The Gym

We’ll meet you wherever you are on your fitness journey. The programs at Kilo are designed for the beginner to the elite. Click this link to hear our story.
(419)

No matter which program you choose, you’re guaranteed a supportive community and a great workout. http://vimeo.com/44705605

The programs at The Gym are designed to help our members reach their highest potential in terms of endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy. The class-based format is intended to ignite friendly competition between

members, as well as create personal goals to improve upon. Our daily workouts are always changing, preventing the feeling of monotony that often accompanies "working out." We offer programs for all ages and experience levels, including Nutrition Coaching, Recovery & Rehab, and Personal Training. Pricing and class schedule can be found on our website: www.thegymcf.com.

08/03/2026

This week, we're breaking down how long it may take you to see results.

One of the biggest reasons people stop exercising is because they expect visible changes too quickly.

When those changes don’t happen immediately, it’s easy to assume that what they’re doing isn’t working.

At The Gym, we believe lasting results are built through sustainable habits — not perfection. A realistic routine you can maintain for months will always outperform the “perfect” routine that only lasts a few weeks.

Click here to read more: https://thegymcf.com/uncategorized/when-will-i-actually-see-results/

⚡️ ™️

07/31/2026

11th in the world has a nice ring to it🤩
✨ Winning The Open
✨ 7th Place in Quarterfinals
✨ 6th Place in Semifinals
✨ 3 Event Wins at the CrossFit Games
✨ 9 Top 10 Finishes at the CrossFit Games

C**t, you continue to inspire and amaze us all. Our entire community has enjoyed watching and cheering you on this season. We’re so proud of you, and can’t wait to celebrate with you soon!🍻

If you have enjoyed watching C**ten and are wondering how you can continue to support him, check out our golf outing!⛳️

Each year, we host the Kilo Golf Outing to help raise money to reimburse C**t for lodging and expenses throughout the CrossFit Games season. Anything leftover goes towards purchasing more equipment for our facility. If you are looking to support C**t, grab your friends and sign up for the Kilo Golf Outing🏌

Here are the details for this year’s golf outing⬇️
⛳️ 4-Person Best Shot
🗓️Friday, August 14th
⏰1:00 PM Shotgun Start
💰$100 per person

Sign Up Here: https://go.thegymcf.com/kilo-golf-2241

If you are looking for a team, or have a partial team, let us know in the comments!

If you aren’t a golfer but still want to support, you (or your business) can sponsor a hole! Hole sponsorships are $100. With this, you get a sign at the hole and exposure for your business!

Sponsor a Hole: https://go.thegymcf.com/kilo-golf-2241

⚡️ ™️

07/29/2026

Happy Wednesday🤩

This week we're breaking down how long it may take to get your first pull-up💪

Getting your first pull-up will not happen overnight, but understanding proper scaling options and targeting the intended stimulus for each workout will help you get there.

Bottom line, accomplishing a new skill happens through consistently showing up, trusting the process, choosing the right progressions, and challenging yourself a little more each week.

Click here to read more: https://thegymcf.com/uncategorized/how-long-does-it-take-to-get-your-first-pull-up/

⚡️ ™️

07/27/2026

The Kilo Golf Outing is back for the 13th year! Each year, we host the Kilo Golf Outing to help raise money to reimburse C**t for lodging and expenses throughout the CrossFit Games season. Anything leftover goes towards purchasing more equipment for our facility. If you are looking to support C**t, grab your friends and sign up for the Kilo Golf Outing🏌

Here are the details for this year's golf outing⬇️
⛳️ 4-Person Best Shot
🗓️Friday, August 14th
⏰1:00 PM Shotgun Start
💰$100 per person

Sign Up Here: https://go.thegymcf.com/kilo-golf-2241

If you are looking for a team, or have a partial team, let us know in the comments!

If you aren't a golfer but still want to support, you (or your business) can sponsor a hole! Hole sponsorships are $100. With this, you get a sign at the hole and exposure for your business!

Sponsor a Hole: https://go.thegymcf.com/kilo-golf-2241

⚡️ ™️

07/22/2026

Happy Wednesday🤩

This week we're going over how to properly brace your core👊

When you learn how to brace your core correctly, it helps you move more efficiently, lift more confidently, and most importantly, protect your spine during both training and daily activities.

Click here to read more: https://thegymcf.com/uncategorized/how-to-brace-your-core-during-lifts/

⚡️ ™️

07/16/2026

Happy Thursday🤩

Coming at you with another blog to help you get through the rest of the week! This week, we're covering what makes our classes different.

At The Gym, our goal is to help prepare you for whatever life throws at you. Rather than specializing in one area, KILO classes develop strength, endurance, coordination, balance, mobility, power, and cardiovascular fitness.

On top of our constantly varied programming, our community is unmatched. Our coaching staff is made of knowledgeable and passionate trainers who actually care about you, and our members are like-minded individuals who push each other to work harder each day.

When you come to our classes, you can expect to leave feeling accomplished😎

Click here to read more: https://thegymcf.com/uncategorized/what-makes-kilo-classes-different-and-why-so-many-people-love-them/

⚡️ ™️

07/15/2026

If you’ve been around the gym for a while, you’ve probably heard us talk about it—and for good reason🤩

Here’s why we keep choosing Ascent:
✔️ Minimal ingredients (no junk fillers)
✔️ High-quality native whey protein (straight from the source 🐄)
✔️ Mixes super easily (no clumps = no excuses)
✔️ Tastes GOOD (this matters more than people admit)

But here’s the biggest thing 👇
Protein isn’t just for “muscle building”—it helps with:
• Staying full longer
• Recovery after workouts
• Supporting metabolism
• Keeping energy steady throughout the day

If you’re someone who:
➡️ Skips meals
➡️ Struggles to hit protein goals
➡️ Needs something quick between kids/work/workouts

This is for you.

We've got all our current flavors up by the front desk!

07/08/2026

Happy Wednesday🤩

This week's blog covers getting back into the gym after some time off and how to get results.

We get it, life can get in the way. However, the important thing is that you are back in the gym, not why you were gone. The biggest mistake we see from people getting back in the gym is expecting to perform like they used to (before taking time off).

Fitness isn’t something you lose forever, but it does require rebuilding. Your strength, conditioning, and movement patterns WILL come back faster than they did the first time. You just have to have patience and give them the chance to.

Read this week's blog for tips on how to be successful when starting back up in the gym.

Read more: https://thegymcf.com/uncategorized/getting-back-into-the-gym-after-some-time-off-how-to-actually-get-results/

⚡️ ™️

07/07/2026

⛳ Kilo's 13th Annual Golf Outing ⛳

Grab your foursome and join us for one of our favorite traditions of the year!🤩

Whether you're a Kilo member or not, everyone is welcome to join us for an afternoon of golf, friendly competition, and community at Pheasant Ridge Golf Course in Cedar Falls.

📅 Event Details
📍 Pheasant Ridge Golf Course – Cedar Falls, IA
🕧 Check-in: 12:30 PM
⛳ Shotgun Start: 1:00 PM
👥 4-Person Best Shot (Scramble) Team Registration
💲 $400 per team Hole Sponsorship
💲 $100 per hole

We'll have fun hole games throughout the course with prizes for the winners, plenty of laughs, and a great day spent with friends. Interested in promoting your business? Hole sponsorships are available for $100 and are a great way to support the event while getting your business in front of local golfers. Spots are limited, so register your team today! We can't wait to see you on the course!

Register online: https://go.thegymcf.com/kilo-golf-2241

⚡️ ™️

Address

3109 Venture Way
Cedar Falls, IA
50613

Website

http://www.thegymcf.com/

Alerts

Be the first to know and let us send you an email when The Gym posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Want your business to be the top-listed Gym/sports Facility in Cedar Falls?