February 23, 2015

Posted on February 22nd, 2015 by thegymcf

photo 3PR What You Choose To Work Towards!!

#itsallaboutthebeard 

#kilotrained

Seminar with Armand McCormick this Thursday at 6pm!!!  “Shut Up and Suck It Up” Sign Up here!!

Kilo Solo competition was a success!  Congrats to all of the competitors!

Social Media Challenge: #kilostrong

February Challenge:  500 Strict Pull Ups

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: 1 Clean and Jerk Every Other Minute on The Minute for 9 rounds @ 10 RPE.  superset 10 sec handstand hold. Then, 21 Toes To Bar, 100m run, 15 Toes To Bar, 100m run, 9 Toes To Bar 100m run. Time cap 7min refer to November 15th, 2013.

Gold: 2 Clean and Jerk Every Other Minute on The Minute for 9 rounds @ 10 RPE, superset 10 sec handstand hold. Then, 21 Toes To Bar, 100m run, 15 Toes To Bar, 100m run, 9 Toes To Bar 100m run. Time cap 7min refer to November 15th, 2013.

Silver: 5 Power Clean and Jerk Every Other Minute on The Minute for 9 rounds. Then, 21 leg raises, 100m run, 15 leg raises, 100m run, 9 leg raises 100m run. Time cap 7min refer to November 15th, 2013.

Endurance: 5×40 yd sprint, Pro agility x5, 10 max height box jumps, 50 burpees for time.

Men’s S&C:  Gold

Women’s S&C: Gold

Competitor:  Google Doc

February 22, 2015

Posted on February 22nd, 2015 by thegymcf

11018778_10204441294684999_8066062468992352459_n#weekendwarriors

Yoga at 5pm!  Sign Up!

Kilo Solo competition was a success!  Congrats to all of the competitors!

Social Media Challenge: #weekendwarriors

February Challenge:  500 Strict Pull Ups

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!!

February 21, 2015

Posted on February 20th, 2015 by thegymcf

 1910500_527416954027670_8937450656947588196_n Your Legs Will Carry You As Far As Your Mind Allows

#kilotrained

Bring a Friend Week ALL week at The Gym!! 

7am class is the only class offered today due to our competition!

Kilo Solo competition on Saturday!  Start time 10am!

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

February Challenge:  500 Strict Pull Ups

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: Stephan 30-25-20-15-10-5 Anchored Sit Ups, Good Mornings (barbell),  Knees To Elbows, Stiff Leg Deads (40). 20 min cap

Gold: Stephan 30-25-20-15-10-5 Anchored Sit Ups, Good Mornings (barbell), Knees to Elbow, Stiff Leg Deads (40)

Silver: Stephan 20-15-10-5 Anchored Sit Ups, Good Mornings (barbell), Knees to Elbow, Stiff Leg Deads (40)

Endurance:

Competitor:  Google Doc

February 20, 2015

Posted on February 20th, 2015 by thegymcf

IMG_3168Climb As High As You Can Dream!

#kilotrained

Bring a Friend Week ALL week at The Gym!! 

7am class is the only class offered this Saturday due to our competition!

Kilo Solo competition on Saturday!  Start time 10am!

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

February Challenge:  500 Strict Pull Ups

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: 3 Rounds For Time of 1500m Row, 10 Ring Muscle ups, 100 Air Squats 30 min cap

Gold: 3 Rounds For Time of 1500m Row, 10 Chest To Bar Pull Ups, 75 Air Squats. 30 min cap

Silver: 3 Rounds For Time of 1500m Row, 10 Pull Ups,, 50 Air Squats. 30 min cap

Endurance: 100 split jumps to 12″ target for time.

Men’s S&C:  Gold

Women’s S&C: Gold

Competitor:  Google Doc

February 19, 2015

Posted on February 18th, 2015 by thegymcf

slide1TBT at The Gym!!

How Many Kilo Peeps Can You Name

What Year and What Location Was it Taken?

#kilotrained

Bring a Friend Week ALL week at The Gym!! 

7am class is the only class offered this Saturday due to our competition!

Kilo Solo competition on Saturday!  Start time 9am!

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

February Challenge:  500 Strict Pull Ups

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): 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: With a partner do 20 alternating rounds not for time of 20 yd (shuttle style) pinch grip Farmers Carry (10/15), 5 Wall Walks, 30 Double Unders.
Competitor:  Google Doc

February 18, 2015

Posted on February 17th, 2015 by thegymcf

IMG_3076#famouskilocoach

 #kilotrained

Bring a Friend Week ALL week at The Gym!! 

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

February Challenge:  500 Strict Pull Ups

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: 9:15 am Class today!  Sign up and sweat it out in the Hot Box!

WEDNESDAY CROSSFIT CLASSES

RX: With a partner do 20 alternating rounds not for time of 20 yd (shuttle style) pinch grip  Farmers Carry (15/20), 5 Wall Walks, 50 Double Unders.

Gold: With a partner do 20 alternating rounds not for time of 20 yd (shuttle style) pinch grip Farmer Carry (10/15), 5 Wall Walks, 30 Double Unders.

Silver: With a partner do 20 alternating rounds not for time of 20 yd (shuttle style) pinch grip Farmer Carry (5/10), 5 Wall Walks, 50 Single Unders .

Endurance: pro agility x3, 40yd sprint x3, depth jumps x12, max height broad x6

Men’s S&C:  Gold

Women’s S&C: Yoga

Competitor:  Google Doc

February 17, 2015

Posted on February 16th, 2015 by thegymcf

 IMG_2980Strengths are considered to be the talents, innate abilities and desires that “click” for you.

Weaknesses are considered to be something about yourself that you have the power to improve.

Turn Your Weaknesses Into Strengths

#kilotrained

Bring a Friend Week ALL week at The Gym!! 

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

February Challenge:  500 Strict Pull Ups

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

TUESDAY CROSSFIT CLASSES

RX: Danny 20min AMRAP of 30 Box Jumps 20″, 20 Push Press (35/50), and 30 Pull ups. If you brought a friend: Alt. rounds with partner for 30min.

Gold: Danny 20min AMRAP of 30 Box Jumps 20″, 20 Push Press(30/40), and 10 Pull ups. If you brought a friend: Alt. rounds with partner for 30min.

Silver: Danny 20min AMRAP of 20 Box Jumps 20″, 10 Push Press(35/50), and 5 Pull ups. If you brought a friend: Alt. rounds with partner for 30min.

Endurance: 3×300 1min rests

Men’s S&C:  Gold

Women’s S&C: Gold

Competitor:  Google Doc

February 16, 2015

Posted on February 15th, 2015 by thegymcf

IMG_3144Little Old School Rolling Stones Equals Beastmode! 

#kilotrained

Bring a Friend Week ALL week at The Gym!! 

Social Media Challenge: #kilostrong!

February Challenge:  500 Strict Pull Ups

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:  30min As Many Reps As Possible of 5 Back Squats (80/140) from rack, 15 Hand Release Push Ups, 400m run. If you have a friend alternate rounds.

Gold: 30min As Many Reps As Possible of 5 Back Squats (60/100), 15 Hand Release Push Ups, 400m run

Silver: 30min As Many Reps As Possible of 5 Back Squats (30/40), 15 Hand Release Push Ups, 400m run

Endurance: 10×40 sled (50/70)

Men’s S&C:  Gold

Women’s S&C: Gold

Competitor:  Google Doc

February 14, 2015

Posted on February 13th, 2015 by thegymcf

10941122_773695259346805_6511583315477937223_n

Valentine’s Day WOD this morning!  Click here for more info!

Social Media Challenge: #doyouevenliftbro.  Start hashtagging!!!

February Challenge:  500 Strict Pull Ups

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: Every Minute on The Minute for 7min. 3 Overhead Press @ 9 RPE. Teams of 3: 10 min 3 ring circus. Burpees on one end, and V ups on the other. Middle team member does over head weighted Lunges with a kettlebell. 35/55.

Gold: Every Minute on The Minute for 7min. 3 Overhead Press @ 9 RPE. Teams of 3: 10 min 3 ring circus. Burpees on one end, and V ups on the other. Middle team member does over head weighted Lunges with a kettlebell. 35/55.

Silver: Every Minute on The Minute for 7min. 3 Overhead Press @ 9 RPE. Teams of 3: 10 min 3 ring circus. Burpees on one end, and V ups on the other. Middle team member does over head weighted Lunges with a kettlebell. 35/55.

Competitor:  Google Doc

February 13, 2015

Posted on February 12th, 2015 by thegymcf

IMG_0989Another Kilo baby has arrived!!

Congratulations to The Johnston’s!

 London Grace

8#11oz 21 inches

born at 10:06 Thursday morning!!

“Everyone is fantastic” ~Dana

Happy Birthday Sarah McCormick!!!

Valentine’s Day WOD Saturday morning!  Click here for more info!

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

February Challenge:  500 Strict Pull Ups

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: Every Minute on The Minute for 7min. 3 Deadlifts @ 9 RPE. Then, 3 rounds for time of 30 Toes To Bar, 20 Sumo Deadlift High Pull, (KB 55/70), 10 Strict Handstand Push Ups. Time Cap 12min cap. Refer to April 16, 2014

Gold: Every Minute on The Minute for 7min. 3 Deadlifts @ 9 RPE. Then, 3 rounds for time of 20 Toes To Bar, 10 Sumo Deadlift High Pull, (KB 55/70), 5 Strict Handstand Push Ups. Time Cap 12min cap. Refer to April 16, 2014

Silver: Every Minute on The Minute for 7min. 5 Deadlifts. Then, 3 rounds for time of 20 leg raises, 10 Sumo Deadlift High Pull, (KB 35/55), 5 Push Ups. Time Cap 12min cap. Refer to April 16, 2014

Endurance: 40yd handstand walk.  1 mile run.

Men’s S&C:  Gold

Women’s S&C: Gold

Competitor:  Google Doc