April 24, 2015

Posted on April 23rd, 2015 by thegymcf

11162469_10205128383262668_128730687472349913_nWinners never quit and quitters never win.

#kilotrained

Sun’s Out Gun’s Out Challenge Scoresheet

April Challenge:  Handstand Walks!!

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): 6:30 Class Today!  Sign up!  Save your joints and reach your genetic potential!

Hot Yoga: 6am and 4:15 pm Class today!  Sign up and sweat it out in the Hot Box!

FRIDAY CROSSFIT CLASSES

RX: 5×1 Back Squat @ 10RPE Superset with 5 weighted pull ups. Then, 21-15-9 reps for time Deadlifts (70/100) and Overhead Squats (40/60).  Refer to November 22, 2013

Gold: 5×3 Back Squat Superset with 5 Strict pull ups. Then, 21-15-9 reps for time Deadlifts (60/80) and Overhead Squats (30/40).

Silver: 5×10 Back Squat Superset with 5 Strict pull ups. Then, 21-15-9 reps for time Deadlifts (30/40) and Overhead Squats (Bar).

Endurance: 2mile run

Men’s S&C: Then, “Team FGB” Team “FGB” Then, “Team FGB”.  Each team will have all athletes complete 3 rounds of 20 Wallball, (14/20), 30 Sumo Deadlift High Pull (30/40), 40 Box Jumps (20), 30 Push-Press (30/40), 20 Calorie Row, Rest. Every Rep not complete at time cap is 1 additional second. Athletes must stay in order. Every athlete will start at wall balls. Athlete 1 begins at go, athlete 2 begins once athlete 1 has finished. There can be a “log jam” at a station. However, only 1 athlete can work at a time at each station. 20min. Rest then Max Snatch Reps per athlete in 1min. 1 person working at a time. 70k

Women’s S&C:  Gold

Competitor:  Google sheet

April 23, 2015

Posted on April 22nd, 2015 by thegymcf

10850298_10204420913616458_4803570246760348696_nTBT to the birthday boy this week!!

Ugly Sweater Party at Kilo 2010 (?)

#kilotrained

Sun’s Out Gun’s Out Challenge Scoresheet

April Challenge:  Handstand Walks!!

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): 6:30 Class Today!  Sign up!  Save your joints and reach your genetic potential!

Hot Yoga: 6am and 4:15 pm 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:  Overhead Press 5×1 @10 RPE. Superset with Post WOD. Complete in order and for time 1000m row, 1mile run, 50 Weighted Kettlebell Pistols 25 20″ Over Box Jumps. Time cap 25min.

Competitor:  Google sheet

April 22, 2015

Posted on April 21st, 2015 by thegymcf

11000278_2516870399233_5402736566319197643_nThere’s A Beast In Every Woman

That Comes Out When You Put A Barbell In Her Hand

#kilotrained

Sun’s Out Gun’s Out Challenge Scoresheet

April Challenge:  Handstand Walks!!

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:  Overhead Press 5×1 @10 RPE. Superset with Post WOD. Complete in order and for time 1000m row, 1mile run, 50 Weighted Kettlebell Pistols (35/55), 25 20″ Over Box Jumps. Time cap 25min.

Gold: Overhead Press 5×3 Max effort. Superset with Post WOD. Complete in order and for time 1000m row, 1mile run, 50 Pistols, 25 20″ Overbox Jumps.

Silver: Overhead Press 5×10. Superset with Post WOD. Complete in order and for time 1000m row, 1mile run, 50 air squats, 25 20″ Overbox Jumps.

Endurance: 50 Barbell Thrusters

Men’s S&C: Overhead Press 5×3 Max effort. Superset with Post WOD. Complete in order and for time 1000m row, 1mile run, 50 Pistols, 25 20″ Overbox Jumps.

Women’s S&C: Yoga

Competitor:  Google sheet

April 21, 2015

Posted on April 20th, 2015 by thegymcf

11161337_10155459823285621_7545090343685074289_nCongratulations to the Kilo competitors who competed at Festivus Games!

#kilotrained

Sun’s Out Gun’s Out Challenge Scoresheet

April Challenge:  Handstand Walks!!

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: 6pm Class today!  Sign up and sweat it out in the Hot Box!

TUESDAY CROSSFIT CLASSES

RX: 5×1 Hang Clean and Jerk @100% Superset with 3 max effort broad jumps (3-5sec rest between reps). Then, As Many Reps As Possible 12 min. 10 in place Front Rack Lunges (40/60) and 10 Wall Balls (14/20). Refer to 11/19/2013

Gold: 5×2 Hang Clean & Jerk @ 10 RPE Superset with 3 max effort broad jumps (3-5sec rest between reps). Then, As Many Reps As Possible for 12 min. 10 in place front rak lunges (30/40) and 10 Wall Balls.

Silver: 5×10 Med Ball Hang Cleans Superset with 3 max effort broad jumps (3-5sec rest between reps). Then, As Many Reps As Possible 12 min. 10 in place Front Rack Lunges (Bar) and 10 Wall Balls (6/10).

Endurance: 5x25yd Sprints then 5x30sec Speed Box Jumps

Men’s S&C: 5×2 Hang Clean & Jerk @ 10 RPE Superset with 3 max effort broad jumps (3-5sec rest between reps). Three men complete for time: 50 thrusters, 95 lb., 10 14-foot rope ascents, 40 thrusters, 95 lb., 8 14-foot rope ascents, 30 thrusters, 95 lb., 6 14-foot rope ascents. Time cap: 10 minutes

Women’s S&C: Gold

Competitor:  Google sheet

April 20, 2015

Posted on April 19th, 2015 by thegymcf

11053456_537938039679391_8892102108660809137_nCongratulations to The Schmidts!

Welcome Baylor Schmidt!!

Sun’s Out Gun’s Out Challenge Scoresheet

April Challenge:  Handstand Walks!!

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:5×1 Hang snatch @ 10RPE Supset with 10sec. HS hold (or 5 attempts). Then 3 Rounds for Time of 30 Double unders, 20 CTB Pull ups, and 10 Anchored Sit ups (weighted 5). 8min cap Refer to 11/18/2013

Gold:5×3 Hang snatch @ 10 RPE Supset with 10sec. HS hold (or 5 attempts). Then 3 Rounds for Time of 30 Double unders, 20 Pull ups, and 10 Anchored Sit ups

Silver: 5×10 OHS Supset with 10sec. HS hold (or 5 attempts). Then 3 Rounds for Time of 30 Single unders, 20 Pull ups, and 10 Abmat Sit ups

Endurance:5x25yd Sprints then 5x30sec Speed Box Jumps

Men’s S&C: 5×10 OHS Supset with 10sec. HS hold (or 5 attempts). Then 3 Rounds for Time of 30 Single unders, 20 Pull ups, and 10 Abmat Sit ups

Women’s S&C: Gold

Competitor:  Google sheet

April 19, 2015

Posted on April 18th, 2015 by thegymcf

 IMG_2893

Yoga 5pm

Announcements!:

Sun’s Out Gun’s Out Challenge Scoresheet

April Challenge:  Handstand Walks!!

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!!

April 18, 2015

Posted on April 17th, 2015 by thegymcf

10501700_777388572296660_5854007193348320062_nYou Will Face Many Defeats In Life

But Never Yourself Be Defeated

#kilotrained

Sun’s Out Gun’s Out Challenge Scoresheet

April Challenge:  Handstand Walks!!

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: For time complete 15-12-9 Over Box Jumps and  Power Snatch (40/60), then with a plate (15/20) run 1mile.

Gold: For time complete 15-12-9 Over Box Jumps and Power Snatch (30/40), then with a plate (15/20) run 1mile.

Silver:For time complete 15-12-9 Over Box Jumps and Power Snatch (10/20), then with a plate (10) run 1mile.

Competitor:  Google sheet

April 17, 2015

Posted on April 16th, 2015 by thegymcf

IMG_3353Your Life Is Your Message To The World

Make Sure It Is Inspiring

#kilotrained

Sun’s Out Gun’s Out Challenge Scoresheet

April Challenge:  Handstand Walks!!

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: 5min Every Minute on the Minute 1 Front Squat @ 8RPE. Then, Every Other Minute on the Minute for 15min. Complete 7 Chest To Bar Pull Ups and 7 Front Squats (70/105). On the opposite minute complete 1 rope climb. Refer to 8/18/2014

Gold:  5min Every Minute on the Minute 2 Front Squat @ 8RPE. Then, Every Other Minute on the Minute for 15min. Complete 7  Pull Ups and 7 Front Squats (50/70). On the opposite minute complete 1 rope climb attempt.

Silver: 5min Every Minute on the Minute 5 Front Squat. Then, Every Other Minute on the Minute for 15 min. Complete 7  Jumping Pull Ups and 7 Front Squats (30/40). On the opposite minute complete 1 rope climb attempt.

Endurance: 3 rounds of max time Men stay at 1:40 or under and Women at 1:50 or under. You have a 2 stroke allowance if you go over the pace. 1min rest.

Men’s S&C:

Women’s S&C: Gold

Competitor:  Google sheet

April 16, 2015

Posted on April 15th, 2015 by thegymcf

 IMG_1742TBT With Team Kilo!

#kilotrained

Announcements:

Sun’s Out Gun’s Out Challenge Scoresheet

April Challenge:  Handstand Walks!!

Social Media Challenge: letsgetflexible

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): 6:30pm 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:Women’s S&C: 10min Every Minute on The Minute Alternating min. of 2 Clean and Jerk and 2 Power Clean @ 8RPE of Power Clean Then, For time run 400m, 3 Power Clean (50/70), 3 Jerks (50/70), 2,2,1,1, run 400m.

Competitor:  Google sheet

April 15, 2015

Posted on April 14th, 2015 by thegymcf

photoShe Is Clothed In Strength and Dignity

And She Laughs Without Fear of The Future

#kilotrained

Announcements:

April Challenge:  Handstand Walks!!

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!!

WEDNESDAY HOT BOX CLASSES

Mobility & Elements (ME): 9am Class Today!  Sign up!  Save your joints and reach your genetic potential!

Hot Yoga: 6pm Class Today!  Sign up and sweat it out in the Hot Box!

WEDNESDAY CROSSFIT CLASSES

RX: 10min Every Minute on The Minute Alternating min. of  Clean and Jerk and  Power Clean @ 8RPE of Power Clean Then, For time run 400m, 3 Power Clean (70/110), 3 Jerks (70/110), 2,2,1,1, run 400m.

Gold: 10min Every Minute on The Minute Alternating min. of 2 Clean and Jerk and 2 Power Clean @ 8RPE of Power Clean Then, For time run 400m, 3 Power Clean (50/70), 3 Jerks (50/70), 2,2,1,1, run 400m.

Silver: 5 rounds of Clean and Jerk progressions. Then, For time run 400m, 3 Power Clean (20/30), 3 Jerks (20/30), 2,2,1,1, run 400m.

Endurance:5 Rounds of 50 Double Unders and 15 GHD Sit ups

Men’s S&C:

Women’s S&C: Yoga

Competitor:  Google sheet