July 25, 2015

Posted on July 24th, 2015 by thegymcf

11708025_618213524948012_5861403013849456862_oIceman’s 1st World Games Appearance

The link to the 2015 World Games workouts and schedule

Watch the Games

Cheer On Team Kilo!!!!

If you ordered a World Games Kilo shirt or tank, they are in!  They are labeled with your name on the table by the water fountain.  Please only pick up what you ordered.

Reminder!!  Monday July 20-24 is the CrossFit World Games!  We will only have classes in the mornings at 5, 6, and 9am.  Afternoon classes will run as usual!

July Challenge: Cardio challenge On the board!

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!!

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:  Murph:  For time, with a 20 / 14-lb. body armor:
1-mile run
100 pull-ups
200 push-ups
300 squats
1-mile run

Gold:   Murph: For time:
1-mile run
100 pull-ups
200 push-ups
300 squats
1-mile run

Silver:  SMurph:  For time:
800m run
50 pull-ups
100 push-ups
150 squats
800m run

Competitor:  Google sheet

July 24, 2015

Posted on July 23rd, 2015 by thegymcf

11742816_617692495000115_1796579711607908643_n2015 Team Kilo Crushed the 6 mile Relay

The link to the 2015 World Games workouts and schedule

Watch the Games

Cheer On Team Kilo!!!!

If you ordered a World Games Kilo shirt or tank, they are in!  They are labeled with your name on the table by the water fountain.  Please only pick up what you ordered.

Reminder!!  Monday July 20-24 is the CrossFit World Games!  We will only have classes in the mornings at 5, 6, and 9am.  Afternoon classes will run as usual!

July Challenge: Cardio challenge On the board!

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!!

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: Master’s wod SQT:  3 rounds for time of: 10 Snatch (30/42k) 200-meter sprint (4 x 50 m).  8 minute rest then, Master’s wod Double Hanger:  3 rounds for time of: 100 Double Unders, 7 Hang Power Clean and Jerk (50/80k)

Gold:   Master’s wod SQT:  3 rounds for time of: 10 Snatch (30/42k) 200-meter sprint (4 x 50 m).  8 minute rest then, Master’s wod Double Hanger:  3 rounds for time of: 75 Double Unders, 7 Hang Power Clean and Jerk (35/50)

Silver:  Master’s wod SQT:  3 rounds for time of: 10 Snatch (bar) 200-meter sprint (4 x 50 m).  8 minute rest then, Master’s wod Double Hanger:  3 rounds for time of: 100 Single Unders, 7 Hang Power Clean and Jerk (20/35)

Men’s S&C: Gold

Women’s S&C: Gold

On-Ramp Classes:  No Classes Today

Competitor:  Google sheet

July 23, 2015

Posted on July 22nd, 2015 by thegymcf

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2015 Team Kilo

The link to the 2015 World Games workouts and schedule

Watch the Games

Cheer On Team Kilo!!!!

If you ordered a World Games Kilo shirt or tank, they are in!  They are labeled with your name on the table by the water fountain.  Please only pick up what you ordered.

Reminder!!  Monday July 20-24 is the CrossFit World Games!  We will only have classes in the mornings at 5, 6, and 9am.  Afternoon classes will run as usual!

July Challenge: Cardio challenge On the board!

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!!

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!

WEDNESDAY CROSSFIT CLASSES

RX: Advanced Skills Class 5am and 5:30pm class this week.  Sign Up!

Gold:   Advanced Skills Class 5am and 5:30pm class this week.  Sign Up!

Silver:  Basic Skills Class 5am and 5:30pm

Men’s S&C: Gold

Women’s S&C: Gold

On-Ramp Classes: 

Competitor:  Google sheet

July 22, 2015

Posted on July 21st, 2015 by thegymcf

11204457_10152963995972452_1234343787169086495_nCongratulations Juan! 

Awesome Half Ironman Finish in 1:11:17!!

#kilotrained

The link to the 2015 World Games workouts and schedule

Watch the Games

Cheer On Team Kilo!!!!

If you ordered a World Games Kilo shirt or tank, they are in!  They are labeled with your name on the table by the water fountain.  Please only pick up what you ordered.

Reminder!!  Monday July 20-24 is the CrossFit World Games!  We will only have classes in the mornings at 5, 6, and 9am.  Afternoon classes will run as usual!

July Challenge: Cardio challenge On the board!

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!!

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

RXThe Sandwich

For time:

80-calorie row

40 shoulder-to-overheads (50 /70k)

80 deadlifts (50 /70k)

Gold:

80-calorie row

40 shoulder-to-overheads (35 / 55k)

80 deadlifts (35 / 55k)

Silver:

80-calorie row

40 shoulder-to-overheads (20 / 35k)

80 deadlifts (20 / 35k)

Men’s S&C: Gold

Women’s S&C: Gold

On-Ramp Classes:  5×5  Sumo Deadlift Superset with 5 strict pull ups. Then, for time complete 5 Muscle ups, 10 alt. Pistols, 20 Overhead Lunges (10), 40 Sumo Deadlift High Pull (30), 80 Split Jumps

Competitor:  Google sheet

July 21, 2015

Posted on July 20th, 2015 by thegymcf

73433_361495607286473_1334696406_nThrowback to 2013 Kilo Team at The CrossFit World Games

2015 World Games are this week beginning Wednesday!! 

Lets Go Kilo!! 

#kilotrained

The link to the 2015 World Games workouts and schedule

If you ordered a World Games Kilo shirt or tank, they are in!  They are labeled with your name on the table by the desk.  Please only pick up what you ordered.

Reminder!!  Monday July 20-24 is the CrossFit World Games!  We will only have classes in the mornings at 5, 6, and 9am.  Afternoon classes will run as usual!

July Challenge: Cardio challenge On the board!

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!!

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

RX: 2015 Masters Games WOD Long Chipper

For time:

1,000-meter run

25  sandbag (70/100#) ground-to-shoulders or barbell use (35/50k)

25 box jump-overs (20 / 24 inch)

25 chest-to-bar pull-ups

50 wall-ball shots (14 / 20 lb.)

25 chest-to-bar pull-ups

25 box jump-overs (20 / 24 inch)

25 sandbag (70/100#) ground-to-shoulders or barbell use (35/50k)

Gold:   Long Chipper modified as needed

Silver:  Long Chipper modified as needed

Men’s S&C: Gold

Women’s S&C: Gold

On-Ramp Classes:  No Classes Today

Competitor:  Google sheet

July 20, 2015

Posted on July 19th, 2015 by thegymcf

 IMG_3819Welcome another Kilo Baby!

Meet Margot Rose Squires, daughter of member Ben Squires

8#8oz Born July 6th 2015!

#kilotrained

If you ordered a World Games Kilo shirt or tank, they are in!  They are labeled with your name on the table by the water fountain.  Please only pick up what you ordered

Reminder!!  Monday July 20-24 is the CrossFit World Games!  We will only have classes in the mornings at 5, 6, and 9am.  Afternoon classes will run as usual!

July Challenge: Cardio challenge On the board!

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 CROSSFIT CLASSES

RX: Synchros

For time, each pair will complete a couplet of:
Partner deadlifts
Synchronized bar muscle-ups

Synchros 21: MF pair 1 completes 21 reps
Synchros 14-7: MF pair 2 completes 14-7 reps
Synchros 8-7-6: MF pair 3 completes 8-7-6 reps

Gold:  Synchros:  Modify as needed

Silver: Synchros:  Modify as needed

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

July 19, 2015

Posted on July 19th, 2015 by thegymcf

blog

2011 World CrossFit Games

Armand McCormick

#kilotrained

If you ordered a World Games Kilo shirt or tank, they are in!  They are labeled with your name on the table by the water fountain.  Please only pick up what you ordered

Reminder!!  Monday July 20-24 is the CrossFit World Games!  We will only have classes in the mornings at 5, 6, and 9am.  Afternoon classes will run as usual!

July Challenge: Cardio challenge On the board!

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!!

July 18, 2015

Posted on July 17th, 2015 by thegymcf

11754879_10153041669192423_3997880800692669840_oDon’t Limit Your Challenges

Challenge Your Limits

#kilotrained

Reminder!!  Monday July 20-24 is the CrossFit World Games!  We will only have classes in the mornings at 5, 6, and 9am.  Afternoon classes will run as usual!

July Challenge: Cardio challenge On the board!

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!!

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

RX2 Box Squat Every Minute on The Minute for 5 min. @ 9 RPE. Then, 20 Overhead Lunges w/ 15/20 and 20 Toes To Bar, 18,16, 14, 12, 10, 8,6, 4, 2. 8 Min Cap.

Gold3 Box Squat Every Minute on The Minute for 5 min. @ 9 RPE. Then, 20 Overhead Lunges w/ 15/20 and 20 Toes To Bar, 18,16, 14, 12, 10, 8,6, 4, 2. 8 Min Cap.

Silver5 Box Squat Every Minute on The Minute for 5 min. Then, 20 Lunges and 20 Toes To Bar, 18,16, 14, 12, 10, 8,6, 4, 2. 8 Min Cap.

July 17, 2015

Posted on July 16th, 2015 by thegymcf

Brinley-SquatYou’ve Got What It Takes

But You Need To Give It Everything You’ve Got

#kilotrained

Reminder!!  Monday July 20-24 is the CrossFit World Games!  We will only have classes in the mornings at 5, 6, and 9am.  Afternoon classes will run as usual!

July Challenge: Cardio challenge On the board!

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!!

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: 1 Snatch Starting @50% and increasing by 5k for ladies/ 10k for men. on the minute for 7min. Then, on the min. increasing by 1 repetition every min. do  Chest To Bar Pull Ups and Strict Handstand Push Ups. So, min. 1 is 1 Chest To Bar Pull Ups and 1 Strict Handstand Push Up. Min. 2 is 2 Chest To Bar Pull Ups and 2 Strict Handstand Push Ups.

Gold2 Snatch Starting @50% and increasing by 5k for ladies/ 10k for men. on the minute for 7min. Then, on the min. increasing by 1 repetition every min. do Pull Ups and Strict Handstand Push Ups. So, min. 1 is 1 Pull Up and 1 Strict Handstand Push Up. Min. 2 is 2 Pull Ups and 2 Strict Handstand Push Ups.

Silver5 snatches Every Minute on the Minute for 7 min. Then, on the min. increasing by 1 repetition every min. do Pull Ups and Push Ups. So, min. 1 is 1 Pull Up and 1 Push Up. Min. 2 is 2 Pull Ups and 2 Push Ups.

Endurance: 12 burpees Every Minute on the Minute for 10min.

Men’s S&C: Gold

Women’s S&C: Gold

On-Ramp Classes: No Class

Competitor:  Google sheet

July 16, 2015

Posted on July 15th, 2015 by thegymcf

11701060_10101126941103173_2330355246322918622_nWelcome another Kilo Baby to this World!

Jack Ross arrived last night (Tuesday night) at 5lbs 13 oz.

He is healthy and perfect. Feeling amazed” ~Amy and Jeff Stewart

Reminder!!  Monday July 20-24 is the CrossFit World Games!  We will only have classes in the mornings at 5, 6, and 9am.  Afternoon classes will run as usual!

July Challenge: Cardio challenge On the board!

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!!

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 5:30pm.  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