Kings and Queens CrossFit

2007 Manufacturing Dr

Clinton, IA 52732

(563) 242-1111

info@kqcrossfit.com

February 2015 Schedule

 

KQCF February 2015 Calendar –

New member special extended through February!!: 1st 30 days - $45! Includes fitness assessment and goal setting as well as unlimited membership.

Jan 2015

~ February 2015 ~

Mar 2015

Sun

Mon

Tue

Wed

Thu

Fri

Sat

1

Open Gym: 8:30am-1pm

Boxing: 11am

Yoga for Athletes: 11:30am

2

CF: 5,6,8,9am 12pm

4pm, 5:30pm

Bootcamp: 6am, 5:30pm

KidFit: 4:30pm

Yoga for Athletes: 5:30pm

Accel Sport & Oly: 6:30pm

Open Gym: 6:30pm-7:30pm

3

CF: 5,6,8,9am

4pm, 5:30pm

Bootcamp: 6am, 5:30pm

Open Gym: 6:30pm-7:30pm

4

CF: 5,6,8,9am 12pm

4pm, 5:30pm

Bootcamp: 6am, 5:30pm

Accel Sport & Oly: 6:30pm

Open Gym: 6:30pm-7:30pm

5

CF: 5,6,8,9am

4pm, 5:30pm

Bootcamp: 6am, 5:30pm

KidFit: 6:30pm

Open Gym: 6:30pm-7:30pm

CF Fundamentals: 6:30pm

6

CF: 5,6,8,9am 12pm

4pm, 5:30pm

Bootcamp: 6am

7

Open Gym: 9am-12pm

CF Fundamentals: 11am

8

Open Gym: 8:30am-1pm

Boxing: 11am

Yoga for Athletes: 11:30am

9

CF: 5,6,8,9am 12pm

4pm, 5:30pm

Bootcamp: 6am, 5:30pm

KidFit: 4:30pm

Yoga for Athletes: 5:30pm

Accel Sport & Oly: 6:30pm

Open Gym: 6:30pm-7:30pm

10

CF: 5,6,8,9am

4pm, 5:30pm

Bootcamp: 6am, 5:30pm

Open Gym: 6:30pm-7:30pm

11

CF: 5,6,8,9am 12pm

4pm, 5:30pm

Bootcamp: 6am, 5:30pm

Accel Sport & Oly: 6:30pm

Open Gym: 6:30pm-7:30pm

12

CF: 5,6,8,9am

4pm, 5:30pm

Bootcamp: 6am, 5:30pm

KidFit: 6:30pm

Open Gym: 6:30pm-7:30pm

CF Fundamentals: 6:30pm

13

CF: 5,6,8,9am 12pm

4pm, 5:30pm

Bootcamp: 6am

14

XY: 8:30am

Open Gym: 9am-12pm

Ryde/KQ – Ult Bootcamp-9:45am

CF Fundamentals: 11am

15

Open Gym: 8:30am-1pm

Boxing: 11am

Yoga for Athletes: 11:30am

16

CF: 5,6,8,9am 12pm

4pm, 5:30pm

Bootcamp: 6am, 5:30pm

KidFit: 4:30pm

Yoga for Athletes: 5:30pm

Accel Sport & Oly: 6:30pm

Open Gym: 6:30pm-7:30pm

17

CF: 5,6,8,9am

4pm, 5:30pm

Bootcamp: 6am, 5:30pm

Open Gym: 6:30pm-7:30pm

18

CF: 5,6,8,9am 12pm

4pm, 5:30pm

Bootcamp: 6am, 5:30pm

Accel Sport & Oly: 6:30pm

Open Gym: 6:30pm-7:30pm

19

CF: 5,6,8,9am

4pm, 5:30pm

Bootcamp: 6am, 5:30pm

KidFit: 6:30pm

Open Gym: 6:30pm-7:30pm

CF Fundamentals: 6:30pm

20

CF: 5,6,8,9am 12pm

4pm, 5:30pm

Bootcamp: 6am

21

Open Gym: 9am-12pm

CF Fundamentals: 11am

Special Event Happening Today!!! Check website and Facebook for more info.

22

Open Gym: 8:30am-1pm

Boxing: 11am

NO YOGA TODAY!

23

CF: 5,6,8,9am 12pm

4pm, 5:30pm

Bootcamp: 6am, 5:30pm

KidFit: 4:30pm

Yoga for Athletes: 5:30pm

Accel Sport & Oly: 6:30pm

Open Gym: 6:30pm-7:30pm

24

CF: 5,6,8,9am

4pm, 5:30pm

Bootcamp: 6am, 5:30pm

Open Gym: 6:30pm-7:30pm

25

CF: 5,6,8,9am 12pm

4pm, 5:30pm

Bootcamp: 6am, 5:30pm

Accel Sport & Oly: 6:30pm

Open Gym: 6:30pm-7:30pm

26

CF: 5,6,8,9am

4pm, 5:30pm

Bootcamp: 6am, 5:30pm

KidFit: 6:30pm

Open Gym: 6:30pm-7:30pm

CF Fundamentals: 6:30pm

2015 CF Open Begins!

27

CF: 5,6,8,9am 12pm

4pm, 5:30pm

Bootcamp: 6am

28

XY: 8:30am

Open Gym: 9am-12pm

Ryde/KQ – Ult Bootcamp-9:45am

CF Fundamentals: 11am

Pricing – Monthly unlimited: $85, Monthly unlimited discount (police, firefighter, military, student, (selected employers): $80, 55+ unlimited discount - $70, 3-month Unlimited: $240, 6-month Unlimited: $450, 12-month Unlimited: $850 *Unlimited includes CrossFit, Bootcamp, Yoga, XY, Accel Sports & Oly, Boxing, 10 sessions: $65 Additional family member discounts for 3,6,12 month memberships

Drop-In rate: $10 per session (after 1st session), Kids Fitness: $50 per month, Family Rate: (2-person) - $140 – Each additional family member $30 per month. Please consider AUTOPAY if you pay monthly!

KQCF Class Descriptions – All classes are scaled to each athlete’s specific capabilities

CF – (CrossFit) Classes include functional movements that improve your endurance, stamina, strength, flexibility, power, speed, coordination, accuracy, agility, and balance. Classes include some variation of Olympic lifts, i.e. Clean & Jerk, Snatch..as well as gymnastic movements, i.e. Pullups, Ring Dips, etc….as well as aerobic activity, i.e. running, jumping rope, rowing, etc. Group personal training!

Bootcamp – Similar to CrossFit but without the bar used for Olympic lifts. Classes still include the use of dumbbells, kettlebells, medicine balls, etc.

KidFit – Class dedicated to Pre-Kindergarten through Grade School aged athletes. Based on the principle of Mechanics => Consistency => Intensity, this class emphasizes good movement as well as enjoyment of exercise throughout childhood. Benefits include: Better physical fitness, enhanced sports performance and fewer sports related injuries.

Accelerated Sports Performance & Oly –Comprehensive strength & conditioning program designed for participants in sports requiring speed, strength & stamina. Additionally, this class is dedicated to improving the fundamental Olympic lifts done as part of CrossFit and Weightlifting

XY – a movement practice that uses a tabata type format (40 seconds of standard bootcamp type work with kettlebells or bodyweight/20 seconds static yoga pose) to burn lots of calories while building strength and increasing flexibility

Yoga for Athletes – (½ hour restorative yoga class) – This class is great for a good stretch after a tough CrossFit workout or endurance event like a road or mud race. This class also builds strength, flexibility and improves balance.

Boxing – Learn the fundamentals of boxing in a fun but intense workout. A lot of arms and core work in this class!

Ryde/KQ Ultimate Bootcamp – Circuit style workout incorporating the best of Ryde’s cardio-blasting bikes & rowers with KQs intense bootcamp style movements.

 

WOD-January 30-2015

CF WODs: 5,6,8,9am 12pm 4pm, 5:30pm

Bootcamp: 6am

CrossFit

Skill - For time: 20 Med Ball Burpees 20/14

Strength - 2RM - Thruster

WOD

EMOM 15

5 Unbroken Hang Power Cleans (AHAP)

 

Bootcamp

Skill - Same as CF

WOD

For time:

1 Rope Climb

5 Manmakers 40/25

10 Turkish Getups 40/20

15 Wall Balls 20/14

20 Cal Row

25 Box Jumps 24/20

30 1-Arm DB Snatches 40/25

WOD-January 29-2015

CF WODs: 5,6,8,9am 4pm, 5:30pm

Bootcamp: 6am, 5:30pm

Open Gym: 6:30pm-7:30pm

CrossFit

Skill - For time: 35 Plank Up & Downs (Suicide planks)

Strength - 6 x 4 Weighted Step Ups

WOD

FGB Style - 3 rounds - 1 min ea station - for total reps

1) Wall Balls 20/14

2) DUs

3) Overhead Lunges in place w/plate 45/25

4) V-Ups

5) Terminators (4-ct)

6) Rest

 

Bootcamp

Strength - Same as CF w/DBs

Partner WOD

AMRAP 13

20 Up & Down Planks (Suicide planks)

20 K2E

 

 

WOD-January 28-2015

CF WODs: 5,6,8,9am 12pm 4pm, 5:30pm

Bootcamp: 6am, 5:30pm

Accelerated Sports Performance & Oly: 6:30pm

Open Gym: 6:30pm-7:30pm

CrossFit

Skill - AMRAP 5 - DUs (Also LuRong Mini WOD #1)

Strength - 5 x (1 Power Snatch, 1 Snatch Balance, 1 Squat Snatch)

WOD

"Steph's B-Day WOD"

For time: (Adv: Do 2 rounds)

10 Burpees

20 Power Snatch 135/95

10 Burpees

20 T2B

10 Burpees

20 HSPUs

13 Burpees

 

Bootcamp

Skill - Same as CF

WOD

FGB Style - 3 Rounds - 1 min ea station for total reps

1) Jump Rope (Adv: DUs)

2) Situps

3) Jumping Lunges

4) Pushups

5) Jumping Pullups

6) Rest

WOD-January 27-2015

CF WODs: 5,6,8,9am 4pm, 5:30pm

Bootcamp: 6am, 5:30pm

Open Gym: 6:30pm-7:30pm

CrossFit

Skill - Work on pullup variations (Strict, Kipping, C2B, Bar MU) - Try to do 5 x 5 of each

Strength - 5 x 5 Bent Over Rows

WOD

For time

30 Med Ball Cleans 20/14

30 Ring Dips

30 Med Ball Cleans

30 C2B Pullups

30 Med Ball Cleans

30 Pushups

30 Med Ball Cleans

 

Bootcamp

Strength - Same as CF but with DBs

WOD

AMRAP 17

20 V-Ups

20 Slam Situps 20/14

20 Reverse Burpees

20 Russian Twists w/med ball (2-ct)

 

WOD-January 26-2015

CF WODs: 5,6,8,9am 12pm 4pm, 5:30pm

Bootcamp: 6am, 5:30pm

KidFit: 4:30pm

Yoga for Athletes: 5pm

Accelerated Sports Performance & Oly: 6:30pm

Open Gym: 6:30pm-7:30pm

CrossFit

Skill - 3 attempts for get your fastest 20 Cal Row

Strength - 5 x 5 Box Squats

WOD

AMRAP 6

5 Back Squats 135/95

10 KB Swings 53/35

15 Cal Row

Rest 1 min

AMRAP 6

5 Split Jerks 135/95

10 Wall Balls 20/14

15 Flutterkicks(2-ct)

 

Bootcamp

Skill - Same as CF

WOD

21-18-15-12-9-6-3

Goblet Squats 53/35KB

Push Press 40/25DB

KB Swings 53/35KB

 

WOW(Workout of the Week)

AMRAP 15

Row 15 Cal

10 Box Jumps 30/24

5 Push Jerks 185/130

 

WOD-January 25-2015

Open Gym: 8:30am-1pm

Boxing: 11am

NO YOGA TODAY!

Do WOD1 and then do either WOD2 or WOD3 (or both)

CF Open WOD 11.1

AMRAP 10

30 DUs

15 Power Snatch 75/55

 

WOD2

"Annie"

50-40-30-20-10

DUs

Situps

 

WOD3

"Isabel"

For time

30 Snatch 135/95

 

WOD-January 24-2015

Open Gym: 9am-12pm

WOD

"Double Grace"

For time:

60 Clean & Jerk 135/95

JanuaryFebruary2015MembersofMonth

January/February 2015 Members of the Month -         Julie & Pat Lonergan

 

 

  1. Why did you choose CrossFit?

Back in 2009 I was looking to improve my running times so I researched functional strength training programs and had heard a lot about CrossFit. I met Heather Carlson around the same time and she had CrossFit experience from the box in Iowa City. We began doing various CrossFit workouts including a LOT of Fran at the YWCA as the box wasn’t open yet. As soon as the box opened, we both joined and loved it!

  1. Why/how does CrossFit works better for you than previous gyms or programs you were involved with?

The community at CrossFit is like none other. When you go to a traditional gym there isn’t much interaction as everyone is doing their own thing. CrossFit WODS are designed for everyone to be completing the same workouts at the same time and what comes from that is this awesome competitive yet supportive dynamic.

  1. What are the main benefits of CrossFit?

For me CrossFit has helped my mental toughness. I’ve applied some of the hardest WODs and the mental toughness it took to get through those workouts to some of my tough cardio training workouts. I’d tuck away those tough WOD’s to help get me through the wall of running or complete longer bike rides, etc. There is no question that CrossFit has also increased my physical strength as well.

  1. What makes CrossFit unique?

CrossFit does a great job of mixing up workouts so you never feel like you’re repeating the same boring workouts day to day. I’ve never felt so physically fatigued completing a tough 10min. AMRAP vs hours of cardio training. It’s such a great way to get an incredible workout in without spending all day at the gym.

  1. How has CrossFit changed their life (physically, emotionally, socially, etc.)

KQCF has become like a family to Pat and I. When we have both competed in races it’s awesome having so many members of the box reach out to us to let us know they were thinking of us, cheering us on, etc. LuAnn has been an incredible role model for both of us and has become an amazing friend not to mention a coach who continues to push us and encourage us to max out our physical and life goals. There have been times that I’ve taken breaks from CF to focus more on triathlons or running but I’m always drawn back to CF and feel like I haven’t skipped a beat when I return. We love KQCF!!


1. Why did you choose CrossFit? - Julie got me turned on to it. She told me I would love the atmosphere and style of workout.

 

2. Why/how does CrossFit works better for you than previous gyms or programs you were involved with? I competed in competitive athletics right up to when our second daughter was born. Adopting a different schedule, the team sports didn't fit into my schedule any longer. I got bored just doing cardio and/or lifting weights. CrossFit fills my need to stay fit/healthy without being boring. If anyone ever says CrossFit is boring they are doing it wrong! Also, it filled my desire to still compete. The competition is with myself and pushing myself to see if I can best other times from the day and the people I am working out with. The competition at CrossFit is friendly. Everyone is encouraging everyone else to do their best. For me it keeps me functionally strong, my cardio stays in great form even when I haven't gone out to run during the cold spells. It adds in the competitive piece that I crave.

 

3. What are the main benefits of CrossFit? The main benefit for me other than the physical and competitive aspect that I love about CrossFit is that it helps condition me mentally for life. I feel like I grind out CrossFit workouts and it isn't that different than sticking to it and grinding work out in my business, working on my relationships with my wife and kids as well as working on developing my relationship with Jesus. It is fun to look back at a job well done that wasn't easy to come by. Rarely do the good things in life come easy. CrossFit helps with that mental toughness to keep grinding it out no matter what comes my way in life.

 

4. What makes CrossFit unique? I touched on a lot of the benefits above but for me it is also the CrossFit community that is great to be a part of. Everyone supports everyone else and anyone can do CrossFit. I love that every day we have people at the gym that can fall into any of these categories: are 300lbs+, over 60, under 20, male, female, completely fit, totally out of shape and up to a month ago had never lifted a weight before.

 

5. How has CrossFit changed their life (physically, emotionally, socially, etc.) I'm stronger both physically and mentally than I was before CrossFit. I also have a lot of fit friends from the gym.

 

 

 


January 2015-RowdRoyalty

 

ROW'D ROYALTY 2015 WORKOUT #1
Sponsored by Rock Tape
Results must be submitted online by Monday, January 12 at 12:00 PM PST.

 

Our Sponsors


WORKOUT #1 is here. IMPORTANT: You must be registered in order to enter your results! RR registration closes on Sunday, January 11th at 12PM PT - so get your friends and gym-mates to sign up with you! Once you have registered, you have until Monday, January 12 at 12PM PT to enter your score.
ROW'D ROYALTY WORKOUT #1
Sponsored by Rock Tape
Six Rounds of: Row 1 minute, rest 30 seconds
Without leaving the rower, complete 6 intervals of 1 minute of rowing for meters and 30 seconds of rest.

SCORE 1A: Combined Meters for Intervals #1 + #2

SCORE 1B: Total Meters Rowed for ALL 6 Intervals.
IMPORTANT: All participants must use the "INTERVALS: TIME" feature on a Concept 2 PM3, PM4 or PM5 monitor.
Set the work interval for 1 minute and the "rest" interval at 30 seconds. For more information on how to set your Concept 2 PM monitor for time intervals, please watch the video below or visit the Concept 2 website.

WEEK #1 PRIZES SPONSORED BY ROCKTAPE!

RockTape will be providing a supply of RockTape for all Week #1 Category Winners:

  • Tall & Standard Men / Women
  • Masters Men / Women
  • Affiliate Team

Row'd Royalty Workout #1 Announcement

Row'd Royalty Workout 15.1

Row'd Royalty Workout #1 Video Requirements

  • For video recording please read the Rulebook for requirements HERE

Remember, the top athletes in each division may be subject to video submission or monitor validation by a Concept 2 technician or Row'd Royalty official. PLEASE: record your performance and your monitor summary results!

For instruction on displaying your interval results, please visit the Concept 2 website:  View Interval Results

ALL ATHLETES MUST SUBMIT SCORES BY MONDAY, JANUARY 12 AT 12:00PM Pacific Standard Time. Please avoid technology issues by submitting scores well before the deadline. Scores may be submitted online at: www.rowdroyalty.com

Scoring Calculations:

1A = Sum of Interval #1 meters plus Interval #2 meters

1B = Sum of Intervals #1+#2+#3+#4+#5+#6

 

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