April 13, 2014

Posted on April 13th, 2014 by thegymcf

IMG_8545-L

Kilo’s Olympic Lifting Seminar with Armand McCormick Today 1pm-5pm! 

Yoga at 7pm!

SIGN UP FOR CLASSES!!!!  Click here to register.

Saturday May 17th 7pm Ladies Night Out at The Gym!! We are planning a fun night including Raffle Prizes – Open Bar – Hor d’oeurves – Chair Massages – Music & Fun!  Tickets are $20 with early purchase or available at the door for $25.  Get yours early and don’t forget to grab one for your Mom, Sisters & Girlfriends!

Starting Tuesday May 27th Sand Volleyball at The Gym!! Tuesday 2-man, Thursday 4-man.  No need to get a team!  We will put names in and draw teams each night! If you want to play, just show up!!  Play will begin at 5:30p.m.

Hurry and switch your monthly membership payment to ACH (automatic debit) instead of a credit/debit card and you will earn a free Kilo T-shirt!  This helps keep the Gym’s cost down so we can continue to offer our services to you at low prices!  ACH forms are at the front desk!

May 9-11 North Central Regional  Navy Pier 600 E Grand Ave. Chicago, Ill. 60611. Buy your tickets here.  Find a  Hotel!

Our Mobility and Elements Class is M & W at 4:30pm.  Sign up and join us!  If you have an All Access membership, you’re already covered!  Otherwise, purchase a ME punch card!  15 punches for $50! SAVE YOUR JOINTS!! Your Body Is Worth It!

April 12, 2014

Posted on April 11th, 2014 by thegymcf

282972_341784802590887_614646027_nSarah McCormick’s look just before she KILLED Jackie

at 2013 CrossFit North Central Regionals

Let’s get excited Kilo!!! 

North Central Regionals are only a few weeks away!! 

Kilo has some of the best competitors in this region and the world!!

Please read this letter From Armand.

SIGN UP FOR CLASSES!!!!  Click here to register.

SIGN UP for Kilo’s Olympic Lifting Seminar with Armand McCormick This Sunday April 13th 1pm-5pm!  Beginners to Advanced lifters. For more information click here!

Saturday May 17th 7pm Ladies Night Out at The Gym!! We are planning a fun night including Raffle Prizes – Open Bar – Hor d’oeurves – Chair Massages – Music & Fun!  Tickets are $20 & will be available for early purchase at The Gym beginning Friday, April 11th. Tickets will also be available at the door for $25.  Get yours early and don’t forget to grab one for your Mom, Sisters & Girlfriends!

Starting Tuesday May 27th Sand Volleyball at The Gym!! Tuesday 2-man, Thursday 4-man.  No need to get a team!  We will put names in and draw teams each night! If you want to play, just show up!!  Play will begin at 5:30p.m.

Hurry and switch your monthly membership payment to ACH (automatic debit) instead of a credit/debit card and you will earn a free Kilo T-shirt!  This helps keep the Gym’s cost down so we can continue to offer our services to you at low prices!  ACH forms are at the front desk!

May 9-11 North Central Regional  Navy Pier 600 E Grand Ave. Chicago, Ill. 60611. Tickets will go on sale in April.  Find a  Hotel!

Our Mobility and Elements Class is M & W at 4:30pm.  Sign up and join us!  If you have an All Access membership, you’re already covered!  Otherwise, purchase a ME punch card!  15 punches for $50! SAVE YOUR JOINTS!! Your Body Is Worth It!

SATURDAY HOT BOX CLASSES

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

Hot Yoga:  9:30am class today!  Sign up Saturday and Sunday and Sweat it out in the Hot Box!

SATURDAY CROSSFIT CLASSES

RX: 5×1 Overhead Press + 3 Push Press + 5 Jerk @ 100% OHP. 4 person team chipper. For time:  Row 20 calories, 30 Burpees, 30 Two-arm dumbbell ground-to-overhead (35/45lb), 30 Toes To Bar 40yd  Overhead Walking Lunges (20/10k plate), 20 yd Sprint

Gold: 5×3 Overhead Press + 3 Push Press + 3 Jerk @90% 3rm OHP. 4 person team chipper. For time:  Row 20 calories, 30 Burpees, 30 Two-arm dumbbell ground-to-overhead (35/45lb), 30 Toes to bar, 40yd Overhead walking lunge (20/10k plate), 20 yd Sprint

Silver: 5×5 Overhead Press + 5 Push Press + 5 Jerk. 4 person team chipper. For time:  Row 20 calories, 30 Burpees, 30 Two-arm dumbbell ground-to-overhead (25/35lb DBs), 30 Knee raises, 40yd Overhead walking lunge (20/10k plate), 20 yd Sprint

Competitor:  Google Doc

April 11, 2014

Posted on April 10th, 2014 by thegymcf

wpid-553703_4248418698138_923590427_n“Limits are just stopping points in your mind

“They are rarely real”

SIGN UP FOR CLASSES!!!!  Click here to register.

SIGN UP for Kilo’s Olympic Lifting Seminar with Armand McCormick This Sunday April 13th 1pm-5pm!  Beginners to Advanced lifters. For more information click here!

Saturday May 17th 7pm Ladies Night Out at The Gym!! We are planning a fun night including Raffle Prizes – Open Bar – Hor d’oeurves – Chair Massages – Music & Fun!  Tickets are $20 & will be available for early purchase at The Gym beginning Friday, April 11th. Tickets will also be available at the door for $25.  Get yours early and don’t forget to grab one for your Mom, Sisters & Girlfriends!

Starting Tuesday May 27th Sand Volleyball at The Gym!! Tuesday 2-man, Thursday 4-man.  No need to get a team!  We will put names in and draw teams each night! If you want to play, just show up!!  Play will begin at 5:30p.m.

Hurry and switch your monthly membership payment to ACH (automatic debit) instead of a credit/debit card and you will earn a free Kilo T-shirt!  This helps keep the Gym’s cost down so we can continue to offer our services to you at low prices!  ACH forms are at the front desk!

May 9-11 North Central Regional  Navy Pier 600 E Grand Ave. Chicago, Ill. 60611. Tickets will go on sale in April.  Find a  Hotel!

Our Mobility and Elements Class is M & W at 4:30pm.  Sign up and join us!  If you have an All Access membership, you’re already covered!  Otherwise, purchase a ME punch card!  15 punches for $50! SAVE YOUR JOINTS!! Your Body Is Worth It!

FRIDAY HOT BOX CLASSES

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

Hot Yoga:  No Class today!  Sign up Saturday and Sunday and Sweat it out in the Hot Box!

FRIDAY CROSSFIT CLASSES

RX:  Max Clean and Jerk 15min. Then, 21-18-15-12 Alt. Pistols and Chest To Bar Pull Ups

Gold:  3RM Clean and Jerk 15min. Then, 21-18-15-12 Alt. Pistols and Pull Ups

Silver: 5×5 Front Squats. Then, 21-18-15-12 Air Squats and Pull Ups.

Endurance:  Bounds 3×20, Pro- Agility x4,  T-Test x4, short shuttle x4.

 

Men’s S&C:  RX

Women’s S&C:  Gold

Competitor:  Google Doc

April 10, 2014

Posted on April 9th, 2014 by thegymcf

1011869_355045684598132_1868206877_nTBT Sturgis Throwdown #fitnessfriendship #kilotrained

SIGN UP FOR CLASSES!!!!  Click here to register.

SIGN UP for Kilo’s Olympic Lifting Seminar with Armand McCormick This Sunday April 13th 1pm-5pm!  Beginners to Advanced lifters. For more information click here!

Saturday May 17th 7pm Ladies Night Out at The Gym!! We are planning a fun night including Raffle Prizes – Open Bar – Hor d’oeurves – Chair Massages – Music & Fun!  Tickets are $20 & will be available for early purchase at The Gym beginning Friday, April 11th. Tickets will also be available at the door for $25.  Get yours early and don’t forget to grab one for your Mom, Sisters & Girlfriends!

Starting Tuesday May 27th Sand Volleyball at The Gym!! Tuesday 2-man, Thursday 4-man.  No need to get a team!  We will put names in and draw teams each night! If you want to play, just show up!!  Play will begin at 5:30p.m.

Hurry and switch your monthly membership payment to ACH (automatic debit) instead of a credit/debit card and you will earn a free Kilo T-shirt!  This helps keep the Gym’s cost down so we can continue to offer our services to you at low prices!  ACH forms are at the front desk!

May 9-11 North Central Regional  Navy Pier 600 E Grand Ave. Chicago, Ill. 60611. Tickets will go on sale in April.  Find a  Hotel!

Our Mobility and Elements Class is M & W at 4:30pm.  Sign up and join us!  If you have an All Access membership, you’re already covered!  Otherwise, purchase a ME punch card!  15 punches for $50! SAVE YOUR JOINTS!! Your Body Is Worth It!

THURSDAY HOT BOX CLASSES

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

Hot Yoga:  4:15pm and 6:30pm Class today!  Sign up Saturday and Sweat it out in the Hot Box!

THURSDAY CROSSFIT CLASSES

RX:  Open Gym/Skills

Gold:  Open Gym/Skills

Silver: Basic Skills Class at 5am and 5:30pm!  Sign up and fine tune techniques on TTB Kipping and Muscle Up Progressions!

Endurance: Open Gym/Skills

Men’s S&C:  Sumo Deadlift 5×2 @ 90%. Then, 100 Double Unders, 200m row, 400m run,10 Bar Muscle Ups, 20 Deficit Handstand Push Ups, 30 Dumbell Thrusters(35/45)

Women’s S&C: Sumo Deadlift 5×3 @ 90% 3RM. Then, 50 Double Unders, 200m row, 400m run,10 Chest To Bar Pull Ups, 20 Handstand Push Ups, 30 Dumbell Thrusters(35/45)

Competitor:  Advanced Skills Class 5am and 5pm!  You must sign up to benefit from the coaching.

April 9, 2014

Posted on April 8th, 2014 by thegymcf

IMG_0883We Have Some Artistic Talent At Kilo!!

Kilo Kids Decorating The Gym For Spring!

SIGN UP FOR CLASSES!!!!  Click here to register.

SIGN UP for Kilo’s Olympic Lifting Seminar with Armand McCormick This Sunday April 13th 1pm-5pm!  Beginners to Advanced lifters. For more information click here!

Saturday May 17th 7pm Ladies Night Out at The Gym!! We are planning a fun night including Raffle Prizes – Open Bar – Hor d’oeurves – Chair Massages – Music & Fun!  Tickets are $20 & will be available for early purchase at The Gym beginning Friday, April 11th. Tickets will also be available at the door for $25.  Get yours early and don’t forget to grab one for your Mom, Sisters & Girlfriends!

Starting Tuesday May 27th Sand Volleyball at The Gym!! Tuesday 2-man, Thursday 4-man.  No need to get a team!  We will put names in and draw teams each night! If you want to play, just show up!!  Play will begin at 5:30p.m.

Hurry and switch your monthly membership payment to ACH (automatic debit) instead of a credit/debit card and you will earn a free Kilo T-shirt!  This helps keep the Gym’s cost down so we can continue to offer our services to you at low prices!  ACH forms are at the front desk!

May 9-11 North Central Regional  Navy Pier 600 E Grand Ave. Chicago, Ill. 60611. Tickets will go on sale in April.  Find a  Hotel!

Our Mobility and Elements Class is M & W at 4:30pm.  Sign up and join us!  If you have an All Access membership, you’re already covered!  Otherwise, purchase a ME punch card!  15 punches for $50! SAVE YOUR JOINTS!! Your Body Is Worth It!

WEDNESDAY HOT BOX CLASSES

Mobility & Elements (ME): 4:30pm Class Today!  Sign up, save your joints, and reach your genetic potential!

Hot Yoga:  10am Class today!  Sign up Saturday and Sweat it out in the Hot Box!

WEDNESDAY CROSSFIT CLASSES

RX:  Sumo Deadlift 5×2 @ 90%. Then, 100 Double Unders, 200m row, 400m run, 10 Bar Muscle Ups, 20 Deficit Handstand Push Ups, 30 Dumbell Thrusters(35/45)

Gold:  Sumo Deadlift 5×3 @ 90% 3RM. Then, 50 Double Unders, 200m row, 400m run,10 Chest To Bar Pull Ups, 20 Handstand Push Ups, 30 Dumbell Thrusters(35/45)

Silver: Sumo Deadlift 5×5. Then, 100 Single Unders, 200m row, 400m run,10 Pull Ups, 20 Push Ups, 30 Dumbell Thrusters (15/25)

Endurance: 5x 300yd shuttles

Men’s S&C:  REST

Women’s S&C: REST

Competitor:  Google doc.

April 8, 2014

Posted on April 7th, 2014 by thegymcf

IMG_1855-LKilo Master’s Competitor Dick Westin

Age Is Just A Number

SIGN UP FOR CLASSES!!!!  Click here to register.

Hurry and switch your monthly membership payment to ACH (automatic debit) instead of a credit/debit card and you will earn a free Kilo T-shirt!  This helps keep the Gym’s cost down so we can continue to offer our services to you at low prices!  ACH forms are at the front desk!

SIGN UP for Kilo’s Olympic Lifting Seminar with Armand McCormick April 13th 1pm-5pm!  Beginners to Advanced lifters. For more information click here!

May 9-11 North Central Regional  Navy Pier 600 E Grand Ave. Chicago, Ill. 60611. Tickets will go on sale in April.  Find a  Hotel!

Our Mobility and Elements Class is a hit!  Sign up M & W at 4:30pm and join us!  If you have an All Access membership, you’re already covered!  Otherwise, purchase a ME punch card!  15 punches for $50! SAVE YOUR JOINTS!! Your Body Is Worth It!

TUESDAY HOT BOX CLASSES

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

Hot Yoga:  6:15 pm Class today!  Sign up Saturday and Sweat it out in the Hot Box!

TUESDAY CROSSFIT CLASSES

RX:  Snatch 2×1 @ 100% 3×1 @ 95%. Then, 1min. per lift with 1 min. rest between lifts complete as many reps as possible. lift 1- Snatch (from the ground can be power or split) (55/90), Clean (75/115), Deadlift (102/143).

Gold:  Snatch 5×3 @90%3 rm. Then, 1min. per lift with 1 min. rest between lifts complete as many reps as possible. lift 1- Snatch (from the ground can be power or split) (35/60), Clean (55/85), Deadift (70/102).

Silver: Overhead Squat 5×5. Then, 1min. per lift with 1 min. rest between lifts complete as many reps as possible. lift 1- Overhead Squat (bar),  Front Squat (Bar), Deadift (30/40).

Endurance: 3x20yd Double Leg Hops, 50 Behind the Neck Overhead Press with Snatch Grip, 3×10 Russian Box Jumps.

Men’s S&C:  RX

Women’s S&C: Gold

Competitor:  Google doc.

April 7, 2014

Posted on April 6th, 2014 by thegymcf

The-Best-Motivational-Quotes-IN-the-World-620x378Wake Up And Be Awesome!

SIGN UP FOR CLASSES!!!!  Click here to register.

Hurry and switch your monthly membership payment to ACH (automatic debit) instead of a credit/debit card and you will earn a free Kilo T-shirt!  This helps keep the Gym’s cost down so we can continue to offer our services to you at low prices!  ACH forms are at the front desk!

SIGN UP for Kilo’s Olympic Lifting Seminar with Armand McCormick April 13th 1pm-5pm!  Beginners to Advanced lifters. For more information click here!

May 9-11 North Central Regional  Navy Pier 600 E Grand Ave. Chicago, Ill. 60611. Tickets will go on sale in April.  Find a  Hotel!

Our Mobility and Elements Class is a hit!  Sign up M & W at 4:30pm and join us!  If you have an All Access membership, you’re already covered!  Otherwise, purchase a ME punch card!  15 punches for $50! SAVE YOUR JOINTS!! Your Body Is Worth It!

MONDAY HOT BOX CLASSES

Mobility & Elements (ME): 4:30pm Class Today!  Sign up and reach your genetic potential!

Hot Yoga:  No Class today!  Sign up Saturday and Sweat it out in the Hot Box!

MONDAY CROSSFIT CLASSES

RX: Max Box Squats 15min clock. Then, 1mile run, 50 Toes To Bar, 50 Wall Balls (14#/20# 10′) for time.

Gold: 3RM Box Squat 15min clock. Then, 1mile run, 30 Toes To Bar, 30 Wall Balls (14# 9′/20# 10′) for time.

Silver: 5×10 Box Squats. Then, 800m run, 30 Knee Raises, 30 Wall Balls (6# 9′/14# 10′) for time.

Endurance: Lines 25yds. Down and Back. 100 Double Unders.

Men’s S&C:  RX

Women’s S&C: Gold

Competitor:  Google doc.

April 6, 2014

Posted on April 5th, 2014 by thegymcf

image.w174h200f3Kilo Officially Qualified 2 Teams for Regionals!!! 

Congratulations Flick for qualifying as an Individual for Regionals!!

Put on your big boy pants!!

#kilotrained!!  Whoot Whoot!!!

Hot Yoga at 7pm!

SIGN UP FOR CLASSES!!!!  Click here to register.

Take advantage of the 2 classes we are offering on Thursdays!!  A Basic Skills Class at 5am and 5:30 pm and an Advanced Skills Class at 5am and 5pm.  Basic Skills Class improves your basic Crossfit techniques for beginner and intermediate level CrossFitters.  Advanced Skills Class builds from the foundations of basic skills into advanced level skills!  You can’t build advanced skills if you don’t have SOLID basic skills.  If you aren’t sure which class is right for you, ask a coach!

Hurry and switch your monthly membership payment to ACH (automatic debit) instead of a credit/debit card and you will earn a free Kilo T-shirt!  This helps keep the Gym’s cost down so we can continue to offer our services to you at low prices!  ACH forms are at the front desk!

SIGN UP for Kilo’s Olympic Lifting Seminar with Armand McCormick April 13th 1pm-5pm!  Beginners to Advanced lifters. For more information click here!

May 9-11 North Central Regional  Navy Pier 600 E Grand Ave. Chicago, Ill. 60611. Tickets will go on sale in April.  Find a  Hotel!

Our Mobility and Elements Class is a hit!  Sign up M & W at 4:30pm and join us!  If you have an All Access membership, you’re already covered!  Otherwise, purchase a ME punch card!  15 punches for $50! SAVE YOUR JOINTS!! Your Body Is Worth It!

April 5, 2014

Posted on April 4th, 2014 by thegymcf

IMG_7209-L Field Of Teams Wod!!  Sled Push-Pulls!

SIGN UP FOR CLASSES!!!!  Click here to register.

Take advantage of the 2 classes we are offering on Thursdays!!  A Basic Skills Class at 5am and 5:30 pm and an Advanced Skills Class at 5am and 5pm.  Basic Skills Class improves your basic Crossfit techniques for beginner and intermediate level CrossFitters.  Advanced Skills Class builds from the foundations of basic skills into advanced level skills!  You can’t build advanced skills if you don’t have SOLID basic skills.  If you aren’t sure which class is right for you, ask a coach!

Hurry and switch your monthly membership payment to ACH (automatic debit) instead of a credit/debit card and you will earn a free Kilo T-shirt!  This helps keep the Gym’s cost down so we can continue to offer our services to you at low prices!  ACH forms are at the front desk!

SIGN UP for Kilo’s Olympic Lifting Seminar with Armand McCormick April 13th 1pm-5pm!  Beginners to Advanced lifters. For more information click here!

May 9-11 North Central Regional  Navy Pier 600 E Grand Ave. Chicago, Ill. 60611. Tickets will go on sale in April.  Find a  Hotel!

Our Mobility and Elements Class is a hit!  Sign up M & W at 4:30pm and join us!  If you have an All Access membership, you’re already covered!  Otherwise, purchase a ME punch card!  15 punches for $50! SAVE YOUR JOINTS!! Your Body Is Worth It!

FRIDAY HOT BOX CLASSES

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

Hot Yoga:  9:30am Class today!  Sign up Saturday and Sweat it out in the Hot Box!

FRIDAY CROSSFIT CLASSES

RX: Max Deadlifts 15min. Teams of 6 1 mile sled push /pull. 50k

Gold: 3RM Deadlift 15min. Teams of 6 1 mile sled push /pull. 50k

Silver: 3×10 Deadlift. Teams of 6 1 mile sled push /pull. 50k

Competitor:  Google doc.

April 4, 2014

Posted on April 3rd, 2014 by thegymcf

 IMG_1984-LKilo’s Sarah Buzynski

#kilotrained

SIGN UP FOR CLASSES!!!!  Click here to register.

Take advantage of the 2 classes we are offering on Thursdays!!  A Basic Skills Class at 5am and 5:30 pm and an Advanced Skills Class at 5am and 5pm.  Basic Skills Class improves your basic Crossfit techniques for beginner and intermediate level CrossFitters.  Advanced Skills Class builds from the foundations of basic skills into advanced level skills!  You can’t build advanced skills if you don’t have SOLID basic skills.  If you aren’t sure which class is right for you, ask a coach!

Hurry and switch your monthly membership payment to ACH (automatic debit) instead of a credit/debit card and you will earn a free Kilo T-shirt!  This helps keep the Gym’s cost down so we can continue to offer our services to you at low prices!  ACH forms are at the front desk!

SIGN UP for Kilo’s Olympic Lifting Seminar with Armand McCormick April 13th 1pm-5pm!  Beginners to Advanced lifters. For more information click here!

May 9-11 North Central Regional  Navy Pier 600 E Grand Ave. Chicago, Ill. 60611. Tickets will go on sale in April.  Find a  Hotel!

Our Mobility and Elements Class is a hit!  Sign up M & W at 4:30pm and join us!  If you have an All Access membership, you’re already covered!  Otherwise, purchase a ME punch card!  15 punches for $50! SAVE YOUR JOINTS!! Your Body Is Worth It!

FRIDAY HOT BOX CLASSES

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

Hot Yoga:  No Class today!  Sign up Saturday and Sweat it out in the Hot Box!

FRIDAY CROSSFIT CLASSES

RX: 1×1 @ 10 3×1 @ 9 RPE Clean and Jerk. Then, 50 Double Unders, 40 Hand Release Push Ups, 30 Hang Power Snatch (35/50), 20 Burpee Muscle Ups.  Refer to March 6, 2013

Gold: 4×3 @ 9 RPE Clean and Jerks. Then, 50 Double Unders, 40 Hand Release Push Ups, 30 Hang Power Snatch (30/40), 20 Burpee Jumping Muscle Ups.

Silver: 3×10 Med Ball Cleans Then, 50 Single Unders, 40 Hand Release Push Ups, 30 Hang Power Snatch (Bar), 20 Jumping Pull ups.

Endurance: 3x30sec speed steps. 3×5 Max Height Box Jumps, 50 Weighted Back Extensions

Men’s S&C:  RX

Women’s S&C: Gold

Competitor:  Google doc.