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.
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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.

08/17/2026

This week, we’re talking about shoulder pain. A lot of people have it, but how do we fix it?🤔

Typically, there are 3 common causes of shoulder pain. The good news is that most shoulder injuries we see aren’t major.

In fact, most of them can be improved. In many cases, modifying movements, strengthening the muscles that support the joint, and improving mobility can help you continue making progress while allowing the shoulder to calm down.

If your shoulder pain is severe, follows a traumatic injury, causes significant weakness, numbness, or prevents you from using your arm normally, it’s important to be evaluated by a healthcare professional. But for many mild, nagging aches, improving strength and movement quality can make a big difference.

Click here to read more: https://thegymcf.com/uncategorized/shoulder-pain-here-are-3-common-causes-and-how-to-help/

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08/10/2026

This weekend, we had the honor of hosting a wedding💍

C**ten and Ally met at The Gym in 2019, so it was only fitting to celebrate them where it all started🫶

C**t and Ally, thank you for letting us be a part of your day. We wish you both a lifetime of love, happiness, health, and lots of fitness☺️

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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/

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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

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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/

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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

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Address

3109 Venture Way
Cedar Falls, IA
50613

Website

http://www.thegymcf.com/

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