August 22, 2015

Posted on August 21st, 2015 by thegymcf

11059891_619656484803716_4351068384236114573_oBig Weight Kate

Go Heavy or Go Home

#kilotrained

August Challenge:  On the board!  Wallballs!

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!

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:  3×5 Bulgarian Squats each leg superset with Bentover Rows . With a partner complete 10 rounds of 2 rope climbs (19′), 20 alternating push ups, & 40 alternating air squats.

Gold:   3×5 Bulgarian Squats each leg superset with Bentover Rows. With a partner complete 10 rounds of 2 rope climbs (15′), 20 alternating push ups, & 40 air squats.

Silver3×5 Bulgarian Squats each leg superset with Bentover Rows. With a partner complete 10 rounds of 2 rope climbs, 20 alternating push ups, & 40 air squats.

Competitor:  Google sheet

August 21, 2015

Posted on August 20th, 2015 by thegymcf

11111611_609874852448546_6281688523177338791_oLive By Example

A Healthy Parent Raises A Healthy Child

#kilotrained

August Challenge:  On the board!  Wallballs!

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!

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:  Power Clean and Jerk + Pause Clean 6×1 @ 10 RPE. With a 15min clock: 30 burpee muscle up buy-in, then complete AMRAP with time left of 5 STOH(40/60), 400m run, 5 Hang Cleans (40/60).

Gold Power Clean and Jerk + Pause Clean 6×2 @ 10 RPE. With a 15min clock: 10 burpee muscle up buy-in, then complete AMRAP with time left of 5 STOH(40/60), 400m run, 5 Hang Cleans (40/60).

Silver: Power Clean and Jerk + Pause Clean 6×3. With a 15min clock: 30 burpee Pull ups and 30 dip buy-in, then complete AMRAP with time left of 5 STOH(15/20), 400m run, 5 Hang Cleans (15/20).

Endurance: Every Minute on The Minute 20 double unders and 6 split jumps for 10 min.

Men’s S&C: Rest

Women’s S&C: Rest

On-Ramp Classes: No Class

Competitor:  Google sheet

 

August 19, 2015

Posted on August 19th, 2015 by thegymcf

11109148_615463915222973_5333532751407507041_nEmbrace The Struggle and Let It Make You Stronger

#kilotrained

August Challenge:  On the board!  Wallballs!

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!

THURSDAY 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!

THURSDAY CROSSFIT CLASSES

RX: Advanced Skills Class 5am and 5pm class this week.  Sign Up!

Gold:   Advanced Skills Class 5am and 5pm class this week.  Sign Up!

Silver:  Basic Skills Class 5am and 5pm

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

August 19, 2015

Posted on August 18th, 2015 by thegymcf

IMG_3852Face Challenges With Strength, Determination, and Confidence

#kilotrained

No Yoga until fall schedule starts.

August Challenge:  On the board!  Wallballs!

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!

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

RX5min Every Minute on The Minute of 2 Front Squats @10RPE. 30 Chest To Bar Pull Ups, 50 Wall Balls (20 10’/ 20 12′), 70 calories, 90 walking lunges, and then work back down. 25min cap

Gold5min Every Minute on The Minute of 3 Front Squats @10RPE. 30 Pull Ups, 50 Wall Balls (14/20), 70 calories, 90 walking lunges, and then work back down. 25min cap

Silver5min Every Minute on The Minute of 5 Front Squats. 30 Pull Ups, 50 Wall Balls (10/14), 70 calories, 90 walking lunges. 25min cap

Endurance: 10 wall walks, and 50 air squats.

Men’s S&C: Gold

Women’s S&C: Gold

Competitor:  Google sheet

August 18, 2015

Posted on August 17th, 2015 by thegymcf

11870777_10207661180515833_7029847328550516594_nCongratulations on your performance at Nationals Jordan Weichers! 

6th place in the nation in Clean and Jerk!!

#kilotrained

No Yoga until fall schedule starts.

August Challenge:  On the board!  Wallballs!

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!

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 10×1 @ 9-10 RPE. superset with 5 Weighted Dips. Then, 12min As Many Reps As Possible of 7 Wall Balls, 5 Strict Handstand Push Ups, 3 L Pull Ups

Gold: Power Snatch + Snatch 10×2 @ 9-10 RPE. superset with 5 Ring Dips. Then, 12min As Many Reps As Possible of 7 Wall Balls, 5 Strict Handstand Push Ups, 3 L Pull Ups

Silver: Power Snatch+ Snatch 10×3 superset with 5 Dips. Then, 12min As Many Reps As Possible of 7 wall balls, 5 Strict HSPU, 3 Pull Ups

Endurance: 800m run, rest 2min 400m run, rest 1 min. 200m run.

Men’s S&C: Gold

Women’s S&C: Gold

Competitor:  Google sheet

August 17, 2015

Posted on August 16th, 2015 by thegymcf

11892236_10205027049942997_8024356857086067254_nCongratulations Kilo Members Anthony and Navya on their Marriage this past weekend!

Best Wishes!!

#kilotrained

No Yoga until fall schedule starts.

August Challenge:  On the board!  Wallballs!

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!

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

RX7X1 Back Squat @ 10RPE. Then, 3 Rounds for Time 30 Double Unders and 15 Deadlifts(100/142). Time cap 6min.

Gold: 7X3 Back Squat@ 10RPE. Then, 3 Rounds for Time 20 Double Unders and 15 Deadlifts (70/100). Time cap 6min.

Silver7X5 Back Squat@ 10RPE. Then, 3 Rounds for Time 30 Single Unders and 15 Deadlifts (30/40). Time cap 6min.

Endurance: 12 burpees Every Minute On The Minute for 5 min

Men’s S&C: Gold

Women’s S&C: Gold

Competitor:  Google sheet

August 15, 2015

Posted on August 14th, 2015 by thegymcf

11269970_10207050676733620_3764927418798363800_nWatch Kilo’s Jordan Weichers compete at Nationals! 

5:45pm Saturday!!  Here’s the link!

#kilotrained

August Challenge:  On the board!  Wallballs!

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!

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: Every Minute on The Minute for 7min. 2 Clean and Jerk @ 10 RPE. Then, for time complete 100 walking lunges, 100 butterfly situps, 100 Pull Ups, and 100 Hand Release push ups. time cap16min.

Gold:  Every Minute on The Minute for 7min. 3 Clean and Jerk @ 10 RPE. Then, for time complete 100 walking lunges, 100 butterfly situps, 75 Pull Ups, and 75 Hand Release push ups. time cap16min.

SilverEvery Minute on The Minute for 7min. 5 Clean and Jerk. Then, for time complete 100 walking lunges, 100 butterfly situps, 50 Pull Ups, and 50 Hand Release push ups. time cap16min.

Competitor:  Google sheet

August 14, 2015

Posted on August 13th, 2015 by thegymcf

fall special- Invitation 1Spread the word!!  Last Day of the Fall Special !! 

New Student Sign Up $75/mo.  New Non-Student Sign Up $100/mo.

#kilotrained

August Challenge:  On the board!  Wallballs!

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!

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: 5×2 Box Squat Superset with 5  Ring Muscle Ups. Then, 5x300m shuttle runs. 1min rest intervals.

Gold:  5×5 Box Squat Superset with 5 Ring Muscle Up Progressions. Then, 5x300m shuttle runs.

Silver5×5 Box Squat Superset with 5 Pull ups and Dips. Then, 5x300m shuttle runs.

Endurancetabata squats and back ext.

Men’s S&C: Rest

Women’s S&C: Rest

On-Ramp Classes: No Class Today

Competitor:  Google sheet

Fall Special

Posted on August 13th, 2015 by thegymcf

fall special- Invitation 1

August 13, 2015

Posted on August 12th, 2015 by thegymcf

11224001_10205904594627467_5266341951321782752_nBalance Your Life

#kilotrained

Best Inspiration Ever

Spread the word!!  Fall Special through Friday!!  New Student Sign Up $75/mo.  New Non-Student Sign Up $100/mo.

August Challenge:  On the board!  Wallballs!

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!

THURSDAY 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!

THURSDAY CROSSFIT CLASSES

RX: Advanced Skills Class 5am and 5pm class this week.  Sign Up!

Gold:   Advanced Skills Class 5am and 5pm class this week.  Sign Up!

Silver:  Basic Skills Class 5am and 5pm

Men’s S&C: Rest

Women’s S&C: Rest

On-Ramp Classes: 5×5 back squat then 5×5 front squat. Then, 3 Rounds for Time of 30 Push Press(20) and 30 alt KettleBell Snatch

Competitor:  Google sheet