June 15, 2016

Posted on June 14th, 2016 by thegymcf

13418477_737878842981479_1846150852311762680_oDon’t Forget About This Amazing Event

Watch for the pic on Amy’s Snapshots!

#kilotrained

Remember to sign up your kids for the Free Kilo Kids Room if you need it!

Don’t forget to sign up for the Kilo Golf Outing!!!!  It’s always a blast!!

June 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

RX:  Teams of 3 accumulate 500 calories. however many min. (round up) it took you will do that many Toes To Bar x 3 all for time.

Gold: Teams of 3 accumulate 500 calories. however many min. (round up) it took you will do that many Toes To Bar x 3 all for time.

Silver: Teams of 3 accumulate 500 calories. however many min. (round up) it took you will do that many Toes To Bar x 3 all for time.

Endurance: 3min plank holds on hands with arms extend out in front of head and then also with arms spread in a (T) or cross, then 3 min pike hold

Men’s S&C: Teams of 3 accumulate 500 calories. however many min. (round up) it took you will do that many Toes To Bar x 3 all for time.

Women’s S&C:  Teams of 3 accumulate 500 calories. however many min. (round up) it took you will do that many Toes To Bar x 3 all for time.

Competitor:  Google sheet

June 14, 2016

Posted on June 13th, 2016 by thegymcf

13403852_954831519912_381503103008940462_oBe Better At Life

#kilotrained

Remember to sign up your kids for the Free Kilo Kids Room if you need it!

Don’t forget to sign up for the Kilo Golf Outing!!!!  It’s always a blast!!

Make sure to sign up for the Alive and Running 5k!!  This is for an amazing cause!! Registration ends June 4th, the run is on June 18th!

June 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: “Barbara” 5 rounds for time of 20 Pull ups,, 30 Push-ups, 40 Sit-ups, 50 Squats, 3 minutes rest between rounds.

Gold: “Barbara” 5 rounds for time of 20 Pull-ups, 25 Push-ups, 30 Sit-ups, 35 Squats, 3 minutes rest between rounds.

Silver“Barbara” 5 rounds for time of 10 Pull-ups, 15 Push-ups, 20 Sit-ups, 25 Squats, 3 minutes rest between rounds.

Endurance: 4×15 Reverse Hypers (max effort). Superset w/30cal on bike (row).

Men’s S&C:    “Barbara” 5 rounds for time of 20 Pull-ups, 25 Push-ups, 30 Sit-ups, 35 Squats, 3 minutes rest between rounds.

Women’s S&C:  “Barbara” 5 rounds for time of 20 Pull-ups, 25 Push-ups, 30 Sit-ups, 35 Squats, 3 minutes rest between rounds.

Competitor:  Google sheet

June 13, 2016

Posted on June 12th, 2016 by thegymcf

13411650_10207472607745931_6401098704145290238_o#kilotrained

Kilo Members, with the arrival of summer, we are sure to have more kids in the gym during our regular class times.  Kids that are not able to occupy themselves in the hot box or on the playground need to be supervised in the kids room.  We cannot have kids in the lifting and wod areas with their parents during classes.  It is far too dangerous for both our members and the children.  Thank you for cooperation!

Don’t forget to sign up for the Kilo Golf Outing!!!!  It’s always a blast!!  Registration forms are at The Gym OR you may use ZenPlanner to register your teams and hole sponsorships.

Make sure to sign up for the Alive and Running 5k!!  This is for an amazing cause!! Registration ends June 4th, the run is on June 18th!

June 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

RX15 minutes: 10 squat clean and jerks (39/62), 15 burpees over bar, 8 squat clean & jerks (52/85), 15 burpees over the bar, 6 squat clean & jerks (64/102) 15 burpees over bar, 4 squat clean & jerks, (80/125), 15 burpees over bar, 2 squat clean & jerks (91/136), 15 burpees over bar, MAX squat clean & jerks (93/143)

Gold15 minutes: 10 squat clean & jerks (39/62), 15 burpees over bar, 8 squat clean & jerks (+5/+10), 15 burpees over bar, 6 squat clean & jerks (+5/+10) 15 burpees over bar, 4 squat clean & jerks, (+2/+5), 15 burpees over bar, 2 squat clean & jerks (+2/+5), 15 burpees over bar, MAX squat clean & jerks (+2/+5).

Silver15 minutes: 10 squat clean & jerks (20/30), 15 burpees over bar, 8 squat clean & jerks (20/30), 15 burpees over bar, 6 squat clean & jerks (20/30) 15 burpees over bar, 4 squat clean & jerks, (20/30), 15 burpees over bar, 2 squat clean & jerks (20/30), 15 burpees over bar, MAX squat clean & jerks (20/30).

Endurance: Static Overhead Squat hold 5x1min. S.S. with 50 Double Unders.

Men’s S&C:    15 minutes: 10 squat clean & jerks (39/62), 15 burpees over bar, 8 squat clean & jerks (+5/+10), 15 burpees over bar, 6 squat clean & jerks (+5/+10) 15 burpees over bar, 4 squat clean & jerks, (+2/+5), 15 burpees over bar, 2 squat clean & jerks (+2/+5), 15 burpees over bar, MAX squat clean & jerks (+2/+5).

Women’s S&C:  15 minutes: 10 squat clean & jerks (39/62), 15 burpees over bar, 8 squat clean & jerks (+5/+10), 15 burpees over bar, 6 squat clean & jerks (+5/+10) 15 burpees over bar, 4 squat clean & jerks, (+2/+5), 15 burpees over bar, 2 squat clean & jerks (+2/+5), 15 burpees over bar, MAX squat clean & jerks (+2/+5).

Competitor:  Google sheet

June 11, 2016

Posted on June 10th, 2016 by thegymcf

13413611_10153729113547104_4184121530098522419_n

Remember to sign your kids up for kids room to ensure a child care person is there to watch your kids 🙂

Kilo Members, with the arrival of summer, we are sure to have more kids in the gym during our regular class times.  Kids that are not able to occupy themselves in the hot box or on the playground need to be supervised in the kids room.  We cannot have kids in the lifting and wod areas with their parents during classes.  It is far too dangerous for both our members and the children.  Thank you for cooperation!

Don’t forget to sign up for the Kilo Golf Outing!!!!  It’s always a blast!!

Make sure to sign up for the Alive and Running 5k!!  This is for an amazing cause!! Registration ends June 4th, the run is on June 18th!

June 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

RX: 5×2 Clean and Jerk @ 85%. Then 5k row or Flicker ball/ Basketball/ or Hoover ball.

Gold:  5×2 Clean and Jerk @ 85%. Then 5k row or Flicker ball/ Basketball/ or Hoover ball.

Silver5×5 Clean and Jerk. Then 5k row or Flicker ball/ Basketball/ or Hoover ball.

Competitor:  Google sheet

June 10, 2016

Posted on June 9th, 2016 by thegymcf

IMG_0818Rising To A Physical Challenge Can Make You Feel Powerful In Every Way

#kilotrained

Breast Cancer Survivor VS Crossfit

Kilo Members, with the arrival of summer, we are sure to have more kids in the gym during our regular class times.  Kids that are not able to occupy themselves in the hot box or on the playground need to be supervised in the kids room.  We cannot have kids in the lifting and wod areas with their parents during classes.  It is far too dangerous for both our members and the children.  Thank you for cooperation!

Don’t forget to sign up for the Kilo Golf Outing!!!!  It’s always a blast!!

Make sure to sign up for the Alive and Running 5k!!  This is for an amazing cause!! Registration ends June 4th, the run is on June 18th!

June 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: Every Other Minute On The Minute for 10min. 5 Back Squats @ 85% Superset with 12 Overhead Extension w/plate or dumbell. Then, 21-15-9 Power Cleans (30/40) and Alternating Pistols. 8min cap

GoldEvery Other Minute On The Minute for 10min. 5 Back Squats @ 85% Superset with 12 Overhead Ext w/plate or dumbell. Then, 18-12-6 Power Cleans (30/40) and Alternating Pistols. 8min cap

SilverEvery Other Minute On The Minute for 10min. 5 Back Squats Superset with 12 OH Ext w/plate or dumbell. Then, 21-15-9 Power Cleans (bar) and Air Squats. 8min cap

Endurance: 100 Double Unders, 30 L sit Pull ups, and 100 Double Unders.  

Men’s S&C:   Every Other Minute On The Minute for 10min. 5 Back Squats @ 85% Superset with 12 Overhead Ext w/plate or dumbell. Then, 18-12-6 Power Cleans (30/40) and ALT. Pistols. 8min cap

Women’s S&C: Every Other Minute On The Minute for 10min. 5 Back Squats @ 85% Superset with 12 Overhead Ext w/plate or dumbell. Then, 18-12-6 Power Cleans (30/40) and ALT. Pistols. 8min cap

Competitor:  Google sheet

June 9, 2016

Posted on June 8th, 2016 by thegymcf

IMG_0816Recovering From Tough Wod Wednesday

#Tthegymdog

#kilotrained

Kilo Members, with the arrival of summer, we are sure to have more kids in the gym during our regular class times.  Kids that are not able to occupy themselves in the hot box or on the playground need to be supervised in the kids room.  We cannot have kids in the lifting and wod areas with their parents during classes.  It is far too dangerous for both our members and the children.  Thank you for cooperation!

Don’t forget to sign up for the Kilo Golf Outing!!!!  It’s always a blast!!

Make sure to sign up for the Alive and Running 5k!!  This is for an amazing cause!! Registration ends June 4th, the run is on June 18th!

June 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:  6am and 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

 

June 8, 2016

Posted on June 7th, 2016 by thegymcf

13308520_732880703481293_567970569620901271_oCaption This Picture!

#kilotrained

Kilo Members, with the arrival of summer, we are sure to have more kids in the gym during our regular class times.  Kids that are not able to occupy themselves in the hot box or on the playground need to be supervised in the kids room.  We cannot have kids in the lifting and wod areas with their parents during classes.  It is far too dangerous for both our members and the children.  Thank you for cooperation!

Don’t forget to sign up for the Kilo Golf Outing!!!!  It’s always a blast!!

Make sure to sign up for the Alive and Running 5k!!  This is for an amazing cause!! Registration ends June 4th, the run is on June 18th!

June 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

RX10min Every Other Minute On The Minute alt. min. of 3 Snatch @85% and 5 Ring Muscle Ups. Then, 20min As Many Rounds As Possible of 10 Wall Balls (14/20) 10′, 1 Rope climb (19′), and 20 Calorie Bike or Row.

Gold10min Every Other Minute On The Minute alt. min. of 3 Snatch @85% and 1 Ring Muscle Ups. Then, 20min As Many Rounds As Possible of 10 Wall Balls, 1 Rope climb (15′), and 20 Calorie Bike or Row.

Silver10min Every Other Minute On The Minute alt. min. of 5 Snatch and 5 Strict Pull Ups. Then, 20min As Many Rounds As Possible of 10 Wall Balls, 1 Rope climb Attempt, and 20 Calorie Bike or Row.

Endurance: Not for time do 20 yard Handstand Walks and accumulate 3min of L-Hang, L- Sits, and Superman Holds

Men’s S&C:   10min Every Other Minute On The Minute alt. min. of 3 Snatch @85% and 1 Ring Muscle Ups. Then, 20min As Many Rounds As Possible of 10 Wall Balls, 1 Rope climb (15′), and 20 Calorie Bike or Row.

Women’s S&C: 10min Every Other Minute On The Minute alt. min. of 3 Snatch @85% and 1 Ring Muscle Ups. Then, 20min As Many Rounds As Possible of 10 Wall Balls, 1 Rope climb (15′), and 20 Calorie Bike or R[ow.

Competitor:  Google sheet

June 7, 2016

Posted on June 6th, 2016 by thegymcf

13320776_733292880106742_2285989433852599194_oThose who can drive themselves further once the effort gets painful experience success.

#kilotrained

Kilo Members, with the arrival of summer, we are sure to have more kids in the gym during our regular class times.  Kids that are not able to occupy themselves in the hot box or on the playground need to be supervised in the kids room.  We cannot have kids in the lifting and wod areas with their parents during classes.  It is far too dangerous for both our members and the children.  Thank you for cooperation!

Don’t forget to sign up for the Kilo Golf Outing!!!!  It’s always a blast!!

Make sure to sign up for the Alive and Running 5k!!  This is for an amazing cause!! Registration ends June 4th, the run is on June 18th!

June 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

RX5 Rounds For Time of 15 Chest To Bar Pull Ups, 15 Burpee on and over box jumps (20). 10min cap. Then, 5 Rounds For Time 15 Toes To Bar and 15 Hand Release Push Ups. Time cap 10 min. Go directly into wod 2. Score is total time. If you do not finish wod 1 in the time cap move on to wod 2 and add a second for every rep not complete in wod 1.

Gold5 Rounds For Time of 10 Chest To Bar Pull Ups, 10 Burpee on and over box jumps (20). 10min cap. Then, 5 Rounds For Time 10 Toes To Bar and 10 Hand Release Push Ups Push Ups. Time cap 8min.

Silver5 Rounds For Time of 10 Pull ups, 10 Burpee on and over box jumps (20). 10min cap. Then, 5 Rounds For Time 10 Toes Above Hips and 10 Hand Release Push Ups Push Ups. Time cap 8min.

Endurance: 100 Yard Inch Worm with no knee bend. 2min Lateral and linear split holds and 2 min.

Men’s S&C:   5 Rounds For Time of 10 Chest To Bar Pull Ups, 10 Burpee on and over box jumps (20). 10min cap. Then, 5 Rounds For Time 10 Toes To Bar and 10 Hand Release Push Ups Push Ups. Time cap 8min.

Women’s S&C: 5 Rounds For Time of 10 Chest To Bar Pull Ups, 10 Burpee on and over box jumps (20). 10min cap. Then, 5 Rounds For Time 10 Toes To Bar and 10 Hand Release Push Ups Push Ups. Time cap 8min.

Competitor:  Google sheet

June 6, 2016

Posted on June 5th, 2016 by thegymcf

13316805_733293940106636_7541301669329696154_oWake Up With Determination

Go To Bed With Satisfaction

#kilotrained

Kilo Members, with the arrival of summer, we are sure to have more kids in the gym during our regular class times.  Kids that are not able to occupy themselves in the hot box or on the playground need to be supervised in the kids room.  We cannot have kids in the lifting and wod areas with their parents during classes.  It is far too dangerous for both our members and the children.  Thank you for cooperation!

Don’t forget to sign up for the Kilo Golf Outing!!!!  It’s always a blast!!

Make sure to sign up for the Alive and Running 5k!!  This is for an amazing cause!! Registration ends June 4th, the run is on June 18th!

June 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

RX5x300m shuttle sprints. (1:2). 5×5 Overhead Press @ 85%.

Gold5x300m shuttle sprints. (1:2). 5×5 Overhead Press @ 85%.

Silver5x300m shuttle sprints. (1:2). 5×5 Overhead Press..

Endurance: Accumulate 5 min of bridge holds and pike holds every break is 5 skin the cats.

Men’s S&C:   5x300m shuttle sprints. (1:2). 5×5 Overhead Press @ 85%.

Women’s S&C: 5x300m shuttle sprints. (1:2). 5×5 Overhead Press @ 85%.

Competitor:  Google sheet

June 4, 2016

Posted on June 3rd, 2016 by thegymcf

13308226_733302170105813_8156591902205571413_oCaption This Picture

#kilotrained

Kilo Members, with the arrival of summer, we are sure to have more kids in the gym during our regular class times.  Kids that are not able to occupy themselves in the hot box or on the playground need to be supervised in the kids room.  We cannot have kids in the lifting and wod areas with their parents during classes.  It is far too dangerous for both our members and the children.  Thank you for cooperation!

Don’t forget to sign up for the Kilo Golf Outing!!!!  It’s always a blast!!

Make sure to sign up for the Alive and Running 5k!!  This is for an amazing cause!! Registration ends June 4th, the run is on June 18th!

June 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

RX“Josh” 21 Overhead Squats (30/42), 42 pull ups, 15 Overhead Squat, 30 pull ups, 9 Overhead Squat, 18 pull ups for time. Refer to 11/30/2011 20min cap

Gold“Josh” 21 Overhead Squat (30/42), 42 pull ups, 15 Overhead Squat, 30 pull ups, 9 Overhead Squat, 18 pull ups for time. Refer to 11/30/2011. 20min cap

SilverJosh” 21 Overhead Squat (Bar), 30 pull ups, 15 Overhead Squat, 20 pull ups, 9 Overhead Squat, 10 pull ups for time. Refer to 11/30/2011. 20min cap

Competitor:  Google sheet