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This Sunday, June 13th: Megan Lehman Olson is going to lead us through some awesome stretches to help us recover from this week and get prepared for the week ahead! 8-9 AM $10 cash drop in
Next week you can jump in the sauna and check it out! We have updated everyone’s membership to allow for sauna access, so all you need to do is reserve your time in ZenPlanner. Why an infrared sauna? Unlike a traditional sauna, infrared saunas use lamps to warm your body directly instead of heating […]
This Facebook group is meant to be a resource for residents of the Cedar Valley looking for fitness-related content. This group is open to anyone looking to be a fitter, healthier, stronger, leaner, better version of themselves. Fitness and health advice should not be confusing. It should be inclusive and easy to understand. There is […]
We’re excited to announce our newest partnership with the Family YMCA of Black Hawk County to offer you a Membership Add-On! Members with Unlimited Memberships can now enjoy FULL ACCESS to the YMCA for an additional $20/mo (individual) or $35/mo (family). The YMCA has two indoor heated pools, a whirlpool, cardio & weight rooms, an indoor track, gymnasium, […]
We’ll meet you wherever you are on your fitness journey. The programs at Kilo are designed for the beginner to the elite. No matter which program you choose, you’re guaranteed a supportive community and a great workout.
In a few words, CrossFit can be described as "constantly varied, functional movements, performed at high intensity." The idea behind CrossFit programming is to completely tax the body's energy systems with each and every workout. CrossFit is designed to prepare the body for anything, at any time, through movements ranging from weightlifting and gymnastics, to running and rowing.
During our 60 minute Kardio class, participants train in specific target heart rate zones that are displayed on a large screen above. Your personal heart rate display changes color based on what percentage of your Max Heart Rate you are working at. Participants have immediate feedback on their effort level throughout the class, offering a unique tool to motivate and guide you through your workout. Our dedicated coaches are there to correct form and adjust the workout as needed for all fitness levels.
CrossFit Kids is designed for the specific developmental needs (neurological, cognitive, motor) of kids. CrossFit Kids workouts consist of constantly varied, functional movements which are tailored to kids at any fitness level. The workouts are based on movements fundamental to playtime: pulling, pushing, running, throwing, climbing, lifting and jumping.
We know life gets crazy, and the last thing you want to think about is finding a babysitter for your kids so you can get your workout in. We've got it covered! During our 9:30am, 4:30pm, 5:30pm weekday classes, and our 8:30am Saturday morning class, drop your kids off in our supervised Kids Room. They'll have a blast hanging out with other kids, and you can get in a stress-free workout.
We want to help you understand nutrition, say goodbye to fad diets, and find the healthy balance that you have been searching for! To gauge your progress, take advantage of our in house body analyzer. You’ll walk away knowing your percentage of lean muscle mass, and find what a healthy body fat percentage would be for you. Using this tool as opposed to only tracking your weight shows progress that cannot be seen through the number on a scale! Your weight will not necessarily show your wellness, but your body composition certainly will!
Whether the whole “class” thing isn’t for you or you’re looking for a more tailored program, we’ve got you covered. The key is pairing you with a trainer that can meet your program and schedule needs. We have an entire staff of personal trainers dedicated to helping you meet your goals.
Click on any event for more details.
Join us on Thursday, June 24th at 5:30 pm for our EXPRESS Muscle-Up Seminar! This is a great opportu...
Join us for a day on the links at Kilo’s 8th annual golf outing! All proceeds will go to Colte...
Date: Training has already started! Final 200 completed October 1st – 2nd. You can register a...
Kilo is not only a building with weights, boxes, bars, etc. That is obviously necessary to get the work done. However, it’s the people there (coaches, people I work out with, etc.) that have been a huge part of helping me become a better person physically, mentally and spiritually.
My transformation at Kilo is both physical and mental. A few years ago I walked into my doctors office crying because I looked in the mirror and realized all of the weight I had gained was in no way from muscle as I had been telling myself. As someone who dealt with an eating disorder as a teenager, my body had made its rounds from much too skinny to be healthy to overweight and unhealthy. I didn’t want to feel the way I felt any longer.
My transformation has been slow but mighty. I started at The Gym in 2013 at the age of 47. A good friend convinced me to come to Kilo with her, and I signed up that day. My fitness level was poor to say the least. I remember my first class, Sarah said run to the mailbox and back. I ran to the mailbox and stopped. Someone told me if you have to stop, count to 3 then keep going. I hadn’t run in years, I couldn’t do a pushup, and I had never touched a barbell or kettlebell in my life. I felt pretty low about myself that day.
Most fitness transformation stories focus on what the person has lost — pounds, inches, pant sizes — but my story is really all about what I’ve gained since becoming a member at CrossFit Kilo. A busy mom with a demanding career, my 30’s hit me hard. My idea of exercise was an occasional chatty power walk while pushing a stroller, which certainly wasn’t enough to undo the effects of years of unhealthy eating…
As I reflect on the last two years that I have been part of the Kilo family there are many things that come to mind. When I began this journey I must say that it was never easy but I always told myself that the possibility of being physically and emotionally healthy was a possibility. I spent many years making poor health decisions but a friend of mine encouraged me to get involved and commit to change.
I spent the better part of last summer on crutches as a result of a ski jump, some “good friends” and a small amount of peer pressure. Let’s just say I had 12 weeks to “reflect” while my entire hamstring was healing after being 100% torn, then surgically reattached to my ishium. I’m fairly certain that without having done CrossFit for 4 years at that time, I don’t think I would have had the confidence to get pulled over that jump (so I guess I can blame Armand, somehow).
My journey at Kilo started many light years ago, back when CrossFit wasn’t all over television or social media. My first day at Kilo was an eye opening experience as I witnessed people flying over bars that were six feet high while others were throwing 100 kilos around like it was nothing. I was intimidated and out of my element. As I got ready to high tail it out of the gym Armand stopped me dead in my tracks and said if I tried CrossFit for at least one month that I would be hooked for life.
My name is Dan Erskine. I am 59 years old. I’ve been married for 35 years to my wife Darla. I have 2 grandchildren with the third one on the way. I own my own insurance agency in Waverly, IA. I found Kilo Trained in Waverly in the fall of 2014. I was just looking for something to help me lose about 15 pounds and a couple of notches on my belt. My plan was to achieve this in 3 months and then be on my way. Well that was 3 ½ years ago and I’m still here. I got addicted to CrossFit training.
After I completed my first CrossFit workout, a mini one Kate gave me during the intro class, I was very figuratively dying. I wasn’t used to working out; the last time I worked out regularly was in senior year of high school. After over four years of eating without any thought for nutrition and exercising probably a total of three times a year, I had to finally come to terms with my almost nonexistent fitness.
I have been a member of The Gym since 2011, working out typically 5 days a week over those years. Throughout this time I never participated in the nutrition challenges or seminars as I THOUGHT I had a good handle on my body composition because my weight didn’t change much, while still gaining strength
In my life, 2018 was an awful year. It was full of good friends leaving us too early, friends dealing with illness, and my own personal issues. I was at a weight that I had never been before and was always tired and irritable. My confidence and self-esteem were at an all time low. I knew I needed to do something. I knew that there are many things in life that you cant control but my overall health, fitness, and attitude were things I could control. I just didn’t know where to start.
The Gym has provided me with the opportunity to work harder than I ever knew possible, and push myself past many barriers that have come up in the last year. I struggled with postpartum depression after the birth of my son in June of 2018. Knowing that exercise was something that would get me out of my “funk” was so much harder than I can explain, I didn’t have the motivation or strength to push through my own walls to get back to feeling like me.
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