April 25, 2016

Posted on April 24th, 2016 by thegymcf

13087632_10206635940598732_7975380914757910958_nThank you Everyone Who Supported Jeremy’s Lifting Seminar!

#kilotrained

Don’t Forget to order Regional’s shirts!  The shirt samples and order forms are on a table in the Hot Box!  They are due today!

Attention!  Whoever borrowed the 3 bikes that are The Gym’s, please return them ASAP! They are to stay at The Gym for everyone to use!

Zone’rs!  Record Your Points! Zone Challenge Spreadsheet

Here is the link to the zone packets.

April Challenge:  On The Board!

Services Offered

“INTRODUCING $30 THURSDAYS!! Many of you have asked for shorter, more convenient massage services. Starting in April, Erin will be doing 20 minute sessions focusing on your problem areas. These short sessions can be done immediately before or after your workout.
*No worries if you’re sweaty, the table will be stripped bare for quick and easy disinfecting. Call Erin at (319)504-8372 or by clicking here (be sure to click on the CrossFit Kilo schedule)!  For more info, here is her website!  barefootremedies.com

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!

Healthy Ready-to-Cook Meals prepared by Mindy are now being offered at The Gym!  Take advantage!!  They are Zone friendly!! Found in the refrigerator section at Kilo.

MONDAY HOT BOX CLASSES

Hot Yoga: No Class today!  Sign up and sweat it out in the Hot Box!  Join the Kilo Yoga Group on Facebook to keep up on the latest days and times!!  $5 drop-ins at Yoga!  Come join the fun!!

MONDAY CROSSFIT CLASSES

RX: Complete as many rounds as possible in 15 minutes of: 55 Double Unders, 15 Chest To Bar Pull Ups , 5 Hang Power Clean (50/70)

Gold: Complete as many rounds as possible in 15 minutes of: 55 Double Unders, 15 Pull ups, 5 Hang Power Clean (40/60)

Silver:  Complete as many rounds as possible in 15 minutes of: 55 Single-unders, 15 Pull ups, 5 Hang Power Clean (25/40)

Endurance3x300yd shuttle sprint for rest complete sets of 10 of I, T, Y with plates or bands.

Men’s S&C:  Complete as many rounds as possible in 15 minutes of: 55 Double Unders, 15 Pull ups, 5 Hang Power Clean (40/60)

Women’s S&C:  Complete as many rounds as possible in 15 minutes of: 55 Double Unders, 15 Pull ups, 5 Hang Power Clean (40/60)

Competitor:  Google sheet

April 23, 2016

Posted on April 22nd, 2016 by thegymcf

Oly Seminar (1)Don’t forget about our lifting seminar with Jeremy Saturday!!

#kilotrained

Don’t Forget to order Regional’s shirts!  The shirt samples and order forms are on a table in the Hot Box and due Monday!!

Attention!  Whoever borrowed the 3 bikes that are The Gym’s, please return them ASAP! They are to stay at The Gym for everyone to use!

Zone’rs!  Record Your Points! Zone Challenge Spreadsheet

Here is the link to the zone packets.

April Challenge:  On The Board!

Services Offered

“INTRODUCING $30 THURSDAYS!! Many of you have asked for shorter, more convenient massage services. Starting in April, Erin will be doing 20 minute sessions focusing on your problem areas. These short sessions can be done immediately before or after your workout.
*No worries if you’re sweaty, the table will be stripped bare for quick and easy disinfecting. Call Erin at (319)504-8372 or by clicking here (be sure to click on the CrossFit Kilo schedule)!  For more info, here is her website!  barefootremedies.com

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!

Healthy Ready-to-Cook Meals prepared by Mindy are now being offered at The Gym!  Take advantage!!  They are Zone friendly!! Found in the refrigerator section at Kilo.

SATURDAY HOT BOX CLASSES

Hot Yoga: No Class today!  Sign up and sweat it out in the Hot Box!  Join the Kilo Yoga Group on Facebook to keep up on the latest days and times!!  $5 drop-ins at Yoga!  Come join the fun!!

SATURDAY CROSSFIT CLASSES

RX:  With a partner do 10 rounds for time of Hang Snatch (each) @85% and 30 alternating partner anchored sit ups.

Gold:  same as rx

Silver:  same as rx

Competitor:  Google sheet

April 22, 2016

Posted on April 21st, 2016 by thegymcf

13047812_715934121842618_8671073461221339120_oEvery Moment That Changes Your Life

Changes Who You Are

#kilotrained

Don’t Forget to order Regional’s shirts!  The shirt samples and order forms are on a table in the Hot Box!

Attention!  Whoever borrowed the 3 bikes that are The Gym’s, please return them ASAP! They are to stay at The Gym for everyone to use!

Zone’rs!  Record Your Points! Zone Challenge Spreadsheet

Here is the link to the zone packets.

April Challenge:  On The Board!

Services Offered

“INTRODUCING $30 THURSDAYS!! Many of you have asked for shorter, more convenient massage services. Starting in April, Erin will be doing 20 minute sessions focusing on your problem areas. These short sessions can be done immediately before or after your workout.
*No worries if you’re sweaty, the table will be stripped bare for quick and easy disinfecting. Call Erin at (319)504-8372 or by clicking here (be sure to click on the CrossFit Kilo schedule)!  For more info, here is her website!  barefootremedies.com

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!

Healthy Ready-to-Cook Meals prepared by Mindy are now being offered at The Gym!  Take advantage!!  They are Zone friendly!! Found in the refrigerator section at Kilo.

FRIDAY HOT BOX CLASSES

Hot Yoga: No Class today!  Sign up and sweat it out in the Hot Box!  Join the Kilo Yoga Group on Facebook to keep up on the latest days and times!!  $5 drop-ins at Yoga!  Come join the fun!!

FRIDAY CROSSFIT CLASSES

RX6 Rounds 1 /Front Squat starting @ 85% and working to a max, 1 Overhead Press (same drill as FS), Sprint 100m, rest 90sec.

Gold:  6 Rounds 1 Front Squat starting @ 85% and working to a max, 1 Overhead Press (same drill as FS), Sprint 100m, rest 90sec.

Silver6 Rounds 1 Front Squat starting @ 85% and working to a max, 1 Overhead Press (same drill as FS), Sprint 100m, rest 90sec.

Endurance: Fight Bone Bad: 1 min rounds of the folllowing: Wall Balls,  Sumo Deadlift High Pulls (25/35), Box Jumps (20″), Push Press (25/35), Row (cal), and rest. Complete as many reps as possible in 3 rounds.

Men’s S&C: 6 Rounds 1 Front Squat starting @ 85% and working to a max, 1 Overhead Press (same drill as FS), Sprint 100m, rest 90sec.

Women’s S&C: 6 Rounds 1 Front Squat starting @ 85% and working to a max, 1 Overhead Press (same drill as FS), Sprint 100m, rest 90sec.

Competitor:  Google sheet

April 21, 2016

Posted on April 20th, 2016 by thegymcf

12998208_715934515175912_2444801747768388568_oThat Moment When You Realize Burpees Are Now A Part of Life

#kilotrained

Attention!  Whoever borrowed the 3 bikes that are The Gym’s, please return them ASAP! They are to stay at The Gym for everyone to use!

Zone’rs!  Record Your Points! Zone Challenge Spreadsheet

Here is the link to the zone packets.

April Challenge:  On The Board!

Services Offered

“INTRODUCING $30 THURSDAYS!! Many of you have asked for shorter, more convenient massage services. Starting in April, Erin will be doing 20 minute sessions focusing on your problem areas. These short sessions can be done immediately before or after your workout.
*No worries if you’re sweaty, the table will be stripped bare for quick and easy disinfecting. Call Erin at (319)504-8372 or by clicking here (be sure to click on the CrossFit Kilo schedule)!  For more info, here is her website!  barefootremedies.com

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!

Healthy Ready-to-Cook Meals prepared by Mindy are now being offered at The Gym!  Take advantage!!  They are Zone friendly!! Found in the refrigerator section at Kilo.

THURSDAY HOT BOX CLASSES

Hot Yoga: 6am and 9am Class today!  Sign up and sweat it out in the Hot Box!  Join the Kilo Yoga Group on Facebook to keep up on the latest days and times!!  $5 drop-ins at Yoga!  Come join the fun!!

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

Endurance:  None

Men’s S&C: Rest

Women’s S&C: Rest

Competitor:  Google sheet

April 20, 2016

Posted on April 19th, 2016 by thegymcf

13048192_715935151842515_1639569662836764604_oIt Always Seems Impossible Until It’s Done

#kilotrained

Attention!  Whoever borrowed the 3 bikes that are The Gym’s, please return them ASAP! They are to stay at The Gym for everyone to use!

Zone’rs!  Record Your Points! Zone Challenge Spreadsheet

Here is the link to the zone packets.

April Challenge:  On The Board!

Services Offered

“INTRODUCING $30 THURSDAYS!! Many of you have asked for shorter, more convenient massage services. Starting in April, Erin will be doing 20 minute sessions focusing on your problem areas. These short sessions can be done immediately before or after your workout.
*No worries if you’re sweaty, the table will be stripped bare for quick and easy disinfecting. Call Erin at (319)504-8372 or by clicking here (be sure to click on the CrossFit Kilo schedule)!  For more info, here is her website!  barefootremedies.com

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!

Healthy Ready-to-Cook Meals prepared by Mindy are now being offered at The Gym!  Take advantage!!  They are Zone friendly!! Found in the refrigerator section at Kilo.

WEDNESDAY HOT BOX CLASSES

Hot Yoga: No Class today!  Sign up and sweat it out in the Hot Box!  Join the Kilo Yoga Group on Facebook to keep up on the latest days and times!!  $5 drop-ins at Yoga!  Come join the fun!!

WEDNESDAY CROSSFIT CLASSES

RX100 Wall Balls (14/20), Run 400, 75 Chest To Bar Pull Ups, Run 400, 50 Lunges, 400 m Run, 25 Strict Handstand Push Ups.

Gold: 100 Wall Balls (14/20), Run 400, 75 Pull Ups, Run 400, 50 Lunges, 400 m Run, 25 Strict Handstand Push Ups..

Silver50 Wall Balls, Run 400, 40 Pull ups, Run 400, 30 Lunges, 400 m Run, 20 Push Ups.

Endurance: 4×30 Calorie Row with 30 sec wall sits for rest.

Men’s S&C:  100 Wall Balls (14/20), Run 400, 75 Pull Ups, Run 400, 50 Lunges, 400 m Run, 25 Strict Handstand Push Ups..

Women’s S&C:  100 Wall Balls (14/20), Run 400, 75 Pull Ups, Run 400, 50 Lunges, 400 m Run, 25 Strict Handstand Push Ups..

Competitor:  Google sheet

April 19, 2016

Posted on April 18th, 2016 by thegymcf

13029425_715935008509196_3572097378650677566_oAn Expert In Anything Was Once A Beginner

#kilotrained

Attention!  Whoever borrowed the 3 bikes that are The Gym’s, please return them ASAP! 

They are to stay at The Gym for everyone to use!

Zone’rs!  Record Your Points! Zone Challenge Spreadsheet

Here is the link to the zone packets.

April Challenge:  On The Board!

Services Offered

“INTRODUCING $30 THURSDAYS!! Many of you have asked for shorter, more convenient massage services. Starting in April, Erin will be doing 20 minute sessions focusing on your problem areas. These short sessions can be done immediately before or after your workout.
*No worries if you’re sweaty, the table will be stripped bare for quick and easy disinfecting. Call Erin at (319)504-8372 or by clicking here (be sure to click on the CrossFit Kilo schedule)!  For more info, here is her website!  barefootremedies.com

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!

Healthy Ready-to-Cook Meals prepared by Mindy are now being offered at The Gym!  Take advantage!!  They are Zone friendly!! Found in the refrigerator section at Kilo.

TUESDAY HOT BOX CLASSES

Hot Yoga: No Class today!  Sign up and sweat it out in the Hot Box!  Join the Kilo Yoga Group on Facebook to keep up on the latest days and times!!  $5 drop-ins at Yoga!  Come join the fun!!

TUESDAY CROSSFIT CLASSES

RX6 Rounds For Time 1 Clean and Jerks starting @ 85% and working to a max, 1 Bench Press (same as C&J), 3 max effort Weighted Pull Ups

Gold:  6 Rounds For Time 1 Clean and Jerks starting @ 85% and working to a max, 1 Bench Press (same as C&J), 3 max effort Weighted Pull Ups

Silver6 Rounds For Time 5 Clean and Jerks, 5 Bench Press (same as C&J), 5 Strict Pull Ups,

EnduranceFor time 1 mile run, 50 Wall Balls, 50 Burpees, and 50 Double Unders

Men’s S&C: 6 Rounds For Time 1 Clean and Jerks starting @ 85% and working to a max, 1 Bench Press (same as C&J), 3 max effort Weighted Pull Ups

Women’s S&C: 6 Rounds For Time 1 Clean and Jerks starting @ 85% and working to a max, 1 Bench Press (same as C&J), 3 max effort Weighted Pull Ups,

Competitor:  Google sheet

April 18, 2016

Posted on April 17th, 2016 by thegymcf

13000353_975582655824730_6304777122471635716_nCongratulations To Our Top Athletes in our Feats Of Strength Competition!

Thank you to all who competed, volunteered, and came out to support The Gym!

#kilotrained

Attention!  Whoever borrowed the 3 bikes that are The Gym’s, please return them ASAP!  They are to stay at The Gym!

Zone’rs!  Record Your Points! Zone Challenge Spreadsheet

Here is the link to the zone packets.

Saturday Classes are as follows:  Kilo in Cedar Falls:  6:30am and 7:30am.  Waterloo 7:30am.  Waverly stays the same.

April Challenge:  On The Board!

Services Offered

“INTRODUCING $30 THURSDAYS!! Many of you have asked for shorter, more convenient massage services. Starting in April, Erin will be doing 20 minute sessions focusing on your problem areas. These short sessions can be done immediately before or after your workout.
*No worries if you’re sweaty, the table will be stripped bare for quick and easy disinfecting. Call Erin at (319)504-8372 or by clicking here (be sure to click on the CrossFit Kilo schedule)!  For more info, here is her website!  barefootremedies.com

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!

Healthy Ready-to-Cook Meals prepared by Mindy are now being offered at The Gym!  Take advantage!!  Found in the refrigerator section at Kilo.

MONDAY HOT BOX CLASSES

Hot Yoga: No Class today!  Sign up and sweat it out in the Hot Box!  Join the Kilo Yoga Group on Facebook to keep up on the latest days and times!!  $5 drop-ins at Yoga!  Come join the fun!!

MONDAY CROSSFIT CLASSES

RX: With a 10 min clock do 3 Rounds of 30 Double Unders and 30 Calorie Row. With max reps of Overhead Squat (40/60) in remaining time.

Gold:  With a 10 min clock do 3 Rounds of 30 Double Unders and 30 Calorie Row. With max reps of Overhead Squat (30/40) in remaining time.

SilverWith a 10 min clock do 3 Rounds of 30 Single Unders and 30 Calorie Row. With max reps of Overhead Squat (bar) in remaining time.

Endurance100 burpees for time

Men’s S&C: With a 10 min clock do 3 Rounds of 30 Double Unders and 30 Calorie Row. With max reps of Overhead Squat (30/40) in remaining time.

Women’s S&C: With a 10 min clock do 3 Rounds of 30 Double Unders and 30 Calorie Row. With max reps of Overhead Squat (30/40) in remaining time.

Competitor:  Google sheet

April 16, 2016

Posted on April 15th, 2016 by thegymcf

Come Watch Our Competitors!!

Stay After and Listen To The Zone Challenge

#kilotrained

Saturday Classes are as follows:  Kilo in Cedar Falls:  6:30am and 7:30am.  Waterloo 7:30am.  Waverly stays the same.

April Challenge:  On The Board!

Services Offered

“INTRODUCING $30 THURSDAYS!! Many of you have asked for shorter, more convenient massage services. Starting in April, Erin will be doing 20 minute sessions focusing on your problem areas. These short sessions can be done immediately before or after your workout.
*No worries if you’re sweaty, the table will be stripped bare for quick and easy disinfecting. Call Erin at (319)504-8372 or by clicking here (be sure to click on the CrossFit Kilo schedule)!  For more info, here is her website!  barefootremedies.com

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!

Healthy Ready-to-Cook Meals prepared by Mindy are now being offered at The Gym!  Take advantage!!  Found in the refrigerator section at Kilo.

SATURDAY HOT BOX CLASSES

Hot Yoga: No Class today!  Sign up and sweat it out in the Hot Box!  Join the Kilo Yoga Group on Facebook to keep up on the latest days and times!!  $5 drop-ins at Yoga!  Come join the fun!!

SATURDAY CROSSFIT CLASSES

RXTeams of 3 complete in any order 30 rope climbs, 300 Burpee box jumps and 30 Bar Muscle Ups

Gold:  Teams of 3 complete in any order 30 rope climbs, 300 Burpee Box Jumps and 30 Bar Muscle Ups

SilverTeams of 3 complete in any order 30 rope climbs, 300 Burpee Box Jumps and 30 Chest To Bar

Competitor:  Google sheet

April 15, 2016

Posted on April 14th, 2016 by thegymcf

Don’t forget about our competition Saturday!!!

Come out and support our athletes!!

Starts at 9am!

#kilotrained

Bikini season is just around the corner!  Join us in a nutrition challenge to look and feel leaner, sexier, and healthier! 

Here is the link for the Zone Challenge

Here is the link to register for the zone challenge. 

Here is the link to the zone packets.

Saturday Classes are as follows:  Kilo in Cedar Falls:  6:30am and 7:30am.  Waterloo 7:30am.  Waverly stays the same.

April Challenge:  On The Board!

Services Offered

“INTRODUCING $30 THURSDAYS!! Many of you have asked for shorter, more convenient massage services. Starting in April, Erin will be doing 20 minute sessions focusing on your problem areas. These short sessions can be done immediately before or after your workout.
*No worries if you’re sweaty, the table will be stripped bare for quick and easy disinfecting. Call Erin at (319)504-8372 or by clicking here (be sure to click on the CrossFit Kilo schedule)!  For more info, here is her website!  barefootremedies.com

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!

Healthy Ready-to-Cook Meals prepared by Mindy are now being offered at The Gym!  Take advantage!!  Found in the refrigerator section at Kilo.

FRIDAY HOT BOX CLASSES

Hot Yoga: No Class today!  Sign up and sweat it out in the Hot Box!  Join the Kilo Yoga Group on Facebook to keep up on the latest days and times!!  $5 drop-ins at Yoga!  Come join the fun!!

FRIDAY CROSSFIT CLASSES

RX: 8 Rounds for Time 1 Snatch (starting @ 85% increasing to a max), 1 Back Squat (starting @ 85% increasing to a max), 5 Weighted Push Ups, 5 Weighted Dips.

Gold:  8 Rounds for Time 1 Snatch (starting @ 85% increasing to a max), 1 Back Squat (starting @ 85% increasing to a max), 5 Weighted Push Ups, 5 Weighted Dips.

Silver8 Rounds for Time 5 Snatches, 5 Back Squat , 5 Weighted Push Ups, 5 Weighted Dips.

Endurance: 5 Rounds for Time 15 Overhead Squat (20), 15 Front Rack Lunges, 15 Weighted Sit ups.

Men’s S&C: 8 Rounds for Time 1 Snatch (starting @ 85% increasing to a max), 1 Back Squat (starting @ 85% increasing to a max), 5 Weighted Push Ups, 5 Weighted Dips.

Women’s S&C: 8 Rounds for Time 1 Snatch (starting @ 85% increasing to a max), 1 Back Squat (starting @ 85% increasing to a max), 5 Weighted Push Ups, 5 Weighted Dips.

Competitor:  Google sheet

April 14, 2016

Posted on April 13th, 2016 by thegymcf

12968087_970415036341492_6390102007575904372_o

#kilotrained

Bikini season is just around the corner!  Join us in a nutrition challenge to look and feel leaner, sexier, and healthier! 

Here is the link for the Zone Challenge

Here is the link to register for the zone challenge. 

Here is the link to the zone packets.

#kilotrained

We need judges at Feats of Strength Competition!!  Email kate@thegymcf.com if you can help!

Saturday Classes are as follows:  Kilo in Cedar Falls:  6:30am and 7:30am.  Waterloo 7:30am.  Waverly stays the same.

April Challenge:  On The Board!

Services Offered

“INTRODUCING $30 THURSDAYS!! Many of you have asked for shorter, more convenient massage services. Starting in April, Erin will be doing 20 minute sessions focusing on your problem areas. These short sessions can be done immediately before or after your workout.
*No worries if you’re sweaty, the table will be stripped bare for quick and easy disinfecting. Call Erin at (319)504-8372 or by clicking here (be sure to click on the CrossFit Kilo schedule)!  For more info, here is her website!  barefootremedies.com

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!

Healthy Ready-to-Cook Meals prepared by Mindy are now being offered at The Gym!  Take advantage!!  Found in the refrigerator section at Kilo.

THURSDAY HOT BOX CLASSES

Hot Yoga: 6am and 9am Class today!  Sign up and sweat it out in the Hot Box!  Join the Kilo Yoga Group on Facebook to keep up on the latest days and times!!  $5 drop-ins at Yoga!  Come join the fun!!

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

Endurance:  None

Men’s S&C: Rest

Women’s S&C: Rest

Competitor:  Google sheet