December 10, 2014

Posted on December 9th, 2014 by thegymcf

10855151_777724928929691_6614231719670824902_oDon’t Just Go Through Life

Grow Through Life

#kilotrained

Sign up for the Gymnastics Seminar this Saturday at The Gym!!  Click here for more info!

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

December Challenge:  Triple Unders or Double Unders!!

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!

WEDNESDAY 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!

WEDNESDAY CROSSFIT CLASSES

RX: Every Other Minute on The Minute do 2 Snatch @ 10 RPE for 5 rounds. Then, 50 Double Unders, 40 Hand Release Push Ups, 30 Hang Power Snatch (35/50), 20 Burpee Muscle Ups. Time Cap 13min. Refer to 3/6/2013

Gold: Every Other Minute on The Minute do 3 Snatch @ 10 RPE for 5 rounds. Then, 30 Double Unders, 30 Hand Release Push Ups, 30 Hang Power Snatch (30/40), 30 Burpee Pull Ups. Time Cap 13min. Refer to 3/6/2013

Silver: Every Other Minute on The Minute do 3 Power Snatch for 5 rounds. Then, 50 Single Unders, 40 Push Ups, 30 Overhead Squat (bar), 20 Strict Pull Ups. Time Cap 13min. Refer to 3/6/2013

Endurance: 3x300yd Shuttle

Men’s S&C:  Gold

Women’s S&C:  Gold

Competitor:  Google Doc

December 9, 2014

Posted on December 8th, 2014 by thegymcf

10174848_453195288116504_5151336464330076922_nAlways Challenge Yourself

Sign up for the Gymnastics Seminar this Saturday at The Gym!!  Click here for more info!

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

December Challenge:  Triple Unders or Double Unders!!

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: No Class today!  Sign up and sweat it out in the Hot Box!

TUESDAY CROSSFIT CLASSES

RX: Complete 3 x max sets of ring dip holds, Every Other min on the top of the minute do 2 Sumo Deadlift @ 10 RPE for 5 rounds. Then, 30-20-10 Overhead Squat (50k,70k) and Deadlift (50k,70k) For Time. 12min cap. Refer to 4/1/2011

Gold: Complete 3 x max sets of ring dip holds. Then, Every Other min on the top of the minute do 3 Sumo Deadlifts @ 10 RPE for 5 rounds. Then, 30-20-10 Overhead Squat (30/40) and Deadlift (30/40) For Time. 12min cap. Refer to 4/1/2011

Silver: Complete 3 x max sets of dip holds. Then, Every Other min on the top of the minute do 2 Box Squat @ 10 RPE for 5 rounds. Then, 30-20-10 Overhead Squat (Bar) and Deadlift (20/30) For Time. 12min cap. Refer to 4/1/2011

Endurance: 15 ladder drill, 10 max height box jumps and 100 double unders.

Men’s S&C:  Gold

Women’s S&C:  Gold

Competitor:  Google Doc

December 8, 2014

Posted on December 7th, 2014 by thegymcf

Congratulations to the competitors who competed in The Bluffs Competition!

Female/female non-regional team:  Megan and Megan 1st place!

RX Team Division:  Armand/Mitch 2nd, Jeremy/Austin 4th

FOUND!!!  A male wedding ring was found at The Gym on Thursday!  Fellas, check your finger..

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

December Challenge:  Triple Unders or Double Unders!!

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): No 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: With a partner Complete 40 yds of Handstand Walks. per person. Then, Every Other min on the top of the minute do 2 Box Squat @ 10 RPE for 5 rounds. Then, 12 Rounds for time of 12 Push Ups, 12 Double Unders, and 12 Air Squats. Time cap is 10min. refer to 7/23/2010.

Gold: With a partner complete 30 yds of  Handstand Walks per person. Every Other min on the top of the minute do 3 Box Squat @ 10 RPE for 5 rounds. Then, 12 Rounds for time of 12 Push ups, 12 Double Unders, and 12 Air Squats. Time cap is 10min. refer to 7/23/2010.

Silver: With a partner complete 40 yds of Wheel barrows per person. Every Other min on the top of the minute do 5 Box Squat for 5 rounds. Then, 12 Rounds for time of 12 Push ups, 12 Double Unders, and 12 Air Squats. Time cap is 10min. refer to 7/23/2010.

Endurance: 10 Pro Agilities 10 15yd sprints.

Men’s S&C:  Gold

Women’s S&C:  Gold

Competitor:  Google Doc

December 6, 2014

Posted on December 5th, 2014 by thegymcf

10806218_4755946194348_5655476597044223814_nThe Future Belongs To Those Who Believe

In The Beauty Of Their Dreams

#kilotrained

Filthy Fifty Demo

FOUND!!!  A male wedding ring was found at The Gym on Thursday!  Fellas, check your finger :)  hahs

Social Media Challenge: #doyouevenwodbro?

December Challenge:  Triple Unders or Double Unders!!
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:  Every Minute On The Minute for 5 min. 2 Thrusters from floor @ 8 RPE. With a partner and a 30min clock complete a 5k row, with remaining time as a tag team event starting at 3 reps each and increasing by 3 every round do  Toes To Bar and  Hand Release Push Ups.

Gold: Every Minute On The Minute for 5 min. 3 Thrusters from floor @ 8 RPE. With a partner and a 30min clock complete a 5k row, with remaining time as a tag team event starting at 3 reps each and increasing by 3 every round do  Toes To Bar and Hand release Push ups.

Silver: Every Minute On The Minute for 5 min. 5 Thrusters from floor. With a partner and a 30min clock complete a 5k row, with remaining time as a tag team event starting at 3 reps each and increasing by 3 every round do  Toes To Bar and Hand release Push ups.

Endurance: Every Minute On The Minute for 5min 25sec force treadmill or 25yd sled push 50% body wt.

Competitor:  Google Doc

December 5, 2014

Posted on December 4th, 2014 by thegymcf

1526509_527417724027593_7641438024721773001_nWhen The Little Voice In Your Head Says “It’s Too Early, Dark, and Cold”, Go Back To Bed.

But The Beastmode Voice Says “Get Up And Lift Some Shit”.

#kilotrained

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

December Challenge:  Triple Unders or Double Unders!!!
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: Every Minute On The Minute for 5 min. 2 Jerks From Rack @ 8 RPE. Then, “Filthy 50″ for time: 50 Box Jumps (24″), 50 Jumping Pull Ups, 50 Kettlebell Swings (35/55), 50 Walking Lunge Steps, 50 Knees to Elbows, 50 Push Press (20k), 50 Back Extensions, 50 Wall Balls (20# to 8ft/10ft), 50 Burpees, 50 Double Unders.  Must complete 1 exercise before moving on to the next. . 30min cap Refer to 3/28/2014.

Gold: Every Minute On The Minute for 5 min. 3 Jerks From Rack @ 8 RPE. Then, “Filthy 50″ for time: 50 Box Jumps (24″), 50 Jumping Pull Ups, 50 Kettlebell Swings (35/55), 50 Walking Lunge Steps, 50 Knees to Elbows, 50 Push Press (20k), 50 Back Extensions, 50 Wall Balls (20# to 8ft/10ft), 50 Burpees, 50 Double Unders. Must complete 1 exercise before moving on to the next.

Silver: Every Minute On The Minute for 5 min. 3 Jerks From Rack. Then, “Filthy 50″ for time: 50 Box Jumps (20″), 50 Jumping Pull Ups, 50 Kettlebell Swings (25/35), 50 Walking Lunge Steps, 50 Knees to Elbows, 50 Push Press (10k), 50 Back Extensions, 50 Wall Balls (10# to 8ft/10ft), 50 Burpees, 50 Double Unders. Must complete 1 exercise before moving on to the next.

Endurance: Every Minute On The Minute for 5 min. 5 GHD sit ups and 5 weighted back ext.

Men’s S&C:  Gold

Women’s S&C: Gold

Competitor:  Google Doc

December 4, 2014

Posted on December 3rd, 2014 by thegymcf

shannon-aowTBT Picture!

This was our Kilo Athlete of the Month in October 2011

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

December Challenge:  Triple Unders or Double Unders!!
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: Every Minute on the Minute for 5 min. 5 Deadlifts @ 8 RPE. “Badger” 20  Cleans (30k), 20 Pull Ups,, 800M Run. 3 Rounds for time. 30min cap refer to 4/8/2011

Competitor:  Google Doc

December 3, 2014

Posted on December 2nd, 2014 by thegymcf

IMG_2745“Coaches have to watch for what they don’t want to see

and listen to what they don’t want to hear.” ~John Madden

#kilocoach  #kilotrained

Social Media Challenge: #kilocoach–with a coach or can be totally just creeping on them!  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 Shantelle for more information and set up 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: Every Minute on the Minute for 5 min. 3 Deadlifts @ 8 RPE. “Badger” 30  Cleans (42/30k), 30 Pull Ups,, 800M Run. 3 Rounds for time. 30min cap refer to 4/8/2011

Gold: Every Minute on the Minute for 5 min. 5 Deadlifts @ 8 RPE. “Badger” 20 Cleans (30/42), 20 Pull-Ups, 800M Run. 3 Rounds for time. refer to 4/8/2011

Silver: Every Minute on the Minute for 5 min. 5 Deadlifts. “Badger” 20 Cleans (bar), 20 Jumping Pull-Ups, 800M Run. 3 Rounds for time. refer to 4/8/2011

Endurance:  Every Minute on the Minute for 5 min. 150yd shuttle

Men’s S&C:  Gold

Women’s S&C: Yoga

Competitor:  Google Doc

December 2, 2014

Posted on December 1st, 2014 by thegymcf

1925069_527402784029087_6136136297778144266_nWork Hard

Focus

Move Forward

#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 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:  NO Class today!  Sign up and sweat it out in the Hot Box!

TUESDAY CROSSFIT CLASSES

RX: Every Minute on the Minute for 5 min. 1 Hang Power Snatch + 1 Hang Snatch @ 8 RPE. “Hansen” 5 Rounds for time of 30 Kettlebell Swings (55/70), 30 Burpees, 30 weighted (5) Sit-Ups. Time cap 30min. Refer to 7/22/2011

Gold: Every Minute on the Minute for 5 min. 2 Hang Power Snatch + 1 Hang Snatch @ 8 RPE. “Hansen” 5 Rounds for time of 30 Kettlebell Swings (35/55), 30 Burpees, 30 Butterfly Sit-Ups Refer to 7/22/2011

Silver: Every Minute on the Minute for 5 min. 3 Hang Power Snatch. “Hansen” 5 Rounds for time of 15 Kettlebell Swings (25/35), 30 Burpees, 15 Sit-Ups Refer to 7/22/2011

Endurance: Every Minute on the Minute for 5 min 10 Over box jumps

Men’s S&C:  Gold

Women’s S&C: Gold

Competitor:  Google Doc

December 1, 2014

Posted on November 30th, 2014 by thegymcf

10177522_526600730775959_8922611237148136917_nWhere There Is No Struggle, There Is No Strength

#kilotrained

Social Media Challenge: #kilostrong–anything lifting or getting stronger.     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 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: Every Minute On The Minute for 5 min. 3 Back Squats @ 8 RPE. Then, “Daniel” 50 Pull ups, 400m Run, 21 Thruster (30/42), 800m run, 21 Thrusters, 400m run, 50 pull ups for time. Time Cap 25min. refer to 1/30/2013

Gold: Every Minute On The Minute for 5 min. 5 Back Squats @ 8 RPE. Then, 40 pull ups, 400m Run, 21 Thruster (25/35), 800m run, 21 Thrusters, 400m run, 40 pull ups for time. Time Cap 25min.

Silver: Every Minute On The Minute for 5 min. 5 Back Squats. Then, 25 Jumping Pull Ups, 400m Run, 21 Thruster (bar), 800m run, 21 Thrusters, 400m run, 25 Jumping pull ups for time. Time Cap 25min.

Endurance: EMOM 5 min 20 double unders and 5 burpees

Men’s S&C:  Gold

Women’s S&C: Gold

Competitor:  Google Doc

November 30, 2014

Posted on November 29th, 2014 by thegymcf

10440989_527365324032833_4455544276268525161_n

Don’t Look Back.  You’re Not Going That Way.

Sign Up For Yoga At 5pm!!

Social Media Challenge: #weekendwarrior.  Start Hashtagging!!

November Challenge:  1 mile of Lunges!  Conversions are on the board.

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!