January 20, 2015

Posted on January 19th, 2015 by thegymcf

IMG_3020Refuse To Accept Mediocrity

#kilotrained

Master’s Saturday Night Live Video!

Social Media Challenge: #letsgetflexible–working on mobility or into better positioning.    Start Hashtagging!!

January Challenge:  Run a marathon!  Details on the board at The Gym!

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 Shantelle for more information and 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: For time Complete 5 rounds of 12 Deadlifts (50/70) 9 Hang Power Clean, and 6 Jerks. rest 3 min. complete 100 Burpees, rest 3 min, complete 400m Lunges, rest 3 min. complete 30 Wall Walks. time cap 30min.

Gold: For time Complete 12 Deadlift (40/60) 9 Hang Power Clean, and 6 Jerks. rest 3 min. complete 100 Burpees, rest 3 min, complete 400m Lunges, rest 3 min. complete 20 Wall Walks. time cap 30min.

Silver: For time Complete 12 Deadlift (20/30) 9 Hang Power Clean, and 6 Jerks. rest 3 min. complete 100 Burpees, rest 3 min, complete 400m Lunges, rest 3 min. complete 15 Wall Walks. time cap 30min.

Endurance: 5 min As Many Reps As Possible ropes

Men’s S&C:  Gold

Women’s S&C:  Gold

Competitor:  Google Doc

January 19, 2015

Posted on January 18th, 2015 by thegymcf

10380915_551978338238198_6142100036690772479_nBig Mike and Pistols

#kilotrained

Social Media Challenge: #kilostrong  Start hashtagging!!!

January Challenge:  Run a marathon!  Details on the board at The Gym!

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 Shantelle for more information and set up an appointment!

MONDAY HOT BOX CLASSES

Mobility & Elements (ME): 5pm Class Today!  Sign up!  Save your joints and reach your genetic potential!

Hot Yoga: 7pm Class today!  Sign up and sweat it out in the Hot Box!

MONDAY CROSSFIT CLASSES

RX: 30 Min As Many Reps As Possible from the rack 3 Back Squats (80/150), 6 Ring Muscle ups, 9 Strict Handstand Push Ups, 12 Chest To Bar Pull Ups, , 15 Calorie Row.

Gold: 30 Min As Many Reps As Possible from the rack 3 Back Squats (60/100), 6 Strict Pull Ups, 9 Strict Handstand Push Ups, 12 Calorie Row.

Silver: 30 Min As Many Reps As Possible from the rack 3 Back Squats (30/40), 6 Jumping Pull Ups, 9 Push Ups, 12 Calorie Row.

Endurance: 3x25yd Sprint, 3 pro agility, 3 l- drills

Men’s S&C: Gold

Women’s S&C: Gold

Competitor:  Google Doc

January 17, 2015

Posted on January 16th, 2015 by thegymcf

IMG_3023Bro-time at The Gym

#doyouevenliftbro

#kilotrained

Only 7am class today.  Come watch Master’s Saturday Night Live Competition beginning at 9am at The Gym!

Social Media Challenge: #doyouevenliftbro.  Start hashtagging!!!

January Challenge:  Run a marathon!  Details on the board at The Gym!

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 Shantelle for more information and 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: 1 Sumo Deadlift Every Minute on The Minute for 6 min.  Then, 4 rounds for time of 15 Deadlifts (100/143) and 30 Double Unders.  Refer to 5/19/2014

Gold: 1 Sumo Deadlift Every Minute on The Minute for 6 min. Then, 4 rounds for time of 15 Deadlifts (70/100) and 30 Double Unders. Refer to 5/19/2014

Silver: 1 Sumo Deadlift Every Minute on The Minute for 6 min. Then, 4 rounds for time of 15 Deadlifts (30/40) and 30 single Unders. Refer to 5/19/2014

Endurance: Run 3k.

Competitor:  Google Doc

January 16, 2015

Posted on January 15th, 2015 by thegymcf

IMG_3019Movement and exercise for kids should be as much of a habit as brushing teeth daily–but more fun!

#kilotrained  #kilokids

Social Media Challenge: #kilobuddy–we all have friends here.  Start hashtagging!!!

January Challenge:  Run a marathon!  Details on the board at The Gym!

Master’s Saturday Night Live Competition is tomorrow January 17 2015 at The Gym!  9am start!  More Information here!

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 Shantelle for more information and 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: 1 Snatch Every Minute on The Minute for 6 min @ 10RPE. Then, for time row 1000m and then complete 100 burpees to 6″ target. Time cap 11 min.

Gold: 3 Snatch Every Minute on The Minute for 6 min. Then, for time row 1000m and then complete 100 burpees to 6″ target. Time cap 11min

Silver: 5 Snatch Every Minute on The Minute for 6 min. Then, for time row 750m and then complete 75 burpees to 6″ target

Endurance: Every Minute on The Minute for 12min 5 GHD Situps and 5 Back Ext. (10K for both)

Men’s S&C:  Gold

Women’s S&C: Gold

Competitor:  Google Doc

January 15, 2015

Posted on January 14th, 2015 by thegymcf

kate-115TBT at The Gym! 

Who is in this picture and where were we located?

#kilotrained

Social Media Challenge: #gymnasty. Enough said.  Start hashtagging!!!

January Challenge:  Run a marathon!  Details on the board at The Gym!

Master’s Saturday Night Live Competition January 17 2015 at The Gym!  More Information here!

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 Shantelle for more information and 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: 6am and 4:15pm 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.  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: 1 Overhead Press Every Minute on The Minute for 6 min @10 RPE then 1 Push Press Every Minute on The Minute for 6 min @ 10 RPE. Then, 15 min As Many Rounds As Possible of 100m sprint, 10 Box Jump’s (20), and 15 Shoulder to Overhead (35). Refer to 5/14/2013

Competitor:  Google Doc

January 14, 2015

Posted on January 13th, 2015 by thegymcf

IMG_3018Leading By Example

#familyfitness #kilotrained

Crossfit Kilo Journeys

Social Media Challenge: #kilocoach–with a coach or can be totally just creeping on them! .  Start hashtagging!!!

January Challenge:  Run a marathon!  Details on the board at The Gym!

Master’s Saturday Night Live Competition January 17 2015 at The Gym!  More Information here!

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 Shantelle for more information and 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: 9am Class today!  Sign up and sweat it out in the Hot Box!

WEDNESDAY CROSSFIT CLASSES

RX: 1 Overhead Press Every Minute on The Minute for 6 min @10 RPE then 1 Push Press Every Minute on The Minute for 6 min @ 10 RPE. Then, 15 min As Many Rounds As Possible of 100m sprint, 10 Box Jump’s (20/24), and 15 Shoulder to Overhead (45/72). Refer to 5/14/2013

Gold: 3 Overhead Press Every Minute on The Minute for 6 min @10 RPE then 3 Push Press Every Minute on The Minute for 6 min @ 10 RPE. Then, 15 min As Many Rounds As Possible of 100m sprint, 10 Box Jump’s (20), and 15 Shoulder to Overhead (35/50)

Silver: 5 Overhead Press Every Minute on The Minute for 6 min @10 RPE then 5 Push Press Every Minute on The Minute for 6 min @ 10 RPE. Then, 15 min As Many Rounds As Possible of 100m sprint, 5 Box Jump’s (20), and 10 Shoulder to Overhead (15/30)

Endurance: 10min. Cindy

Men’s S&C:  Gold

Women’s S&C:  Yoga

Competitor:  Google Doc

January 13, 2015

Posted on January 12th, 2015 by thegymcf

IMG_3008 Kids Develop Skills At An Early Age

Get Your Kids Involved in CrossFit Kids at The Gym!

#kilotrained

Social Media Challenge: #kilostrong.  Start hashtagging!!!

January Challenge:  Run a marathon!  Details on the board at The Gym!

Master’s Saturday Night Live Competition January 17 2015 at The Gym!  More Information here!

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 Shantelle for more information and 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: 1 Back SquatsEvery Minute on The Minute for 6min @ 10 rpe. Then, 10min As Many Reps As Possible of 2 Chest To Bar Pull Ups and 2 Wall Balls (14/20) 10′. Increase each movement by 2 reps every round so that round 2 is 4 Chest To Bar Pull Ups & 4 Wall Balls, round 3 is 6 Chest To Bar Pull Ups & 6 Wall Balls.

Gold: 3 Back Squat Every Minute on The Minute for 6min @ 10 rpe. Then, 10min As Many Reps As Possible of 2 Pull Ups and 2 Wallballs (14/20) 9′. Increase each movement by 2 reps every round so that round 2 is 4 Pull Ups & 4 Wall Balls, round 3 is 6 Pull Ups & 6 Wall Balls.

Silver: 5 Back Squat Every Minute on The Minute for 6min. Then, 10min As Many Reps As Possible of 2 Jumping Pull Ups and 2 Wallballs (10/14)) 9′. Increase each movement by 2 reps every round so that round 2 is 4 Jumping Pull Ups & 4 Wall Balls, round 3 is 6 Jumping Pull Ups & 6 Wall Balls.

Endurance: Every Minute on The Minute for 8 min 1 rope climb, 30 double unders

Men’s S&C:  Gold

Women’s S&C:  Gold

Competitor:  Google Doc

January 12, 2015

Posted on January 11th, 2015 by thegymcf

10468199_474531139316252_1643829944208246031_nMake Fitness A Family Sport

#kilotrained

Social Media Challenge: #kilostrong.  Start hashtagging!!!

January Challenge:  Run a marathon!  Details on the board at The Gym!

Master’s Saturday Night Live Competition January 17 2015 at The Gym!  More Information here!

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 Shantelle for more information and set up an appointment!

MONDAY HOT BOX CLASSES

Mobility & Elements (ME): 5pm Class Today!  Sign up!  Save your joints and reach your genetic potential!

Hot Yoga: 7pm Class today!  Sign up and sweat it out in the Hot Box!

MONDAY CROSSFIT CLASSES

RX: 1 Clean and Jerk Every Minute on The Minute for 6 min. @10 RPE. Then, 5 rounds for time of 30 Air Squats, 5 Bar Muscle Ups, 5  Hang Power Clean (65/100) and 5  Toes To Bar. 10min Cap.refer to 11/13/2014

Gold: 3 Clean and Jerk Every Minute on The Minute for 6 min. @10 RPE. Then, 5 rounds for time of 30 Air Squats, 5 Bar Muscle Up Attempts or Chest To Bar Pull Ups, 5 Hang Power Cleans (50/70) and 5 Toes To Bar 10min Cap. refer to 11/13/2014

Silver: 5 Clean and Jerks Every Minute on The Minute for 6 min. Then, 5 rounds for time of 30 Air Squats, 5 Pull Ups, 5 Hang Power Cleans (bar) and 5 Knee raise 10min Cap. refer to 11/13/2014

Endurance: 4x25yd sprints, 5 pro agilities, 5 short shuttles, 3x250m sprints on row with 1:1 w/r

Men’s S&C:  Gold

Women’s S&C:  Gold

Competitor:  Google Doc

January 11, 2015

Posted on January 10th, 2015 by thegymcf

10922507_10100939366973233_5316147625541872691_n Kilo Teams Swept The Bettendorf Throwdown This Weekend!

Congratulations Mitch Smith, Abby Hodge Wessel, Jeff Stewart, Jordan Weichers, Armand McCormick, Luke Schafer, Shannon Laughlin Harmon, Sarah McCormick, Shane Farmer, Megan Schipper, Kyle Payton and Megan Lehman.

Social Media Challenge: #weekendwarriors.  Start hashtagging!!!

January Challenge:  Run a marathon!  Details on the board at The Gym!

Master’s Saturday Night Live Competition January 17 2015 at The Gym!  More Information here!

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 Shantelle for more information and set up an appointment!

SUNDAY HOT BOX CLASSES

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

Hot Yoga: 5 pm Class today!  Sign up and sweat it out in the Hot Box!

January 10, 2015

Posted on January 9th, 2015 by thegymcf

10487260_474534032649296_2722674356413645777_nLife Is Change

Growth Is Optional

#kilotrained

Social Media Challenge: #kilobuddy–we all have friends here.  Start hashtagging!!!

January Challenge:  Run a marathon!  Details on the board at The Gym!

Master’s Saturday Night Live Competition January 17 2015 at The Gym!  More Information here!

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 Shantelle for more information and 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: 5min Every Minute on The Minute of 5 Bench Press @ 8 RPE. Then, 3 Rounds for time of 5 Muscle ups, 300m shuttle, 30 shoulder to overhead (35/50).-Bar comes from the ground. Time cap 20min. Refer to July 27th, 2012

Gold: 5min Every Minute on The Minute of 5 Bench Press @ 8 RPE. Then, 3 Rounds for time of 5 Chest To Bar Pull Ups, 300m shuttle, 30 shoulder to overhead (30/40). Time cap 20min. Refer to July 27th, 2012

Silver: 5min Every Minute on The Minute of 5 Bench Press. Then, 3 Rounds for time of 5 pull ups, 300m shuttle, 20 shoulder to overhead (15/20). Time cap 20min. Refer to July 27th, 2012

Competitor:  Google Doc