August 16, 2016

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#futuretrojans

We are working on updating our Professional Directory!  Let us know if you want to post your business/service on our page.  Email Sarah for details!  info@thegymcf.com

CrossFit Classes:

RX:  3×3 SDL @ 85%. Then, 6 RFT of 10 burpee on and over box jumps(24) and 10 KB Swings (55/70). 9min cap

Gold:  3×3 SDL @ 85%. Then, 6 RFT of 10 burpee on and over box jumps(20) and 10 KB Swings (35/55). 9min cap

Silver:  3×3 SDL. Then, 6 RFT of 10 burpee on and over box jumps(20) and 10 KB Swings (25/35). 9min cap

Endurance:  For time: bike or row 50 cal then 100 double unders.

July 11, 2016

13620099_10157074384835176_3794010745634143538_n
Congratulations to Mr. and Mrs. McNew!

Join the Kilo Yoga group on Facebook to stay in the loop about yoga classes!

Have a nagging injury that you just can’t seem to get rid of?  Talk to Shantelle about rehabilitation and IASTM for treatment.

Check out our events page to mark all of our upcoming happenings on your calendar!

CrossFit Classes:

RX:  EMOM 10 minutes: 10 Wall Balls (14/20)10′ and 10 Pull Ups. Then, 5×5 Back Squats @ 85% (Alternate every other minute on the minute w/ a partner).

Gold:  EMOM 10 minutes: 10 Wall Balls(14/20)9′ and 5 Pull Ups. Then, 5×5 Back Squats @ 85%.

Silver:  EMOM 10 minutes: 5 Wall Balls (10/14)9′ and 5 Pull Ups. Then, 5×5 Back Squats.

Endurance:  100 yard monster walk each way

 

 

July 9, 2016

 

IMG_1560

Saturday morning Hot Yoga is now available to you at 7 am!  Join the Kilo Yoga group on Facebook to stay in the loop about yoga classes!

Have a nagging injury that you just can’t seem to get rid of?  Talk to Shantelle about rehabilitation and IASTM for treatment.

Check out our events page to mark all of our upcoming happenings on your calendar!

Saturday CrossFit Classes

RX:  Bench Press 5×5 @85%. Then, complete for time: 21 Calories Assault Bike or Row, 15 Power Snatches (40 kg/50 kg), 9 Bar Facing Burpees, 15 Thrusters (40 kg/50 kg) 21 Calories Assault Bike or Row.   Time cap: 5 minutes

Gold:  Bench Press 5×5 @85%. Then, complete for time: 21 Calories Assault Bike or Row, 15 Power Snatches (30 kg/40 kg), 9 Bar Facing Burpees, 15 Thrusters (30 kg/40 kg) 21 Calories Assault Bike or Row.   Time cap: 5 minutes

Silver:  Bench Press 5×5. Then, complete for time: 21 Calories Assault Bike or Row, 15 Power Snatches (bar), 9 Bar Facing Burpees, 15 Thrusters (bar) 21 Calories Assault Bike or Row.   Time cap: 5 minutes

Endurance:  3x30sec of the following holds: Prone hold and Supine hold off bench or GHD.

 

July 6, 2016

13443275_741762269259803_2362363400748449480_oLive out of your comfort zone

Big Mike

#kilotrained

Beginning July 9th, we will be offering hot yoga on Saturday mornings at 7 am compliments of Rachael Jorgensen.

Oly Seminar Saturday July 16th!  Beginners to Advanced lifters sign up!  Jordan Weichers will be doing demo lifts as well! 

July Challenge:  On The Board!

Services Offered

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: As Many Rounds As Possible for 7min. Burpee Bar Muscle Ups. Then, 5×5 (each side) Bulgarian Squats (ME).

GoldAs Many Rounds As Possible for 7min. Burpee Chest To Bar Pull Up. Then, 5×5 (each side) Bulgarian Squats (max effort).

SilverAs Many Rounds As Possible for 7min. Burpee Pull Ups. Then, 5×5 (each side) Bulgarian Squats (max effort).

Endurance: Back Lever Hold 5x max effort, Overhead Squat Hold max effort weight, 5x30sec.Monster walks with Bands 40yds (each side)

Men’s S&C: As Many Rounds As Possible for 7min. Burpee Chest to Bar. Then, 5×5 (each side) Bulgarian Squats (max effort).

Women’s S&C:  As Many Rounds As Possible for 7min. Burpee Chest to Bar. Then, 5×5 (each side) Bulgarian Squats (max effort).

Competitor:  Google sheet

July 5, 2016

13502771_741759475926749_3279259014409973583_oThe Myth, The Man,  The Legend…

#kilotrained

Beginning July 9th, we will be offering hot yoga on Saturday mornings at 7 am compliments of Rachael Jorgensen

July Challenge:  On The Board!

Services Offered

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: Every Other Minute on The Minute of Sumo Deadlift 6×5 @ 85%. Then, With a pair of (10/15) plates, 4 rounds for time of: 50yd weighted lunge and 400yd Farmers Carry

GoldEvery Other Minute on The Minute of Sumo Deadlift 6×5 @ 85%. Then, With a pair of( 10/15) plates, 4 rounds for time of: 50yd weighted lunge and 400yd Farmers Carry

Silver: Every Other Minute on The Minute of Sumo Deadlift 6×5. Then, With a pair of (5) plates, 4 rounds for time of: 50yd weighted lunge and 400yd Farmers Carry

Endurance5 rounds of Row max effort 1min rest 30 sec. Score is total cal.

Men’s S&C: Every Other Minute on The Minute of Sumo Deadlift 6×5 @ 85%. Then, With a pair of( 10/15) plates, 4 rounds for time of: 50yd weighted lunge and 400yd Farmers Carry

Women’s S&C:  Every Other Minute on The Minute of Sumo Deadlift 6×5 @ 85%. Then, With a pair of( 10/15) plates, 4 rounds for time of: 50yd weighted lunge and 400yd Farmers Carry

Competitor:  Google sheet

July 2, 2016

Lt_Michael_Murphy

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y.,

  killed in Afghanistan June 28th, 2005.

“This workout was one of Mike’s favorites and he’d named it “Body Armor”. ~ via www.crossfit.com.

CrossFit HQ named it “Murph” in his honor.

There will be class Saturday morning but no class on Monday the 4th

Beginning July 9th, we will be offering hot yoga on Saturday mornings at 7 am compliments of Rachael Jorgensen

July Challenge:  On The Board!

Services Offered

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: “Murph” 1 mile Run, 100 Pull Ups, 200 Push Ups, 300 Air Squats, 1 Mile Run. RX is a 20# vest  Unpartitioned.

Gold:  “Murph” 1 mile Run, 100 Pull Ups, 200 Push Ups, 300 Air Squats, 1 Mile Run. Partition work. 

Silver“Murph” 1 mile Run, 50 Pull Ups, 100 Push Ups, 150 Air Squats, 1 Mile Run.

Endurance:  none

Competitor:  Google sheet

June 30, 2016

13458551_741432642626099_4631277808513492468_oNever Surrender

#kilotrained

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

The Kilo Golf Outing is this Friday! It’s always a blast!!

June Challenge:  On The Board!

Services Offered

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

Posted in WOD

June 29, 2016

13516688_10207753052198202_7583998097340759778_nThis Extraordinary Guy Is

#kilotrained

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

The Kilo Golf Outing is this Friday! It’s always a blast!!

June Challenge:  On The Board!

Services Offered

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 3×3 Sumo Deadlift superset with 3 Overhead Press. Both at 8RPE. Then, complete this 3 part WOD for total time. Part 1: 3 rounds of 400m run and 25 Burpees. Part 2: 4 rounds of 50 Double Unders and 25 Handstand Push Ups. Part 3: 5 rounds of 12 Hang Power Cleans and 12 Front Rack Lunges both at (50/70). 30 min cap. Refer to 6/24/2015

Gold:  3×5 Sumo Deadlift superset with 5 Overhead Press.. Both at 8RPE. Then, complete this 3 part WOD for total time. Part 1: 3 rounds of 400m run and 25 burpees. Part 2: 4 rounds of 30 double unders and 15 HSPU. Part 3: 5 rounds of 12 Hang Power Cleans and 12 Front Rack Lunges both at (30/40). 30 min cap

Silver3×5 Sumo Deadlift superset with 5 Overhead Press. Then, complete this 3 part WOD for total time. Part 1: 3 rounds of 400m run and 15 burpees. Part 2: 4 rounds of 50 Single unders and 15 Push Ups. Part 3: 5 rounds of 12 Hang Power Cleans and 12 Front Rack Lunges both at (Bar). 30 min cap

Endurance6 x 100yd Sprints

Men’s S&C: 3×5 Sumo Deadlift superset with 5 Overhead Press.. Both at 8RPE. Then, complete this 3 part WOD for total time. Part 1: 3 rounds of 400m run and 25 burpees. Part 2: 4 rounds of 30 double unders and 15 HSPU. Part 3: 5 rounds of 12 Hang Power Cleans and 12 Front Rack Lunges both at (30/40). 30 min cap

Women’s S&C: 3×5 Sumo Deadlift superset with 5 Overhead Press.. Both at 8RPE. Then, complete this 3 part WOD for total time. Part 1: 3 rounds of 400m run and 25 burpees. Part 2: 4 rounds of 30 double unders and 15 HSPU. Part 3: 5 rounds of 12 Hang Power Cleans and 12 Front Rack Lunges both at (30/40). 30 min cap

Competitor:  Google sheet

June 28, 2016

IMG_3679Kilo Friends:  Caption This Picture!

#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

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 x 3 Back Pause Squats @ 80% BS Max. Then, For time row 500m, 50 Push-ups, 5 Ropes (15′), 400m row, 40 Push-ups, 4 Ropes, 300m row, 30 Push-ups, 3 Ropes, 200m row, 20 Push-ups, 2 Ropes, 100m row, 10 Push-ups, 1 Rope. 18min cap.

Gold: 5 x 3 Back Pause Squats @ 80% BS Max. Then, For time row 500m, 50 Push-ups, 5 Ropes (15′), 400m row, 40 Push-ups, 4 Ropes, 300m row, 30 Push-ups, 3 Ropes, 200m row, 20 Push-ups, 2 Ropes, 100m row, 10 Push-ups, 1 Rope. 18min cap.

Silver: 5 x 5 Back Pause Squats. Then, For time row 500m, 50 Push-ups, 5 Strict Pull ups, 400m row, 40 Push-ups, 4 Strict Pull ups, 300m row, 30 Push-ups, 3 Strict Pull ups, 200m row, 20 Push-ups, 2 Strict Pull ups, 100m row, 10 Push-ups, 1 Strict Pull up. 18min cap.

Endurance:50 Barbell Squats and pro- Agility x6

Men’s S&C: 5 x 3 Back Pause Squats @ 80% BS Max. Then, For time row 500m, 50 Push-ups, 5 Ropes (15′), 400m row, 40 Push-ups, 4 Ropes, 300m row, 30 Push-ups, 3 Ropes, 200m row, 20 Push-ups, 2 Ropes, 100m row, 10 Push-ups, 1 Rope. 18min cap.

Women’s S&C: 5 x 3 Back Pause Squats @ 80% BS Max. Then, For time row 500m, 50 Push-ups, 5 Ropes (15′), 400m row, 40 Push-ups, 4 Ropes, 300m row, 30 Push-ups, 3 Ropes, 200m row, 20 Push-ups, 2 Ropes, 100m row, 10 Push-ups, 1 Rope. 18min cap.

Competitor:  Google sheet

June 27, 2016

13529108_10101439812326733_8536203611194059124_nCongratulations Kate and Jared!!!

#kilotrained  #kilocoaches

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

The Kilo Golf Outing is this Friday! It’s always a blast!!

June Challenge:  On The Board!

Services Offered

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: 5–10–15–20–15–10–5 Overhead Squat (34/52),  Toes To Bar Then, 7min Every Minute on The Minute of 1 Clean and Jerks @ 90% of 1RM.

Gold:  For time: 5–10–15–20–15–10–5 Overhead Squat (30/40), Toes To Bar. Then, 7min Every Minute on The Minute of 1 Clean and Jerk @90%.

SilverFor time: 5–10–15–20–15–10–5 Overhead Squat (Bar), Toes To Bar. Then, 7min Every Minute on The Minute of 3 Clean and Jerk.

Endurance400m Lunges

Men’s S&C: For time: 5–10–15–20–15–10–5 Overhead Squat (30/40), Toes-To-bar. Then, 7min Every Minute on The Minute of 1 Clean and Jerk @90%.

Women’s S&C: For time: 5–10–15–20–15–10–5 Overhead Squat (30/40), Toes-To-bar. Then, 7min Every Minute on The Minute of 1 Clean and Jerk @90%.

Competitor:  Google sheet