Within this Member Guide, you will find some quick information to help you during the first few months of your fitness journey. If you have additional questions, please don’t hesitate to ask one of our Staff members.
Remember, the On Ramp Program is just the start of the journey. It prepares you for what you are about to encounter in our gym, including certain movement patterns, terms, methodology, and the basics of how we do things. There is still a TON to learn and master, and this can make CrossFit both fun and at times frustrating. So don’t get discouraged or frustrated, we have all been down the same path and our gym is filled with countless resources to help you do all the things that you think may be impossible!
If you are reading this, then you have already gone through our On Ramp course and have experienced classes that are going to be very similar to what you will find in our regular classes. These group classes help promote a healthy, competitive and friendly community, where everybody is going through the same workout and experiencing the same “pain” as the person next to them! You will find all the members of our community to be encouraging and friendly, regardless of athletic ability. Members routinely cheer on one another, stay late to motivate the people finishing last, give pointers on technique and nutrition and even organize social events outside of the gym. Our coaches are all professional and always have your health, fitness, and safety in mind. We will follow a similar class structure for almost every class, although each coach will always have the freedom to change certain aspects if he or she needs to. You can always expect to be warmed up, taught the correct technique and mechanics, and then the Workout of the Day (WOD) will follow.
We post the workouts the night before on the blog so you can have a heads up of what you’ll be doing the next day.
The classes are an hour long, but you will find that members often come early or stay late to do extra stretching, warming up and practice some of the more complicated movements while waiting. When you come into the gym, check out the whiteboard to see what you will be doing that day. You will notice that every person of every class is given the option of doing the Rx, Gold, Silver or NoBar workout. We start our new athletes out at the Silver level. As you progress into Gold or Rx, you’ll see heavier weights, more advanced gymnastics movements and/or slightly more volume. If you do choose to do Gold or Rx workouts, we expect you to be familiar and comfortable with all the movements that day, and of course able to complete the workout as written. We encourage all of our athletes to make sure that they can consistently complete Silver workouts first, and then ask a coach to help them make the decision about stepping it up to Gold. We offer the added option of NoBar workouts. These workouts involve kettlebells, dumbbells, medicine balls, and movements that do not involve barbell work or hanging from a pull-up bar. These workouts are great for individuals not interested in lifting heavy weights or performing high skill gymnastic movements.
We currently operate 2 locations within the Cedar Valley:
CrossFit Kilo: 3109 Venture Way, Cedar Falls, IA 50613
KiloTrained Waverly: 195 20th St NW, Suite C, Waverly, IA 50677
Both locations follow the same programming, and members have access to both facilities within their membership.
*Class times differ between gyms, and we occasionally change class times to better accommodate your schedules. Please refer to our online schedule via ZenPlanner for our most current class times.
We encourage members to utilize open gym times! The Cedar Falls gym is open all day M-F, so you can stop in between class times if you’d like to work out then. Saturdays the Cedar Falls gym is open from 6am – 10am and on Sundays from 11am – 1pm. Waverly has 24hr access for those that request it. We discourage members from utilizing open gym during our scheduled class times, as the class has priority to the gym space and equipment.
*Student/Military/Fire/Police/Corporate discounts available
Membership Holds: If you will be away from the gym for a week or more, you can place your membership on hold. Most members utilize this option when planning vacations or work trips. To put a hold on your membership, email [email protected] with the start and end dates you want the membership held. Upon expiration of the unfreeze date, your account will automatically become active and payment will resume.
Payment: Membership fees are deducted on the same day each month and will be auto-deducted through ZenPlanner via EFT (electronic funds transfer) from your checking account. We require a blank voided check to process payments.
Cancellation Policy: If you wish to cancel your membership, please email [email protected] at least 2 business days prior to your next bill due date. If you do not meet this deadline, you will be charged for the following month. We do not issue refunds.
CrossFit is a Strength and Conditioning Program that focuses on improving General Physical Preparedness (GPP). CrossFit is defined as constantly varied, functional movements performed at a high intensity. In CrossFit, you will run, jump, row, pull, push, throw, lift and use your body in the way it was meant to be used. The workouts vary from day-to-day, and we always push ourselves to find new limits. The entire CrossFit program is designed to do one thing – increase your fitness. Fitness is an increase in work capacity over broad times and modal domains. Or in other words, our ability to move more weight, further distance, faster.
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.
XL Sports Acceleration:
Schedule an appointment to find out what you’re made of with a quick and easy scan to obtain your segmental body composition of water, muscle and body fat ratios. With this information available, athletes are able to gauge the effectiveness of their diet and exercise programs. You’ll walk away knowing your percentage of lean muscle mass, and find what a healthy body fat percentage would be for you. This is a great option for someone looking to change their body composition and can get an accurate starting point, as well as gauge their progress, moving forward. All new members are eligible for a FREE scan within their first 60 days at Kilo. Email [email protected] to schedule yours!
Meet one-on-one with a coach to work on your choice of movement. Get some extra work on your OLY lifts, gymnastic movements, or whatever you choose!
A good diet is critical to optimize human function and performance. CrossFit is a fitness regimen designed to vary in energy demands to increase work capacity and overall health. CrossFit is most effective when paired with a good nutritional regimen. High-Quality Foods are the foundation of a good diet; however, proper portions are of equal importance. Contact Sarah at [email protected] to learn about incorporating a nutrition plan into your lifestyle.
Option 1: Kick-Starting your Kilo Nutrition (requires 12-week commitment): $360
*goal setting and tracking
*body composition tracking every 4 weeks
*nutrition plan designed for your needs
*access to recipes
*Facebook support group
*weekly meetings or email support
*can move on to ongoing coaching upon completion of a 12-week course, or repeat another 12-week course
Option 2: Ongoing Coaching: $60/month
*in order to use this option, you must have completed the 12-week course, or be well-versed in food tracking and measuring
*best for those that usually have a handle on food, but might just need some help getting back on track
*monthly composition tracking
*monthly meeting or email support
*nutrition plan designed for your needs
Injury Evaluation / Movement Assessment: $50/hr
Acute or chronic/overuse sports injuries, Biomechanical movement assessment, general weak areas *includes a basic take-home treatment plan
Stretching/Mobility/Trigger Point: $35/30min
Active/passive/PNF stretching techniques for better mobility. Specific areas/pressure points needing soft tissue work. Releases tight tissue.
IASTM (similar to Graston): $35/30min
Instrument Assisted Soft Tissue Mobilization (IASTM) Make an appointment with Shantelle for this treatment ([email protected]). IASTM treatment utilizes a tool to break up scar tissue at an injury site to trigger a focal inflammatory response. This inflammation leads to the absorption of scar tissue and the production of new collagen to repair the injury site. Combined with proper movement, stretching, and therapy, the body restores normal tissue structure and function. The effects of IASTM include pain relief, increased flexibility, increased strength, enhanced recovery, and in most cases resolution of symptoms.
H-Wave (similar to Mark Pro): $35/20min
Muscle Recovery and pain relief. Acute and chronic injuries. Muscle soreness. Treats inflammation, muscle soreness, joint pain, and back pain.
Therapeutic Ex: $35/30min
One on one exercises to treat muscle imbalances using body weight or small dumbbells and resistance bands.
Release restrictions between muscle tissue and fascia, increasing mobility and flexibility
Compression Therapy (Normatec):$35/30min **Coming soon
Reduces swelling and fluid build up. Increases nutrients to the muscle. Used for muscle aiding in muscle recovery.
Combine 2 therapies in an hour. Doesn’t include Injury Evaluation. Ex Thera ex + cupping or Hwave+thera ex
We offer childcare during the following days/times:
MTWF | 9-10:30am | 4:30-6:30pm
Saturdays | 8:30-9:30a
Parents are required to sign their kids up with a Childcare Membership and reserve them for the Kids Room. The reservation must be made at least 6 hours in advance. If a reservation is not made, we cannot guarantee coverage in the Kids Room. Additionally, there are times in which we do not have current coverage for a specific time slot. In this case, the opening will be reflected online in ZenPlanner. Speak with a coach to set up a FREE Childcare Membership for your child.
*Kids Room Discount*
If you are interested in receiving a membership discount in exchange for working in our Kids Room, contact [email protected].
We organize multiple events and seminars for our members throughout the year. This is a great way to meet new people, and we strongly encourage our members to attend as many events as possible. Along with this, we host competitions including Field of Teams, Masters Saturday Night Live, Kilo Solo, Kilo Open, scaled competitions, among others. To register for an event or seminar, login to your ZenPlanner account, click on the Calendar, and locate the event on the date/time it is scheduled. From there, just click on the event and you will be redirected towards a registration page.
We strongly encourage you to record your workouts and post results online in ZenPlanner. This is a simple way to measure and track your fitness! Recording workouts is especially helpful as a beginner so that you can keep track of the amount of weight you lifted for the many lifts we include in our programming. As you progress with your fitness, you’ll also have a record of where you started and how far you’ve come. With accurate record keeping, you’ll essentially have proof that you are more fit, and this data is measurable. We see that members who record their scores have a better understanding of their fitness, and in turn, will be more successful in the gym.