September 21, 2014

Posted on September 21st, 2014 by thegymcf

1500822_698998286816503_2836759559934545562_oOly Lifting Seminar Today 2-5pm!  Hot Yoga at 5pm!

Social Media Challenge: ##weekendwarrior–all those other sports we play on the weekends.

The Field of Teams Competition at CrossFit Kilo is right around the corner!  If you don’t want to compete, please donate your time to help!  Click here to sign up!!

Rowing Challenge for August is posted on the Board!  Join us in knocking out a marathon row this month!!

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!

September 20, 2014

Posted on September 19th, 2014 by thegymcf

994599_10100807179038913_9141450887740295272_nKilo Mom Alicia Rosburg and her daughter!  It’s UNI Homecoming!!

#kilobuddy #kilotrained

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

The Field of Teams Competition at CrossFit Kilo is right around the corner!  If you don’t want to compete, please donate your time to help!  Click here to sign up!!

Rowing Challenge for August is posted on the Board!  Join us in knocking out a marathon row this month!!

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!

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:  Overhead Press 4×2 @9 RPE and  Front Squats 4×2 @ 9 RPE. Flicker Ball 20min

Gold:  Overhead Press 4×3 @9 RPE and Front Squats 4×3 @ 9 RPE. Flicker Ball 20min

Silver:  Overhead Press 4×5 @9 RPE and Front Squats 4×5. Flicker Ball 20min

Competitor:  Google Doc

September 19, 2014

Posted on September 18th, 2014 by thegymcf

10599652_10203203951792200_579045519790259952_n#gymnasty #kilobuddies  #kilotrained

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

The Field of Teams Competition at CrossFit Kilo is right around the corner!  If you don’t want to compete, please donate your time to help!  Click here to sign up!!

Rowing Challenge for August is posted on the Board!  Join us in knocking out a marathon row this month!!

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:  Deadlift 4×2 @ 9 RPE. Then, 20min As Many Reps as Possible of Sumo Deadlift High Pull (30/40). Start with a 400m run then complete as many Sumo Deadlift High Pull as possible. Once the bar is dropped you must run another 400.

Gold: Deadlift 4×3 @ 9 RPE. Then, 20min As Many Reps as Possible of Sumo Deadlift High Pull (30/40). Start with a 400m run then complete as many Sumo Deadlift High Pull as possible. Once the bar is dropped you must run another 400.

Silver: Deadlift 4×10. Then, 20min As Many Reps as Possible of Sumo Deadlift High Pull (20/30). Start with a 400m run then complete as many Sumo Deadlift High Pull as possible. Once the bar is dropped you must run another 400.

Endurance: 400m Sled Pull for time.

Men’s S&C:  Gold

Women’s S&C:  Gold

Competitor:  Google Doc

September 18, 2014

Posted on September 17th, 2014 by thegymcf

IMG_2465

Aww, what a cutie!

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

Social Media Challenge: #gymnasty. Enough said.

The Field of Teams Competition at CrossFit Kilo is right around the corner!  If you don’t want to compete, please donate your time to help!  Click here to sign up!!

Rowing Challenge for August is posted on the Board!  Join us in knocking out a marathon row 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 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:  Snatch 4×3 @ 9 RPE. Then, “Cindy” As Many Reps As Possible 20min 5 Pull Ups, 10 Push Ups, 15 Air Squats. Refer to 5/14/2014

Competitor:  Google Doc

September 17, 2014

Posted on September 16th, 2014 by thegymcf

10614179_844486755214_6158124191953674635_nDream Big

Set Goals

Take Action

#kilotrained

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

The Field of Teams Competition at CrossFit Kilo is right around the corner!  If you don’t want to compete, please donate your time to help!  Click here to sign up!!

Rowing Challenge for August is posted on the Board!  Join us in knocking out a marathon row 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 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: 7pm Class today!  Sign up and sweat it out in the Hot Box!

TUESDAY CROSSFIT CLASSES

RX: Snatch 4×1 @ 9 RPE. Then, “Cindy” As Many Reps As Possible 20min 5 Pull Ups, 10 Push Ups, 15 Air Squats. Refer to 5/14/2014

Gold:  Snatch 4×3 @ 9 RPE. Then, “Cindy” As Many Reps As Possible 20min 5 Pull ups, 10 Push Ups, 15 Air Squats. Refer to 5/14/2014

Silver:  Snatch Progressions 4×5. Then, “Cindy” As Many Reps As Possible 15 min 3 Pull ups, 6 Push Ups, 9 Air Squats.

Endurance: 1.5mile run

Men’s S&C:  Gold

Women’s S&C:  Rest

Competitor:  Google Doc

September 16, 2014

Posted on September 15th, 2014 by thegymcf

10649792_10203832184858607_2177594557938085610_nYou Can Be Bad Ass and Still Have Fun!

CrossFit Kilo = Fitness and Friendships

#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!  If you don’t want to compete, please donate your time to help!  Click here to sign up!!

Check out the new Yoga times on the Schedule!

Rowing Challenge for August is posted on the Board!  Join us in knocking out a marathon row 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 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: 7pm Class today!  Sign up and sweat it out in the Hot Box!

TUESDAY CROSSFIT CLASSES

RX:  Clean and Jerk 4×1 @ 9 RPE. Then, “Linda” for time: 10-9-8-7-6-5-4-3-2-1 Deadlift (1 1/2 x bw), Bench Press (Body Weight), Clean (3/4 bw). Cap 20min. Refer to 2/18/2011

Gold: Clean & Jerk 4×3 @ 9 RPE. Then, “Linda” for time: 10-9-8-7-6-5-4-3-2-1  Deadlift (1 x bw), Bench Press (3/4BW), Clean (1/2 bw). Cap 20min. Refer to 2/18/2011

Silver: Clean & Jerk progressions 4×5. Then, “Linda” for time: 10-9-8-7-6-5-4-3-2-1  Deadlift (30/40), Bench Press (20/40), Clean (bar). Cap 20min.

Endurance: 3x1000m Row (1:1)

Men’s S&C:  Gold

Women’s S&C:  Gold

Competitor:  Google Doc

September 15, 2014

Posted on September 14th, 2014 by thegymcf

10629729_10204682253486089_3871053469848003841_nShout out to our Kilo Competitors Shannon, Abby, Jeremy, Flick, Austin, Casey and Luke!!

Great job at the Granite Games this weekend!  We are so proud of you all!

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

The Field of Teams Compeition at CrossFit Kilo is right around the corner!  If you don’t want to compete, please donate your time to help!  Click here to sign up!!

Check out the new Yoga times on the Schedule!

The Whole Life Challege is happening!  Good Luck to Those Making A Lifestyle Change!  More information Here!

Rowing Challenge for August is posted on the Board!  Join us in knocking out a marathon row 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 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: Back Squat 4×2 @ 9 RPE. Then, for time complete 100 Double-Unders, 250m row, 25 Toes To Bar, 25 Kettlebell Swings (55/70), 200 Double Unders, 500m row, 50 Toes To Bar, 50 Kettlebell Swings. Time Cap 20min.

Gold: Back Squat 4×3 @ 9 RPE. Then, for time complete 50 Double-Underss, 250m row, 25 Toes To Bar, 25  Kettlebell Swings (35/55), 100 Double Unders, 500m row, 30 Toes To Bar, 30 Kettlebell Swings. Time Cap 20min.

Silver: Back Squat 4×10. Then, for time complete 100 Single-Unders, 250m row, 25 Knee Raises, 25  Kettlebell Swings (15/25), 200 Single Unders, 500m row, 50 Toes To Bar, 50 Kettlebell Swings. Time Cap 20min.

Endurance: 50 Weighted Lunges and pro- Agility x6

Men’s S&C:  Gold

Women’s S&C:  Gold

Competitor:  Google Doc

 

September 14, 2014

Posted on September 13th, 2014 by thegymcf

10458638_10152535932339153_4020480189911843266_n#weekendwarriors

#kilotrained

Social Media Challenge:  #weekendwarrior–all those other sports we play on the weekends.

The Field of Teams Compeition at CrossFit Kilo is right around the corner!  If you don’t want to compete, please donate your time to help!  Click here to sign up!!

Check out the new Yoga times on the Schedule!

The Whole Life Challege is happening!  Good Luck to Those Making A Lifestyle Change!  More information Here!

Rowing Challenge for August is posted on the Board!  Join us in knocking out a marathon row 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 Shantelle for more information and set up an appointment!

September 13, 2014

Posted on September 12th, 2014 by thegymcf

10645047_10152670126509153_3724373061046041984_n#doyouevenwodbro ?

#kilotrained

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

The Field of Teams Compeition at CrossFit Kilo is right around the corner!  If you don’t want to compete, please donate your time to help!  Click here to sign up!!

Check out the new Yoga times on the Schedule!

The Whole Life Challege is happening at the end of the week!  Many Kilo Members are doing it!  It will change your life!  More information Here!

Rowing Challenge for August is posted on the Board!  Join us in knocking out a marathon row 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 Shantelle for more information and set up 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: Sumo Deadlift 3×2 @ 8 RPE. Then, WLC PRE WOD: Starting with a 30min clock complete 1 mile Run, 1000m Row, 50 Pull Ups, 50 Handstand Push Ups, 1000m Row , 1 mile Run, and with remaining time complete As Many Reps As Possible Burpees.

Gold: Sumo Deadlift 3×5 @ 8 RPE. Then, WLC PRE WOD: Starting with a 30min clock complete 1 mile Run, 1000m Row, 30 Pull Ups, 30 HSPU, 1000m Row , 1 mile Run, and with remaining time complete As Many Reps As Possible Burpees.

Silver: Sumo Deadlift 3×5. Then, WLC PRE WOD: Starting with a 30min clock complete 1 mile Run, 1000m Row, 30 Pull Ups, 30 Push Ups, 500m Row , 800m Run, and with remaining time complete As Many Reps As Possible Burpees.

Competitor:  Google Doc

September 12, 2014

Posted on September 11th, 2014 by thegymcf

995071_10203172307601115_8873134505825579423_nNeed Some Motivation?  Workout With Friends At The Gym!

#kilobuddies!  #kilotrained

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

The Field of Teams Compeition at CrossFit Kilo is right around the corner!  If you don’t want to compete, please donate your time to help!  Click here to sign up!!

Check out the new Yoga times on the Schedule!

The Whole Life Challege is happening at the end of the week!  Many Kilo Members are doing it!  It will change your life!  More information Here!

Rowing Challenge for August is posted on the Board!  Join us in knocking out a marathon row 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 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:  Overhead Press 3×2 @ 8 RPE. Then, with a partner complete 6x500m row. Each Person will complete 6 rows. you rest period is during your partners row. Score is the slowest 500m row you complete.

Gold:  Overhead Press 3×5 @ 8 RPE. Then, with a partner complete 6x500m row. Each Person will complete 6 rows. you rest period is during your partners row. Score is the slowest 500m row you complete.

Silver: Overhead Press 3×5. Then, with a partner complete 6x500m row. Each Person will complete 6 rows. you rest period is during your partners row. Score is the slowest 500m row you complete.

Endurance: 3x30sec Speed Steps. 3×5 Max Height Box Jumps. 50 Weighted Back Ext.

Men’s S&C:  Gold

Women’s S&C:  Gold

Competitor:  Google Doc