April 23, 2014

Posted on April 22nd, 2014 by thegymcf

IMG_7562-LKilo’s Kyra Hawley “deadlift”

Your Dream Doesn’t Have An Expiration Date

Take A Deep Breath and Keep Moving

Check out all of our upcoming events on our Events page!!

Click here to register for classes.

We are adding another Saturday CrossFit Class!  Classes will now be offered at 7am, 8:15am and 9:30am!

If you have signed up for ACH processing, do not expect to it to take effect until May.  We will use the credit card we have on file for you until this point.

Please Blog Your Scores Under “comments” at the bottom of this page!!  You will be able to track your progress over months!

Sunday April 27 3-4:30pm attend our seminar “Eating To Reach Your Fitness Goals” by Armand McCormick.  Sign Up here!

Come Support Our Competitors May 9-11 North Central Regional  Navy Pier Chicago. Buy your tickets here.  Find a  Hotel!

Saturday May 17th 7pm Ladies Night Out .  Proceeds to to  Barbells For Boobs.  Click on the link or go to our events page to find out details!

Many people are benefiting from Mobility and Elements Class! Sign up and join us! It’s the cheapest way to SAVE YOUR JOINTS!! Your Body Is Worth It!

MONDAY HOT BOX CLASSES

Mobility & Elements (ME): 4:30pm Class Today!  Sign up!  Save your joints and reach your genetic potential!

Hot Yoga: 10am Class today!  Sign up  this week and sweat it out in the Hot Box!

MONDAY CROSSFIT CLASSES

RX:   Deadlift 2×1@90% 4×1 @ 100%. Super set with 5 yd Handstand Walks.  As Many Reps As Possible in 20 min. 3 Muscle ups (alt. round between Ring Muscle Ups and Bar Muscle Ups,), 6 Alt. Overhead Pistols, 9 Deficit Handstand Push Ups.

Gold:  Deadlift 6×3 @ 90% 3RM. Super set with 5 yd  Handstand Walks. As Many Reps As Possible in 20 min. 3 Muscle up Progressions (alt. round between Ring Muscle Up Progressions and  Bar Muscle Up Progressions), 6 Alt. Pistols, 9 Handstand Push Ups.

Silver: Deadlift 6×10. Super set with 1 Wall WalkAs Many Reps As Possible in 20 min. 3 Strict Pull Ups, 6 Air Squats, 9 Push Ups.

Endurance: 1.5mile run

Men’s S&C: Rest

Women’s S&C:  Rest

Competitor:  Google Doc

April 22, 2014

Posted on April 21st, 2014 by thegymcf

weights_heavy_and_squats_down_low_iphone_wallet_case

The Gym and Kilo Competition Teams (including Flick) are putting in ALOT of great training!

Keep Pushing !  Regionals are in sight!

Check out all of our upcoming events on our Events page!!

Click here to register for classes.

We are adding another Saturday CrossFit Class!  Classes will now be offered at 7am, 8:15am and 9:30am!

If you have signed up for ACH processing, do not expect to it to take effect until May.  We will use the credit card we have on file for you until this point.

Please Blog Your Scores Under “comments” at the bottom of this page!!  You will be able to track your progress over months!

Sunday April 27 3-4:30pm attend our seminar “Eating To Reach Your Fitness Goals” by Armand McCormick.  Sign Up here!

Come Support Our Competitors May 9-11 North Central Regional  Navy Pier Chicago. Buy your tickets here.  Find a  Hotel!

Saturday May 17th 7pm Ladies Night Out .  Proceeds to to  Barbells For Boobs.  Click on the link or go to our events page to find out details!

Many people are benefiting from Mobility and Elements Class! Sign up and join us! It’s the cheapest way to SAVE YOUR JOINTS!! Your Body Is Worth It!

MONDAY HOT BOX CLASSES

Mobility & Elements (ME): No Class Today!  Sign up!  Save your joints and reach your genetic potential!

Hot Yoga:  6:15pm Class today!  Sign up  this week and sweat it out in the Hot Box!

MONDAY CROSSFIT CLASSES

RX:  Back Squat 2×1@90% 4×1 @ 100%. Superset with 5 Weighted Diamond Push Ups. Then, Karen 150 Wall Balls for time. Refer to 10/21/13

Gold:  Back Squat 6×3 @ 90%3RM. Superset with 5 Weighted Diamond Push ups. Then, Karen 150 Wall Balls for time. Refer to 10/21/13

Silver: Back Squat 6×10. Superset with 5 Diamond Push ups. Then, Karen 75 Wall Balls for time. Refer to 10/21/13

Endurance: 3x1000m Row (1:1)

Men’s S&C: RX

Women’s S&C:  Gold

Competitor:  Google Doc

April 21, 2014

Posted on April 20th, 2014 by thegymcf

10271490_10154010986710510_1774064743504782929_nCongratulations and Job Well Done Kilo Competitors!!

We are proud of you all!

Festivus Games 2014

Check out all of our upcoming events on our Events page!!

Click here to register for classes.

Please Blog Your Scores Under “comments” at the bottom of this page!!  You will be able to track your progress over months!

Sunday April 27 3-4:30pm attend our seminar “Eating To Reach Your Fitness Goals” by Armand McCormick.  Sign Up here!

Come Support Our Competitors May 9-11 North Central Regional  Navy Pier Chicago. Buy your tickets here.  Find a  Hotel!

Saturday May 17th 7pm Ladies Night Out .  Proceeds to to  Barbells For Boobs.  Click on the link or go to our events page to find out details!

Many people are benefiting from Mobility and Elements Class! Sign up and join us! It’s the cheapest way to SAVE YOUR JOINTS!! Your Body Is Worth It!

MONDAY HOT BOX CLASSES

Mobility & Elements (ME): 4:30pm Class Today!  Sign up!  Save your joints and reach your genetic potential!

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

MONDAY CROSSFIT CLASSES

RX:    2×1 Clean and Jerk @90% 4×1 @ 100%. Superset with 3 max effort Weighted Pull ups. Then, for time run 1 mile, 10 Hang Power Clean and Jerks (65/100), Run 800, 10 Hang Power Clean and Jerks, Run 400, 10 Hang Power Clean and Jerks. 20min cap.

Gold:   6×3 C&J @ 90%. Superset with 3 max effort Weighted Pull Ups. Then, for time run 1 mile, 10 Hang Power Clean and Jerks (50/70), Run 800, 10 Hang Power Clean and Jerks, Run 400, 10 Hang Power Clean and Jerks. 20min cap.

Silver: 5×10 Med Ball Clean Superset with 3 Pull Ups. Then, for time run 800m, 10 Hang Power Clean and Jerks (bar), Run 400, 10 Hang Power Clean and Jerks, Run 200, 10 Hang Power Clean and Jerks. 20min cap.

Endurance: 50 Weighted Lunges and Pro- Agility x6

Men’s S&C: RX

Women’s S&C:  Gold

Competitor:  Google Doc

April 19, 2014

Posted on April 18th, 2014 by thegymcf

IMG_1905-LKilo’s Women’s Strength Athlete Shannon Closson

A Strong Woman in Mind, Body, and Spirit,

Is a Gift To The World

Kilo Members, get a great Team Workout done before Easter Sunday Dinner!

Check out all of our upcoming events on our Events page!!

Click here to register for classes.

Please Blog Your Scores Under “comments” at the bottom of this page!!  You will be able to track your progress over months!

Come Support Our Competitors May 9-11 North Central Regional  Navy Pier Chicago. Buy your tickets here.  Find a  Hotel!

Saturday May 17th 7pm Ladies Night Out .  Proceeds to to  Barbells For Boobs.  Click on the link or go to our events page to find out details!

Many people are benefiting from Mobility and Elements Class! Sign up and join us! It’s the cheapest way to SAVE YOUR JOINTS!! Your Body Is Worth It!

SATURDAY HOT BOX CLASSES

Mobility & Elements (ME): No Class Today!  Sign up Mondays and Wednesdays at 4:30pm!  Save your joints and reach your genetic potential!

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

SATURDAY CROSSFIT CLASSES

RX: “Team Tillman”. 7 rounds of 7 Deadlift (100/143), 200m Sprint, 14 Pull Ups. This will be teams of 3. Athlete 1 will begin, each athlete will begin as soon as the athlete in front of them is complete. Each athlete must take a 1min rest period following pullups. all athletes must do 7 rounds.

Gold: “Team Tillman”. 7 rounds of 7 Deadlift (65/100), 200m Sprint, 14 Pull Ups. This will be teams of 3. Athlete 1 will begin, each athlete will begin as soon as the athlete in front of them is complete. Each athlete must take a 1min rest period following pullups. all athletes must do 7 rounds.

Silver: “Team Tillman”. 7 rounds of 7 Deadlift (35/50), 200m Sprint, 14 Jumping Pull Ups. This will be teams of 3. Athlete 1 will begin, each athlete will begin as soon as the athlete in front of them is complete. Each athlete must take a 1min rest period following pullups. all athletes must do 7 rounds.

Competitor:  Google Doc

April 18, 2014

Posted on April 17th, 2014 by thegymcf

1622031_10152057223852499_521615994343849111_nBe Strong, Be Kind

Be Bold, Be Humble

Be Proud

Be #kilotrained

Check out all of our upcoming events on our Events page!!

Click here to register for classes.

Please Blog Your Scores Under “comments” at the bottom of this page!!  You will be able to track your progress over months!

Come Support Our Competitors May 9-11 North Central Regional  Navy Pier Chicago. Buy your tickets here.  Find a  Hotel!

Saturday May 17th 7pm Ladies Night Out .  Proceeds to to  Barbells For Boobs.  Click on the link or go to our events page to find out details!

Many people are benefiting from Mobility and Elements Class! Sign up and join us! It’s the cheapest way to SAVE YOUR JOINTS!! Your Body Is Worth It!

FRIDAY HOT BOX CLASSES

Mobility & Elements (ME): No Class Today!  Sign up Mondays and Wednesdays at 4:30pm!  Save your joints and reach your genetic potential!

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

FRIDAY CROSSFIT CLASSES

RX: Max Front Squat 15min. Then 30 min AMRAP of 10 Air Squats, 10 Push Press (db 35/45), 10 Weighted Situps, 10 Back Extensions.

Gold: 3RM Front Squat 15min. Then 30 min AMRAP of 10 Air Squats, 10 Push Press (db 25/30), 10 Weighted Situps, 10 Back Extensions.

Silver: 5×5 Front Squats. Then 30 min AMRAP of 10 Air Squats, 10 Push Press (db), 10 Butterfly Situps, 10 Back Extensions.

Endurance: 2mile run

Men’s S&C: RX

Women’s S&C:  Gold

Competitor:  Google Doc

April 17, 2014

Posted on April 16th, 2014 by thegymcf

10011694_644447362271596_7566293437828090223_oKilo’s Cody Bascom working on his Clean Technique

Comfort in the Uncomfortable

Check out all of our upcoming events on our Events page!!

Click here to register for classes.

Come Support Our Competitors May 9-11 North Central Regional  Navy Pier Chicago. Buy your tickets here.  Find a  Hotel!

Saturday May 17th 7pm Ladies Night Out .  Click on the link or go to our events page to find out details!!

Monday May 26th The Gym’s Annual Memorial Day Grill Out! Click on the link or go to our events page to find out details!! 

Starting Tuesday May 27th Sand Volleyball at The Gym!! Tuesday 2-man, Thursday 4-man.  No need to get a team!  We will put names in and draw teams each night! If you want to play, just show up!!  Play will begin at 5:30p.m.

Hurry and switch your monthly membership payment to ACH (automatic debit) instead of a credit/debit card and you will earn a free Kilo T-shirt!  This helps keep the Gym’s cost down so we can continue to offer our services to you at low prices!  ACH forms are at the front desk!

Many people are benefiting from Mobility and Elements Class! Sign up and join us! It’s the cheapest way to SAVE YOUR JOINTS!! Your Body Is Worth It!  If 4:30pm M/W doesn’t work for you, suggest other times!

THURSDAY HOT BOX CLASSES

Mobility & Elements (ME): No Class Today!  Sign up Mondays and Wednesdays at 4:30pm!  Save your joints and reach your genetic potential!

Hot Yoga:  4:15pm and 6:30pm Class today!  Sign up  this week and sweat it out in the Hot Box!

THURSDAY CROSSFIT CLASSES

RX:  Open Gym/Skills

Gold: Open Gym/Skills

Silver:  Basic Skills Class 5am and 5:30pm!  Work on Snatch Progressions, Kipping, Box Jump Rebound.

Endurance: Open Gym/Skills

Men’s S&C:  3×1 Clean and Jerk @ 90-95% and 3×1 @ 100%. 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

Women’s S&C:  6×3 Clean and Jerks @ 90% 3RM. Then, 3 rounds for time of 30 Toes To Bar, 20 Sumo Deadlift High Pull (KB 55/70), 10 Handstand Push Ups. Time Cap 12min cap

Competitor:  Advanced Skills Class 5am and 5pm

April 16, 2014

Posted on April 15th, 2014 by thegymcf

228CrossFit Kilo Athlete in the Spotlight Amber Megivern! 

Amber completed her first CrossFit Open this year, and has had too many PR’s to count lately! 

Nice work Amber!  Read More About Amber here!

Kilo Members…Thank you for being awesome members! Two IMPORTANT Things:  1. BLOG YOUR SCORES!!!!!!  2.  SIGN UP FOR CLASSES!!!!  This helps US help YOU!  Click here to register.

Come Support Our Competitors May 9-11 North Central Regional  Navy Pier Chicago. Buy your tickets here.  Find a  Hotel!

Saturday May 17th 7pm Ladies Night Out at The Gym!! Music & Fun!  Tickets are $20 for early purchase at The Gym and at the door for $25.  Get yours early and don’t forget to grab one for your Mom, Sisters & Girlfriends!

Monday May 26th The Gym’s Annual Memorial Day Grill Out! George Wyth State Park 3pm!  This is Alot of FUN!!  Bring you own meat to grill, a side dish and beverage of choice!  We will provide all paper products.

Starting Tuesday May 27th Sand Volleyball at The Gym!! Tuesday 2-man, Thursday 4-man.  No need to get a team!  We will put names in and draw teams each night! If you want to play, just show up!!  Play will begin at 5:30p.m.

Hurry and switch your monthly membership payment to ACH (automatic debit) instead of a credit/debit card and you will earn a free Kilo T-shirt!  This helps keep the Gym’s cost down so we can continue to offer our services to you at low prices!  ACH forms are at the front desk!

Many people are benefiting from Mobility and Elements Class! Sign up and join us! It’s the cheapest way to SAVE YOUR JOINTS!! Your Body Is Worth It!  If 4:30pm M/W doesn’t work for you, suggest other times!

WEDNESDAY HOT BOX CLASSES

Mobility & Elements (ME): 4:30pm Class Today!  Sign up!  Save your joints and reach your genetic potential!

Hot Yoga:  10am Class today!  Sign up Thursday this week and sweat it out in the Hot Box!

WEDNESDAY CROSSFIT CLASSES

RX: 3×1 Clean and Jerk @ 90-95% and 3×1 @ 100%. 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

Gold: 6×3 Clean and Jerks @ 90% 3RM. Then, 3 rounds for time of 30 Toes To Bar, 20 Sumo Deadlift High Pull (KB 55/70), 10 Handstand Push Ups. Time Cap 12min cap

Silver: 6×10 Med Ball Cleans Cleans. Then, 3 rounds for time of 30 Knees to Elbows, 20 Sumo Deadlift High Pull (KB 35/55), 10 Strict Push Ups. Time Cap 12min cap

Endurance: 50 Barbell Thrusters

Men’s S&C:  Rest

Women’s S&C:  Rest

Competitor:  Google Doc

April 15, 2014

Posted on April 14th, 2014 by thegymcf

1077464_361495607286473_1334696406_o

Kilo’s 2013 6th Place World’s Team at

The Reebok CrossFit 2013 World Games!

2 Kilo Teams in Regional Competition in 2014!!

#kilotrained  Double Trouble!

SIGN UP FOR CLASSES!!!!  Click here to register.

Come Support Our Competitors May 9-11 North Central Regional  Navy Pier Chicago. Buy your tickets here.  Find a  Hotel!

Saturday May 17th 7pm Ladies Night Out at The Gym!! Music & Fun!  Tickets are $20 for early purchase at The Gym and at the door for $25.  Get yours early and don’t forget to grab one for your Mom, Sisters & Girlfriends!

Monday May 26th The Gym’s Annual Memorial Day Grill Out! George Wyth State Park 3pm!  This is Alot of FUN!!  Bring you own meat to grill, a side dish and beverage of choice!  We will provide all paper products.

Starting Tuesday May 27th Sand Volleyball at The Gym!! Tuesday 2-man, Thursday 4-man.  No need to get a team!  We will put names in and draw teams each night! If you want to play, just show up!!  Play will begin at 5:30p.m.

Hurry and switch your monthly membership payment to ACH (automatic debit) instead of a credit/debit card and you will earn a free Kilo T-shirt!  This helps keep the Gym’s cost down so we can continue to offer our services to you at low prices!  ACH forms are at the front desk!

Our Mobility and Elements Class is M & W at 4:30pm.  Sign up and join us!  If you have an All Access membership, you’re already covered!  Otherwise, purchase a ME punch card!  15 punches for $50! SAVE YOUR JOINTS!! Your Body Is Worth It!

TUESDAY HOT BOX CLASSES

Mobility & Elements (ME): No Class Today!  Sign up!  Save your joints and reach your genetic potential!

Hot Yoga:  6:15pm Class today!  Sign up Wednesday, and Thursday this week and sweat it out in the Hot Box!

TUESDAY CROSSFIT CLASSES

RX: 3×1 Snatch @ 90-95% and 3×1 @ 100%. Then, for time complete 50 Back Squat (65/100) then, 3 rounds of 1 Rope Climb (19′) and 5yd Handstand Walks then, 50 Kettlebell Swings (55/70). Time Cap 10min.

Gold: 6×3 Snatch @ 90% 3RM. Then, for time complete 50 Back Squats (50/70) then, 3 rounds of 1 Rope Climb (15′) and 2 Wall Walks then, 50 Kettlebell Swings (35/55). Time Cap 10min.

Silver:  6×5 Overhead Squats. Then, for time complete 50 Back Squats (Bar) then, 3 rounds of 3 Strict Pullups and 2 Wall Walks then, 50 Kettlebell Swings (25/35). Time Cap 10min.

Endurance:  5x20yd bounds and 2x200m backwards run.

Men’s S&C:  RX

Women’s S&C:  Gold

Competitor:  Google Doc

April 14, 2014

Posted on April 13th, 2014 by thegymcf

-1926437649Baby girl “Murphy” arrived at 715 Sunday morning.  8lbs. 15oz 20 3/4 inches.

Congratulations to Kilo’s Strength and Conditioning Member Heather and her family!

Not Just a Champion, but an Awesome Inspiration for Young Girls and Women!

SIGN UP FOR CLASSES!!!!  Click here to register.

Awesome turn out for the Oly Lifting Seminar!  Now let’s see some PR’s!

Saturday May 17th 7pm Ladies Night Out at The Gym!! We are planning a fun night including Raffle Prizes – Open Bar – Hor d’oeurves – Chair Massages – Music & Fun!  Tickets are $20 & will be available for early purchase at The Gym beginning Friday, April 11th. Tickets will also be available at the door for $25.  Get yours early and don’t forget to grab one for your Mom, Sisters & Girlfriends!

Starting Tuesday May 27th Sand Volleyball at The Gym!! Tuesday 2-man, Thursday 4-man.  No need to get a team!  We will put names in and draw teams each night! If you want to play, just show up!!  Play will begin at 5:30p.m.

Hurry and switch your monthly membership payment to ACH (automatic debit) instead of a credit/debit card and you will earn a free Kilo T-shirt!  This helps keep the Gym’s cost down so we can continue to offer our services to you at low prices!  ACH forms are at the front desk!

May 9-11 North Central Regional  Navy Pier 600 E Grand Ave. Chicago, Ill. 60611. Buy your tickets here.  Find a  Hotel!

Our Mobility and Elements Class is M & W at 4:30pm.  Sign up and join us!  If you have an All Access membership, you’re already covered!  Otherwise, purchase a ME punch card!  15 punches for $50! SAVE YOUR JOINTS!! Your Body Is Worth It!

MONDAY HOT BOX CLASSES

Mobility & Elements (ME): 4:30pm Class Today!  Sign up!  Save your joints and reach your genetic potential!

Hot Yoga:  No Class today!  Sign up Tuesday, Wednesday, and Thursday this week and sweat it out in the Hot Box!

MONDAY CROSSFIT CLASSES

RX: Max Back Squat. 15min. Then, 21-15-9 Box Jumps (24/30) and Thrusters (35/50) for time. Time cap 6min

Gold: 3RM Back Squats 15min. Then, 21-15-9 Box Jumps (20/24) and Thrusters (30/40) for time. Time cap 6min

Silver: 5×10 Back Squats. Then, 21-15-9 Box Jumps (20) and Thrusters (Bar) for time. Time cap 6min

Endurance:  5x25yd Sprints then 5x30sec Speed Box Jumps

Men’s S&C:  RX

Women’s S&C:  Gold

Competitor:  Google Doc

April 13, 2014

Posted on April 13th, 2014 by thegymcf

IMG_8545-L

Kilo’s Olympic Lifting Seminar with Armand McCormick Today 1pm-5pm! 

Yoga at 7pm!

SIGN UP FOR CLASSES!!!!  Click here to register.

Saturday May 17th 7pm Ladies Night Out at The Gym!! We are planning a fun night including Raffle Prizes – Open Bar – Hor d’oeurves – Chair Massages – Music & Fun!  Tickets are $20 with early purchase or available at the door for $25.  Get yours early and don’t forget to grab one for your Mom, Sisters & Girlfriends!

Starting Tuesday May 27th Sand Volleyball at The Gym!! Tuesday 2-man, Thursday 4-man.  No need to get a team!  We will put names in and draw teams each night! If you want to play, just show up!!  Play will begin at 5:30p.m.

Hurry and switch your monthly membership payment to ACH (automatic debit) instead of a credit/debit card and you will earn a free Kilo T-shirt!  This helps keep the Gym’s cost down so we can continue to offer our services to you at low prices!  ACH forms are at the front desk!

May 9-11 North Central Regional  Navy Pier 600 E Grand Ave. Chicago, Ill. 60611. Buy your tickets here.  Find a  Hotel!

Our Mobility and Elements Class is M & W at 4:30pm.  Sign up and join us!  If you have an All Access membership, you’re already covered!  Otherwise, purchase a ME punch card!  15 punches for $50! SAVE YOUR JOINTS!! Your Body Is Worth It!