 Clean and Jerk, odd min. do 5 Pull ups and 5 dips. Then, For time row 500m, 50 push ups, 5 Strict Pull ups, 400m row, 40 push ups, 4 Strict Pull ups, 300m row,30 push ups, 3 Strict Pull ups, 200m row, 20 push ups, 2 Strict Pull ups, 100m row, 10 push ups, 1 Strict Pull up. 18min cap.

Endurance50 Barbell Squats and pro- Agility x6

Men’s S&C: Gold

Women’s S&C: Gold

On-Ramp Classes: 6 min Every Minute on The Minute do 2 Hang Snatch. Then, Every Minute on The Minute for 6 min do 2  Hang Clean and Jerk.  Then, 5 Rounds for Time of 10 Knees To Elbows 10 Hand Release Push Ups, 10 Kettlebell Swings.

Competitor:  Google sheet

June 20, 2015

Posted on June 19th, 2015 by thegymcf

 th-1No Classes Today!

 Alive and Running 5k will be our Crossfit workout today!

You can register on site at 6:30am!

Click on the link for more information!  Alive and Running 5k

We will meet at 8:30am after the race for a Kilo picture same place as last year (behind the finish line)!

June Challenge:  Muscle Ups!  Competitors: 500 double dip muscle ups; Rx: 250 Muscle Ups; Gold: 150 attempts plus 500 pull ups and ring dips; Silver: 250 pull ups and dips.

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, Rehabilitation and IASTM 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!!

June 19, 2015

Posted on June 18th, 2015 by thegymcf

11200811_601177836651581_3511659124108725426_nIt’s always down to you and the choices you make.

Work on the things you can change and never dwell on the things you can’t.

You choose… ‘results’ or ‘excuses’ it’s always down to YOU…

no one has ever given their BEST and regretted it.

GO HARD NO EXCUSES.

#kilotrained

This Saturday, June 20th Alive and Running 5k! This will be our Crossfit workout that day. Click on the link for more information!  Alive and Running 5k We will meet at 8:30am after the race for a Kilo picture same place as last year (behind the finish line)!

Say Good Bye To Emily and wish her luck with her new adventure tonight, Friday 7pm at Tony’s Main Street Cedar Falls!

June Challenge:  Muscle Ups!  Competitors: 500 double dip muscle ups; Rx: 250 Muscle Ups; Gold: 150 attempts plus 500 pull ups and ring dips; Silver: 250 pull ups and dips.

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: 8×1 Front Squat @ 10 RPE superset w/10 Ring Dips. Then, 3 Rounds for Time of 10 Push-Press 40/60, 10 Alternating Kettlebell Hang Power Snatch 55/70. Time Cap 5 min.

Gold8×3 Front Squat @ 10 RPE superset w/5 Ring Dips. Then, 3 Rounds for Time of 10 Push Press 30/40, 10 Alternating Kettlebell Hang Power Snatch 35/55. Time Cap 5 min.

Silver8×5 Front Squat superset w/5 Dips. Then, 3 Rounds for Time of 10 Push Press (Bar), 10 Alternating Kettlebell Hang Power Snatch 25. Time Cap 5 min.

Endurance: Tabata Push ups and Back Extensions

Men’s S&C: Gold

Women’s S&C: Gold

On-Ramp Classes: No Class Today

Competitor:  Google sheet

June 18, 2015

Posted on June 17th, 2015 by thegymcf

10805715_601680993267932_4588621367235438421_nFind Fuel Even If Your Tank Is Empty

#kilotrained

This Saturday, June 20th Alive and Running 5k! This will be our Crossfit workout that day. Click on the link for more information!  Alive and Running 5k We will meet at 8:30am after the race for a Kilo picture same place as last year (behind the finish line)!

June Challenge:  Muscle Ups!  Competitors: 500 double dip muscle ups; Rx: 250 Muscle Ups; Gold: 150 attempts plus 500 pull ups and ring dips; Silver: 250 pull ups and dips.

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

THURSDAY CROSSFIT CLASSES

RX: Advanced Skills Class 5am and 5:30pm 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: Rest

On-Ramp Classes: 5x 3 Overhead Press+ 3 Push-Press + 3 Jerk.  Then, For time complete “Grace” rest 3min. then complete “Diane”

Competitor:  Google sheet

June 17, 2015

Posted on June 16th, 2015 by thegymcf

11350448_598646293571402_8510088669651177154_nBuilt on Freedom

#kilotrained

This Saturday, June 20th Alive and Running 5k! This will be our Crossfit workout that day. Click on the link for more information!  Alive and Running 5k We will meet at 8:30am after the race for a Kilo picture same place as last year (behind the finish line)!

June Challenge:  Muscle Ups!  Competitors: 500 double dip muscle ups; Rx: 250 Muscle Ups; Gold: 150 attempts plus 500 pull ups and ring dips; Silver: 250 pull ups and dips.

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

WEDNESDAY CROSSFIT CLASSES

RX6×1  Deadlift @ 10 RPE superset w/10yd Handstand Walk. Then, 5 Rounds For Time of 3 Rope Climbs (15′), 5 Strict Handstand Push Ups, 7 Pistols (Each Leg). Time cap 17 min.

Gold6×3 Deadlift @ 10 RPE superset w/5yd Handstand Walk. Then, 5 Rounds For Time of 2 Rope Climbs (15′), 4 Strict Handstand Push Ups, 6 Alt. Pistols. Time cap 17 min.

Silver6×5 Deadlift. superset w/3 Wall Walk. Then, 5 Rounds For Time of 5 Strict Pull Ups, 10 Strict Push Ups, 15 Jump Squats. Time cap 17 min.

Endurance6x100yd Sled pulls. light weight. (so there is no stopping)

Men’s S&C: Gold

Women’s S&C: Gold

On-Ramp Classes: 5×5 Back Squats superset with 5 dips.  Then, 75 Power Snatch for time (25)

Competitor:  Google sheet

June 16, 2015

Posted on June 15th, 2015 by thegymcf

 11110899_601172576652107_8163105025565074998_oDo your work with your whole heart, and you will succeed.

#kilotrained

Next Saturday, June 20th is a very important fundraising event! Kilo’s Troy Belmer heads up this event. Please plan on attending! This will be our Crossfit workout that day. Click on the link for more information! Alive and Running 5k

June Challenge:  Muscle Ups!  Competitors: 500 double dip muscle ups; Rx: 250 Muscle Ups; Gold: 150 attempts plus 500 pull ups and ring dips; Silver: 250 pull ups and dips.

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): 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!

TUESDAY CROSSFIT CLASSES

RX1 Hang Power Clean Every Minute on The Minute for 12min. @ 10 RPE. Then, For time 75 Burpee Box Jumps 24/20.  10min time cap

Gold3 Hang Power Clean Every Minute on The Minute for 12min. @ 10 RPE. Then, For time, 75 Burpee Box Jumps 20.  10min time cap

Silver5 Hang Power Clean Every Minute on The Minute for 12min.. Then, For time, 60 Burpee Box Jumps 20.  10min time cap

Endurance3×1 mile repeats. Start at 75% for 1st mile rest 1 min. 90% for 2nd mile rest 1min. Max Effort 3rd Mile.

Men’s S&C: Gold

Women’s S&C: Gold

On-Ramp Classes: No Class Today

Competitor:  Google sheet

June 15, 2015

Posted on June 14th, 2015 by thegymcf

11295938_601679333268098_3861713458305822380_nWhile Most Of Us Are Dreaming of Success

Winners Wake Up and Work Hard To Achieve It

#kilotrained

Next Saturday, June 20th is a very important fundraising event! Kilo’s Troy Belmer heads up this event. Please plan on attending! This will be our Crossfit workout that day. Click on the link for more information! Alive and Running 5k

June Challenge:  Muscle Ups!  Competitors: 500 double dip muscle ups; Rx: 250 Muscle Ups; Gold: 150 attempts plus 500 pull ups and ring dips; Silver: 250 pull ups and dips.

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): 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!

MONDAY CROSSFIT CLASSES

RX: 1  Box Squat Every Minute on The Minute for 8min @ 10RPE.  As Many Reps As Possible for 30min. 5  Power Snatch (50/80), run 400m, 5 Overhead Squat (50/85).

Gold3 Box Squats Every Minute on The Minute for 8min @ 10RPE. As Many Reps As Possible for 30min. 5  Power Snatch (40/60), run 400m, 5 Overhead Squat (40/60).

Silver5 Box Squats Every Minute on The Minute for 8min. As Many Reps As Possible for 30min. 5 Power Snatch. (Bar), run 400m, 5 Overhead Squat (Bar).

Endurance20/18/16 Alt. Front Rack Lunge (40/60) and Row(cal)

Men’s S&C: Gold

Women’s S&C: Gold

On-Ramp Classes: Every Minute on The Minute 12min. on alternating minutes, the even minutes do 1 clean + 1 Power Clean + 2 Jerks, and odd minutes do 5 Thrusters from the ground. Then, For time run 1 mile, 50 Wall Balls , 50 Burpees, 50 Double Unders. Time cap 20min.

Competitor:  Google sheet

June 14, 2015

Posted on June 13th, 2015 by thegymcf

549325_10103551803299573_7421892530860582061_nCongratulations Megan Schipper and Adam Timmins!!

Best of Luck!!

#beautifulbride

#youwillalwaysbeschipptous

#kilotrained

A Memo From Sarah Mac:  “I cannot say thank you enough to all of those that have helped to support our Kilo Teams this year. Today’s golf outing was so much fun and we appreciate all of those who sponsored a hole, came to golf, and donated to our teams! Armand and I cannot believe the amount of support and generosity you give to us…You all are what make The Gym so great! To those of you that got so much joy out of watching us suck at golf…game on next year!”

Next Saturday, June 20th is a very important fundraising event! Kilo’s Troy Belmer heads up this event. Please plan on attending! This will be our Crossfit workout that day. Click on the link for more information! Alive and Running 5k

June Challenge:  Muscle Ups!  Competitors: 500 double dip muscle ups; Rx: 250 Muscle Ups; Gold: 150 attempts plus 500 pull ups and ring dips; Silver: 250 pull ups and dips.

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!!

June 13, 2015

Posted on June 12th, 2015 by thegymcf

11312794_601171639985534_1436284479249235935_o#definitelykilotrained

Thank you to everyone who participated in the Kilo Golf Outing!!

Next Saturday, June 20th is a very important fundraising event! Kilo’s Troy Belmer heads up this event. Please plan on attending! This will be our Crossfit workout that day. Click on the link for more information! Alive and Running 5k

June Challenge:  Muscle Ups!  Competitors: 500 double dip muscle ups; Rx: 250 Muscle Ups; Gold: 150 attempts plus 500 pull ups and ring dips; Silver: 250 pull ups and dips.

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: 3×6 Bulgarian Squats at max effort. 5 1 min rounds with 1 min rest. Wall Balls for max reps in the min. Score is lowest reps within any minute. Rest 3 min. 5x100m Sprints Score is slowest 100. (1:3) Refer to 6/14/14

Gold: 3×6 Bulgarian Squats at max effort. 5 1 min rounds with 1 min rest. Wall Balls for max reps in the min. Score is lowest reps within any minute. Rest 3 min. 5x100m Sprints Score is slowest 100. (1:3)

Silver3×6 Bulgarian Squats at max effort. 5 1 min rounds with 1 min rest. Wall Balls for max reps in the min. Score is lowest reps within any minute. Rest 3 min. 5x100m Sprints Score is slowest 100. (1:3)

June 12, 2015

Posted on June 11th, 2015 by thegymcf

11221443_666591943472327_3764823232721249615_oPerseverance

#kilotrained

Our last class today is at 9:30am due to the Kilo Golf Outing  Open Gym the rest of the day!

Next Saturday, June 20th is a very important fundraising event! Kilo’s Troy Belmer heads up this event. Please plan on attending! This will be our Crossfit workout that day. Click on the link for more information! Alive and Running 5k

June Challenge:  Muscle Ups!  Competitors: 500 double dip muscle ups; Rx: 250 Muscle Ups; Gold: 150 attempts plus 500 pull ups and ring dips; Silver: 250 pull ups and dips.

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

RX5×1 Clean Pull + Clean and Jerk @ 10RPE. Then with a partner complete 6 rounds for time of 30 Burpees, and 500m row. Each athlete will complete 6 rounds. Time cap 30 min. Refer to 6/13/2014

Gold:  5×1 Clean Pull + Clean and Jerk @10RPE of 3rm. Then with a partner complete 6 rounds for time of 30 Burpees and 500m row. Each athlete will complete 6 rounds. time cap 30 min.

Silver:  5×5 Clean and Jerk. Then with a partner complete 6 rounds for time of 30 Burpees and 500m row. Each athlete will complete 6 rounds. time cap 30 min.

Endurance: 3x30sec speed steps. 3×5 max height Box Jumps. 50 weighted Back Ext.

Men’s S&C: Rx

Women’s S&C: Gold

On-Ramp Classes: No Class Today

Competitor:  Google sheet