May 18, 2016

Posted on May 17th, 2016 by thegymcf

kate-snatchThrowback Kilo:  Our April 2012 Athlete of the Month!

#kilotrained

Zone’rs!  Record Your Points! Zone Challenge Spreadsheet

Here is the link to the zone packets.

May 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

RX10 rounds each round for time of 15 Kettlebell Swings 35/55 and 100yd shuttle (25 yd Increments), rest 30 Sec.. Your score is the slowest time.

Gold:  10 rounds each round for time of 15 Kettlebell Swings 35/55 and 100yd shuttle (25 yd Increments), rest 30 Sec.. Your score is the slowest time.

Silver: 10 rounds each round for time of 15 Kettlebell Swings 25/35 and 100yd shuttle (25 yd Increments), rest 30 Sec.. Your score is the slowest time.

Endurance: Every Minute on The Minute 10 min 10 Box Jumps, 10 Toes To Bar

Men’s S&C:10 rounds each round for time of 15 Kettlebell Swings 35/55 and 100yd shuttle (25 yd Increments), rest 30 Sec.. Your score is the slowest time.

Women’s S&C: 10 rounds each round for time of 15 Kettlebell Swings 35/55 and 100yd shuttle (25 yd Increments), rest 30 Sec.. Your score is the slowest time.

Competitor:  Google sheet

May 17, 2016

Posted on May 16th, 2016 by thegymcf

12238406_655799331189431_4003967225180879984_oContinuous Effort

No Strength Or Intelligence Is The Key To Unlocking Our Potential

#kilotrained

Zone’rs!  Record Your Points! Zone Challenge Spreadsheet

Here is the link to the zone packets.

May 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

RX: 5 Rounds For Time 1 Clean complex of Power Clean + Clean+ 2 Front Squats @ 85%, 5 Back Squats @ 85%, 5 Bench Press @ 85%, 5 Strict Ring Muscle Ups with weight. Then, 3 Rounds For Time of 30 Air Squats and 15 Hand Release Push Ups. 5 min cap.

Gold:  5 Rounds For Time 1 Clean complex of Power Clean+ Clean+ 2 Front Squats @ 85%, 5 Back Squats @ 85%, 5 Bench Press @ 85%, 1 Strict Ring Muscle Ups. Then, 3 Rounds For Time of 30 Air Squats and 15 Hand Release Push Ups.

Silver5 Rounds For Time 1 Clean complex of Power Clean+ Clean+ 2 Front Squats, 5 Back Squats, 5 Bench Press, 5 Strict Pull Ups. Then, 3 Rounds For Time of 30 Air Squats and 15 Hand Release Push Ups

Endurance20min As Many Rounds As Possible 5 Overhead Squats and 1 300m shuttle run

Men’s S&C: 5 Rounds For Time 1 Clean complex of Power Clean+ Clean+ 2 Front Squats @ 85%, 5 Back Squats @ 85%, 5 Bench Press @ 85%, 1 Strict Ring Muscle Ups. Then, 3 Rounds For Time of 30 Air Squats and 15 Hand Release Push Ups

Women’s S&C: 5 Rounds For Time 1 Clean complex of Power Clean+ Clean+ 2 Front Squats @ 85%, 5 Back Squats @ 85%, 5 Bench Press @ 85%, 1 Strict Ring Muscle Ups. Then, 3 Rounds For Time of 30 Air Squats and 15 Hand Release Push Ups

Competitor:  Google sheet

May 16, 2016

Posted on May 15th, 2016 by thegymcf

12622163_681573948611969_8476891372308892160_oForget All The Reasons It Won’t Work

Focus On All The Reasons It Will

#kilotrained

Zone’rs!  Record Your Points! Zone Challenge Spreadsheet

Here is the link to the zone packets.

May 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

RXFor time complete in order 200 Double Unders , 100 Pull Ups., 50 Handstand Push Ups. Time Cap 15min.

Gold:  For time complete in order 100 Double Unders, 100 Pull Ups, 50 Handstand Push Ups. Time Cap 15min.

Silver: For time complete in order 200 Single Unders, 50 Jumping Pull Ups, 10 Wall Walks. Time Cap 15min. 

Endurance: bike or row 100 cal

Men’s S&C: For time complete in order 100 Double Unders, 100 Pull Ups, 50 Handstand Push Ups. Time Cap 15min.

Women’s S&C: For time complete in order 100 Double Unders, 100 Pull Ups, 50 Handstand Push Ups. Time Cap 15min.

Competitor:  Google sheet

May 15, 2016

Posted on May 15th, 2016 by thegymcf

12662532_445251312347605_8951123768670416317_nDon’t Forget To Stop Out At The Adam Liddle Benefit Today 1-5!

Zone’rs!  Record Your Points! Zone Challenge Spreadsheet

Here is the link to the zone packets.

May 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.

May 14, 2016

Posted on May 14th, 2016 by thegymcf

13173996_10153777101724613_444040866831733905_nOur New Mobility Workout Stricker Style

#kilotrained

Don’t forget about the Adam Liddle Benefit at Electric Park Ballroom, Waterloo this Sunday 1-5.

Zone’rs!  Record Your Points! Zone Challenge Spreadsheet

Here is the link to the zone packets.

May 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

RXWith teams of 5 in Indian style fashion do 200 wall ball tosses, then1 mile Indian run, and 100 push ups (1 at a time while team holds plank, if someone drops the whole team drops).

Gold: With teams of 5 in Indian style fashion do 200 wall ball tosses, then1 mile Indian run, and 100 push ups (1 at a time while team holds plank, if someone drops the whole team drops).

SilverWith teams of 5 in Indian style fashion do 200 wall ball tosses, then1 mile Indian run, and 100 push ups (1 at a time while team holds plank, if someone drops the whole team drops).

Competitor:  Google sheet

May 13, 2016

Posted on May 12th, 2016 by thegymcf

13047913_715934861842544_2022755040385170863_oDiscipline Is The Bridge Between Goals And Accomplishment

#kilotrained

Zone’rs!  Record Your Points! Zone Challenge Spreadsheet

Here is the link to the zone packets.

May 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

RX: 2x400m Sprints, 2x800m Sprints, 2x200m Sprints.

Gold: 2x400m Sprints, 2x800m Sprints, 2x200m Sprints.

Silver2x400m Sprints, 2x800m Sprints, 2x200m Sprints.

Endurance2x400m Sprints, 2x800m Sprints, 2x200m Sprints.

Men’s S&C:  2x400m Sprints, 2x800m Sprints, 2x200m Sprints.

Women’s S&C:  2x400m Sprints, 2x800m Sprints, 2x200m Sprints.

Competitor:  Google sheet

May 12, 2016

Posted on May 11th, 2016 by thegymcf

IMG_0688Just Another Day At The Bar

#kilotrained

Zone’rs!  Record Your Points! Zone Challenge Spreadsheet

Here is the link to the zone packets.

May 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:  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

May 11, 2016

Posted on May 10th, 2016 by thegymcf

IMG_0731Hi Kelsie!

#kilotrained

The Snatch Is a Bitch

Zone’rs!  Record Your Points! Zone Challenge Spreadsheet

Here is the link to the zone packets.

May 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

RX3 Rounds For Time of 2 Power Snatch +2 Snatch @ 85% Snatch, 5 Back Squats @ 85%, 5 Overhead Press + 3 Push Press @ 80% OHP, 5 Weighted Pull Ups. Then, Every Minute on The Minute for 8min 2 Ring Muscle Ups and 3 Handstand Push Ups

Gold:  3 Rounds For Time of 2 Power Snatch + 2 Snatch @ 85% Snatch, 5 Back Squats @ 85%, 5 Overhead Press + 3 Push Press @ 80% OHP, 5 Weighted Pull Ups. Then, Every Minute on The Minute for 8min 1 Ring Muscle Ups and 3 Handstand Push Ups

Silver3 Rounds For Time of 2 Power Snatch + 2 Snatch @ 85% Snatch, 5 Back Squats @ 85%, 5 Overhead Press + 3 Push Press @ 80% OHP, 5 Weighted Pull Ups. Then, Every Minute on The Minute for 8min 2 Strict Pull Ups and 3 Wall Walks

Endurance3x500m interval row. 200 Double Unders.

Men’s S&C:  3 Rounds For Time of 2 Power Snatch + 2 Snatch @ 85% Snatch, 5 Back Squats @ 85%, 5 Overhead Press + 3 Push Press @ 80% OHP, 5 Weighted Pull Ups. Then, Every Minute on The Minute for 8min 1 Ring Muscle Ups and 3 Handstand Push Ups

Women’s S&C:  3 Rounds For Time of 2 Power Snatch + 2 Snatch @ 85% Snatch, 5 Back Squats @ 85%, 5 Overhead Press + 3 Push Press @ 80% OHP, 5 Weighted Pull Ups. Then, Every Minute on The Minute for 8min 1 Ring Muscle Ups and 3 Handstand Push Ups

Competitor:  Google sheet

May 10, 2016

Posted on May 9th, 2016 by thegymcf

12983961_715934955175868_879777803188992221_oBe Stronger Than Your Strongest Excuse

#kilotrained

Zone’rs!  Record Your Points! Zone Challenge Spreadsheet

Here is the link to the zone packets.

May 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

RXFor time complete in order 30 Calorie Row, 90 Double Unders, 30 Overhead Squats (40/60), 90 Weighted Sit Ups (5), 30 Kettlebell or Dumbell Hang Power Snatch (55/70). 12 min Cap.

Gold:  For time complete in order 30 Calorie Row, 60 Double Unders, 30 Overhead Squats (40/60), 60 Weighted Sit Ups (5), 30 Kettlebell or Dumbell Hang Power Snatch (35/55). 12 min Cap.

SilverFor time complete in order 30 Calorie Row, 60 Single Unders, 30 Overhead Squats (Bar), 60 Sit Ups, 30 Kettlebell or Dumbell Power Snatch (25). 12 min Cap.

Endurance200yd bear crawl.

Men’s S&C: For time complete in order 30 Calorie Row, 60 Double Unders, 30 Overhead Squats (40/60), 60 Weighted Sit Ups(5), 30 Kettlebell or Dumbell Hang Power Snatch (35/55). 12 min Cap.

Women’s S&C: For time complete in order 30 Calorie Row, 60 Double Unders, 30 Overhead Squats (40/60), 60 Weighted Sit Ups(5), 30 Kettlebell or Dumbell Hang Power Snatch (35/55). 12 min Cap.

Competitor:  Google sheet

May 9, 2016

Posted on May 8th, 2016 by thegymcf

13177607_10209686583789649_8517119058622407565_nFormer Kilo Intern, Athlete, and Weightlifting Athlete Jordan Weichers

A Product Of Armand McCormick’s Programming and Coaching

Now Lifting for California Strength

Clinching the Gold in Clean and Jerk at Nationals With

A PR Lift of 112k (1k shy of the American Record)

definitely #kilotrained

Zone’rs!  Record Your Points! Zone Challenge Spreadsheet

Here is the link to the zone packets.

May 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: As Many Reps As Possible in 5min Clean and Jerk (60/75)

Gold:  As Many Reps As Possible in 5min Clean and Jerk (40/60)

SilverAs Many Reps As Possible in 5min Clean and Jerk (25/35)

Endurance100yd Broad Jumps and 100 plyo push ups.

Men’s S&C: As Many Reps As Possible in 5min Clean and Jerk (40/60)

Women’s S&C: As Many Reps As Possible in 5min Clean and Jerk (40/60)

Competitor:  Google sheet