March 18, 2015

Posted on March 17th, 2015 by thegymcf

 10923250_553399064762792_3430295800234131266_nHelp Someone Else Shine

#kilocoach

#kilotrained

March Challenge:  Lift a total of 65,000#/ 100,000# this month!

Social Media Challenge: #kilocoach

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

WEDNESDAY CROSSFIT CLASSES

RX: 3 Back Squats Every Minute on The Minute for 6min. @ 8RPE. Then, With a partner Every Minute on The Minute complete the RX reps so that min 1 is 15 Wall Balls, min 2 is 10 Toes To Bar , and Min 3 is 10 Strict Pull ups, then repeat that order for 15min. work can be broken up however you choose.

Gold: 5 Back Squats Every Minute on The Minute for 6min. @ 8RPE. Then, With a partner Every Minute on The Minute complete the RX reps so that min 1 is 15 Wall Balls, min 2 is 10 Toes To Bar , and Min 3 is 10 Strict Pull ups, then repeat that order for 15min. work can be broken up however you choose.

Silver: 5 Back Squats Every Minute on The Minute for 6min. Then, With a partner Every Minute on The Minute complete the RX reps so that min 1 is 15 Wall Balls, min 2 is 10 Leg Raises, and Min 3 is 10 Jumping Strict Pull ups, then repeat that order for 15min. work can be broken up however you choose.

Endurance: Row 3k

Men’s S&C:  Gold

Women’s S&C: Yoga

Competitor:  Google Doc

March 17, 2015

Posted on March 16th, 2015 by thegymcf

11016081_564205893682109_6682695815029051331_n

Practice Until Perfect

#kilotrained

March Challenge:  Lift a total of 65,000#/ 100,000# this month!

Social Media Challenge: #kilostrong

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): 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: 2 Power Snatch Every Minute on The Minute for 9min 8RPE. Then, 4 rounds for time of 15 Deadlifts (100/143) and 30 Double Unders Refer to 5/19/2014

Gold: 3 Power Snatch Every Minute on The Minute for for 9min 8 RPE. Then, 4 rounds for time of 15 Deadlifts (70/100) and 30 Double Unders. Time cap 8min. Refer to 5/19/2014

Silver: 3 Power Snatch Every Minute on The Minute for for 9min. Then, 4 rounds for time of 15 Deadlifts (30/40) and 30 Single Unders. Time cap 8min. Refer to 5/19/2014

Endurance: 10x 25 yd Sprints, 6 pro agility, 4×4 Max effort Barrier Jumps.

Men’s S&C:  Gold

Women’s S&C: Gold

Competitor:  Google Doc

March 16, 2015

Posted on March 15th, 2015 by thegymcf

photoThe last 3 or 4 reps is what makes the muscle grow.

This area of pain divides the champion

from someone who is not a champion

#kilotrained

March Challenge:  Lift a total of 65,000#/ 100,000# this month!

Social Media Challenge: #kilostrong

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): 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: 2 Clean and Jerk Every Minute on The Minute for 4 min @ 8 RPE. For time Run 1 mile then 12 rounds of 5 Chest To Bar Pull Ups, 10 Thrusters (30/40), 15 Burpees. Time cap 30 min.

Gold: 3 Clean and Jerk Every Minute on The Minute for 4 min @ 8 RPE. For time Run 1 mile then 12 rounds of 5 Pull ups, 10 Thrusters (30/40), 15 Burpees. Time cap 30 min.

Silver: 3 Power Clean and Jerk Every Minute on The Minute for 4 min. For time Run 1 mile then 12 rounds of 5 Jumping Pull ups, 10 Thrusters (Bar), 15 Burpees. Time cap 30 min.

Endurance: 5 x 40 yd Sled Pulls (50/70)

Men’s S&C:  Gold

Women’s S&C: Gold

Competitor:  Google Doc

March 14, 2015

Posted on March 13th, 2015 by thegymcf

10888734_564204993682199_19300694247246163_n

Give Up, Give In, or Give It All You Got

#kilotrained

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

March Challenge:  Lift a total of 65,000#/ 100,000# this month!

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: 1 Back Squat Every Minute on The Minute for 7min. @9 RPE. Row a 5k with a partner then 50  Toes To Bar and 50 Hand Release Push Ups.

Gold:  3 Back Squat Every Minute on The Minute for 7 Min @ 9 RPE.  RX wod modified as needed.

Silver:  5 Back Squat Every Minute on The Minute for 7 Min.  Then RX wod modified as needed.

Competitor:  Google Doc

March 13, 2015

Posted on March 12th, 2015 by thegymcf

 photoFriends Don’t Let Friends Not Workout

#kilobuddy  #kilotrained

March Challenge:  Lift a total of 65,000#/ 100,000# this month!

Social Media Challenge: #kilobuddy

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:  CrossFit Open Games Wod 15.3

Gold: CrossFit Open Games Wod 15.3

Silver: CrossFit Open Games Wod 15.3

Endurance: CrossFit Open Games Wod 15.3

Men’s S&C:  CrossFit Open Games Wod 15.3

Women’s S&C: CrossFit Open Games Wod 15.3

Competitor:  Google Doc

March 12, 2015

Posted on March 11th, 2015 by thegymcf

431915_330194953749872_1739937427_n

TBT at The Gym!

How many people can you name in this pic?

#kilotrained

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

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 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: 3 Overhead Press @ 9 RPE superset with 4 Alternating  Pistols Every Minute on The Minute for 7min. Then, run 800m, 10  Snatches (30), run 400, 8 Snatches (35), Run 200, 6 Snatches (40), Run 100, 4 Snatches (45).
Competitor:  Google Doc

March 11, 2015

Posted on March 10th, 2015 by thegymcf

547137_642809102397260_432709739_nIf You Want Something You’ve Never Had

You Must Do Something You’ve Never Done

#kilotrained

Social Media Challenge: #kilocoach

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

WEDNESDAY CROSSFIT CLASSES

RX: 1  Overhead Press @ 9 RPE superset with 6 Alternating  Pistols Every Minute on The Minute for 7min. Then, run 800m, 10  Snatches (50/70), run 400, 8 Snatches (55/80), Run 200, 6 Snatches (60/90), Run 100, 4 Snatches (65/100).

Gold: 3  Overhead Press @ 9 RPE superset with 4 Alternating Pistols Every Minute on The Minute for 7min. run 800m, 10 Snatches (30/40), run 400, 8 Snatches (35/50), Run 200, 6 Snatches (40/60), Run 100, 4 Snatches (45/70).

Silver: 5 Overhead Press superset with 6 Air Squats Every Minute on The Minute for 7min. run 800m, 10 Power Snatches (Bar), run 400, 8 Power Snatches (Bar), Run 200, 6 Power Snatches (Bar), Run 100, Power 4 Snatches (Bar).

Endurance: max effort 250m row, max effort 500, max effort 1000. 1:1 work rest.

Men’s S&C:  Gold

Women’s S&C: Yoga

Competitor:  Google Doc

March 10, 2015

Posted on March 9th, 2015 by thegymcf

10991184_564206000348765_5103097439027656833_nThe pride you gain is worth the pain.

#kilotrained

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

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): 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  Clean and Jerk 7min Every Minute on The Minute @9 RPE. Then, As Many Reps As Possible in 12min. 5yd Handstand Walks, 10 Bar Muscle Ups, 5yd, Handstand Walks, 20 PC (50/70), 5yd Handstand Walks, 30 Kettlebell Swings (55/70), 5yd Handstand Walks, 40 sit ups, 5yd Handstand Walks. Repeat starting at Bar Muscle Ups.

Gold: 3 Clean and Jerk 7min Every Minute on The Minute @9 RPE. Then, As Many Reps As Possible in 12min. 2 Wall Walks, 10 Chest To Bar Pull Ups, 2 Wall Walks, 20 PC (35/55), 2 Wall Walks, 30 Kettlebell Swings 35/55, 2 Wall Walks, 40 sit ups, 2 Wall Walks. Repeat starting at Wall Walks.

Silver: 3 Power Clean and Jerk 7min Every Minute on The Minute @9 RPE. Then, As Many Reps As Possible in 12min. 1 Wall Walk, 10 Pull Ups, 1 Wall Walk, 20 PC (25/40), 1 Wall Walk, 30 Kettlebell Swings 25/35, 1 Wall Walk, 40 sit ups, 1 Wall Walk. Repeat starting at Wall Walks.

Endurance: 6x25yds, t-test x3, L-drill x3, Star drill x4 (2 e.w). Max effort box jump.

Men’s S&C:  Gold

Women’s S&C: Gold

Competitor:  Google Doc

March 9, 2015

Posted on March 8th, 2015 by thegymcf

1901154_551844471584918_1528226023119740065_nDrop Old Habits

Step Into Higher Standards

And Choose To Be Better Than Yesterday

#kilotrained

Social Media Challenge: #kilostrong

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): 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 Box Squat 7min Every Minute on The Minute @9 RPE. 100 Double Unders, then 3 rounds 25 Wall Balls and 25 Burpees, 100 Double Unders. 14min cap

Gold: 3 Box Squat 7min Every Minute on The Minute @9 RPE. 50 Double Unders, then 3 rounds 25 Wall Balls and 25 Burpees, 50 Double Unders. 14min cap

Silver:5 Box Squat 7min Every Minute on The Minute. 100 Single Unders, then 3 rounds 20 Wall Balls and 20 Burpees, 100 Single Unders. 14min cap

Endurance: Sleds 4 x40 (70/100)

Men’s S&C:  Gold

Women’s S&C: Gold

Competitor:  Google Doc

March 7, 2015

Posted on March 6th, 2015 by thegymcf

10984996_10204879325875673_231220170208401534_nIt’s a lifestyle.  Train like there’s no finish line.

#kilotrained

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

March Challenge:  Lift a total of 65,000#/ 100,000# this month!

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: Team WOD. With a Partner in any order run 3 miles, 10 Max Effort Deadlift, and 100 Wall Balls. 1 working at a time.

Gold: Team WOD. With a Partner in any order run 3 miles, 10 Max Effort Deadlift, and 100 Wall Balls. 1 working at a time.

Silver: Team WOD. With a Partner in any order run 3 miles, 10 Deadlift @ 40/60, and 100 Wall Balls. 1 working at a time.

Competitor:  Google Doc