November 12, 2014

Posted on November 12th, 2014 by thegymcf

253801_192858524098647_100001235011931_597797_6278510_nTBT Team Kilo

Regionals 2011

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

Nutrition Seminar this month!  More information at The Gym!

November Challenge:  1 mile of Lunges!  Conversions are 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 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:  4×3 Push Press+ 3 Jerk then 4×5 Overhead Press @ 8RPE. Then, 21-15-9 Burpees and Overhead Squat (30), 2 min rest, 21-15-9 Handstand Push Up and Sumo Deadlift High Pull (30). 12min time cap.

Competitor:  Google Doc

November 11, 2014

Posted on November 11th, 2014 by thegymcf

IMG_2714Don’t Limit Your Challenges

Challenge Your Limits

Age Is Just A Number

#kilotrained

Announcements:

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

The Field of Teams Competition at CrossFit Kilo is right around the corner! Please donate your time to help!  Click here to sign up!!

Lunge Challenge for November is posted 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 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: 9:30am Class today!  Sign up and sweat it out in the Hot Box!

WEDNESDAY CROSSFIT CLASSES

RX: 4×3 Push Press+ 3 Jerk then 4×5 Overhead Press @ 8RPE. Then, 21-15-9 Burpees and Overhead Squat (35/50), 2 min rest, 21-15-9 Handstand Push Up and Sumo Deadlift High Pull (35/50). 12min time cap.

Gold: 4×3 Push Press + 3 Jerk then 4×5 Overhead Press @ 8RPE. Then, 21-15-9 Burpees and Overhead Squat (30/40), 2 min rest, 21-15-9 Handstand Push Up and Sumo Deadlift High Pull (30/40). 12min time cap.

Silver: 4×3 Push Press + 3 Jerk then 4×5 Overhead Press. Then, 21-15-9 Burpees and Overhead Squat (10/20), 2 min rest, 21-15-9 Handstand Push Up and Sumo Deadlift High Pull (10/20). 12min time cap.

Endurance: 5x100m Sprints

Men’s S&C:  Gold

Women’s S&C:  Yoga

Competitor:  Google Doc

November 10, 2014 Veterans Day

Posted on November 10th, 2014 by thegymcf

Veterans-Day-Wallpaper-1“To walk into the shadow of death placing our

Destiny in the hands of brothers.

For Country, for family, and the defense of others.

This is the heart of true patriots; true soldiers.

In serving their country and in service to others.”~ Sir Tulak

Announcements:

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

The Field of Teams Competition at CrossFit Kilo is right around the corner! Please donate your time to help!  Click here to sign up!!

Lunge Challenge for November is posted 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 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): 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!

 

The Symbolism Of Veterans Day:

On the 11th hour of the 11th day of the 11th month of 1918, an armistice, or temporary cessation of hostilities, was declared between the Allied nations and Germany in the First World War. This Armistice Day was later re-named to Veterans Day.
At exactly 11 a.m., each November 11th, a color guard, made up of members from each of the military branches, renders honors to America’s war dead during a ceremony at the Tomb of the Unknowns in Arlington National Cemetery.

The 11-based rep scheme represents the rich history of Veterans Day.
The two-minutes of rest/reflection represents this moment of silence at the tomb of the unknowns.
The 1st round of work represents Veterans of wars past, and the 2nd round of work represents Veterans of present and future wars
Classic military exercises are meant to help connect Veterans and the greater community to connect after the accomplishment of shared hardship during this WOD.
The WOD “Armistice“
9 minute AMRAP
100-meter sprint
11 sit-ups
11 Pull ups
100-meter sprint
22 Sit ups
22 Pull ups
100-meter sprint
*add 11 to the sit-ups and pull ups for each additional round
2-minutes of rest, followed by:
9 minute AMRAP
100-meter sprint
11 pushups
11 Weighted Lunges (heavy Kettle Bell)
100-meter sprint
22 pushups
22 Weighted Lunges
100-meter sprint
*add 11 to the pushups and Lunges for each round

November 9, 2014

Posted on November 9th, 2014 by thegymcf

1779239_526598404109525_8575218366579122674_n Bottoms Up

  The Field of Teams

#kilostrong #kilotrained

We closed another awesome  Field of Teams Competition  !!  Congratulations to all of the teams who competed this weekend!

Social Media Challenge: #kilostrong–anything lifting or getting stronger.  Start hashtagging!!!

The Field of Teams Competition at CrossFit Kilo is right around the corner! Please donate your time to help!  Click here to sign up!!

Lunge Challenge for November is posted 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 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: 4×5 Box Squats @ 8RPE. Superset with Hand Stand Holds x 15sec. For time: 100-80-60-40-20 metres of, Shuttle sprint, Broad jumps, Bear crawl (10m shuttles for all movements) 12min time cap applies. For every 10m of shuttle incomplete at the end of 12 minutes add 1 second on top of the 12min cap! Refer to 5/12/2012

Gold: 4×5 Box Squats @ 8RPE. Superset with Hand Stand Holds x 15sec. For time: 100-80-60-40-20 metres of, Shuttle sprint, Broad jumps, Bear crawl (10m shuttles for all movements) 12min time cap applies. For every 10m of shuttle incomplete at the end of 12 minutes add 1 second on top of the 12min cap!

Silver:4×5 Box Squats @ 8RPE. Superset with Hand Stand Holds x 15sec. For time: 100-80-60-40-20 metres of, Shuttle sprint, Broad jumps, Bear crawl (10m shuttles for all movements) 12min time cap applies. For every 10m of shuttle incomplete at the end of 12 minutes add 1 second on top of the 12min cap!

Endurance:50 lateral Over box jumps or russian box jumps.

Men’s S&C:  Gold

Women’s S&C: Gold

Competitor:  Google Doc

 

November 8, 2014

Posted on November 7th, 2014 by thegymcf

IMG_2716One Man, One Barbell

#kilocoach  #farmerdoingwork

#kilotrained

The Field of Teams Competition continues today!  Check Out The Leader Board!  No Classes today.  Come out and Cheer on the Kilo Competitors!!

Social Media Challenge:  ##doyouevenwodbro–random pictures meant to be fun…chit chatting, foam rolling, etc..   Start hashtagging!!!

Lunge Challenge for November is posted on the Board!  Complete 1 mile of lunges!  There are conversions on the board in yards and meters.

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!

November 7, 2014

Posted on November 6th, 2014 by thegymcf

IMG_2712Success Is A Personal Standard

Reach For The Highest That Is In You

The Field of Teams Competition begins TONIGHT!  No Classes after the 9am class Friday.  NO CLASSES SATURDAY! Come out and Cheer on the Kilo Competitors!!

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

 

Lunge Challenge for November is posted on the Board!  Complete 1 mile of lunges!  There are conversions on the board in yards and meters.

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: 10min to find Max Snatch. FOT Chipper. Scaled.  Time Cap 25min.
2 three person groups of any gender mix will complete the following chipper: Group 1 will complete the ascending chipper 20  Power Snatches (30/40), 30 Overhead Squats, 40 Thrusters, 50 Back Squats 60 Push Press. Then, group 2 will complete the same series, descending starting at 60 push press. Only 1 person working at a time. There will be 2 bars (1 male and 1 female). Your teammates MAY assist you in this WOD. Every rep not completed at time cap is a one second penalty added to the cap.

Gold: RX scaled as needed

Silver: RX scaled as needed

Endurance: 5x10sec force treadmill sprints.

Men’s S&C:  Gold

Women’s S&C: Gold

Competitor:  Google Doc

November 6, 2014

Posted on November 5th, 2014 by thegymcf

IMG_2595She throws around  big weights these days!

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!!

#kilotrained

Yoga is free tonight for anyone competing in the Field of Teams!

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

The Field of Teams Competition at CrossFit Kilo is this weekend! Please donate your time to help!  Click here to sign up!!

November Challenge:  1 mile of Lunges!  Conversions are 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 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:  10min to find 3RM Clean and Jerk Max. Then, WLC WOD. 1 mile run, 1000m Row 50 pull ups, 50 Handstand Push Ups, 1000m Row.

Competitor:  Google Doc

November 5, 2014

Posted on November 4th, 2014 by thegymcf

IMG_2659Changing People’s Lives

#kilocoach  #kilotrained

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

The Field of Teams Competition at CrossFit Kilo is right around the corner! Please donate your time to help!  Click here to sign up!!

Lunge Challenge for November is posted on the Board!  Complete 1 mile of lunges!  There are conversions on the board in yards and meters.

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): 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!

WEDNESDAY CROSSFIT CLASSES

RX: 10min to find Clean and Jerk Max. Then, WLC WOD. complete 1 mile Run, 1000m Row, 50 Pull Ups, 50 Handstand Push Ups, 1000m Row. FOT people no more than 8RPE on lift

Gold: 10min to find 3RM Clean and Jerk Max. Then, WLC WOD. 1 mile run, 1000m Row 50 pull ups, 50 Handstand Push Ups, 1000m Row. FOT people no more than 8RPE on lift

Silver: 3×3 Clean and Jerk Progressions. Then, WLC WOD. 1 mile run, 1000m Row 50 pull ups, 50 Handstand Push Ups, 1000m Row. FOT people no more than 8RPE on lift

Endurance: 12min AMRAP 5 OHS and 1 300m shuttle run

Men’s S&C:  Gold

Women’s S&C: Yoga

Competitor:  Google Doc

November 4, 2014

Posted on November 3rd, 2014 by thegymcf

IMG_2666#seriousgymtalk  #makinggymfriends

#kilotrained

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

The Field of Teams Competition at CrossFit Kilo is right around the corner! Please donate your time to help!  Click here to sign up!!

Lunge Challenge for November is posted on the Board!  Complete 1 mile of lunges!  There are conversions on the board in yards and meters.

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: 10min to find Max Overhead Press. 10 Rounds For Time of 10 Deadlift (50/70), 30 Double Unders, and 10 Weighted (5k) Abmat Sit Ups. 25min cap. If you are competing in Field of Teams do 8RPE and do 5 rounds on WOD.

Gold: 10min to find 3 Rep Max Overhead Press. 10 Rounds For Time of 10 Deadlift (35/50), 15 Double Unders, and 10 Weighted (5k) Abmat situps. 25min cap. If you are competing in Field of Teams do 8RPE and 5 rounds on WOD

Silver: 5×5 Overhead Press. 10 Rounds For Time of 10 Deadlift (15/20), 30 Single Unders, and 10 Abmat situps. 25min cap.

Endurance: 10min s Many Rounds As Possible of 5 Hand Stand Push Ups, 30 Double Unders

Men’s S&C:  Gold

Women’s S&C: Gold

Competitor:  Google Doc

November 3, 2014

Posted on November 2nd, 2014 by thegymcf

IMG_2701Congratulations to the Kilo Competitors who competed in

The Ultimate Athlete Competition in Des Moines this past weekend.

All of our competitors finished in the top 20!!

#kilostrong  #kilotrained

Social Media Challenge: #kilostrong–anything lifting or getting stronger.  Start hashtagging!!!

The Field of Teams Competition at CrossFit Kilo is right around the corner! Please donate your time to help!  Click here to sign up!!

Lunge Challenge for November is posted 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 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:  10min. to find Max Back Squat. Then, “Chelsea” Every Minute on The Minute for 30min. 5 Pull Ups, 10 Push Ups, 15 Air Squats. Field of Teams Competitors stay at 8RPE and do GOLD WOD

Gold: 10min. to find Max 3RM Back Squat. Then, “Chelsea” Every Minute on The Minute for 30min. 3 Pull Ups, 4 Push Ups, 5 Air Squats. Field of Teams Competitors 8 RPE

Silver: 5×5 Back Squats. Then, “Chelsea” Every Minute on The Minute for 30min. 5 Jumping Pull ups, 5 Push Ups, 5 Air Squats.

Endurance: 400m lunges

Men’s S&C:  Gold

Women’s S&C: Gold

Competitor:  Google Doc