Kings and Queens CrossFit

2007 Manufacturing Dr

Clinton, IA 52732

(563) 242-1111

info@kqcrossfit.com

WOD-October 25-2014

Open Gym: 11am - 1pm (Note time change for this week only)

WOD

For time

10-9-8-7-6-5-4-3-2-1

Front Squats 155/105

200M Run

WOD-October 24-2014

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

Skill - For time: 4 x (10 Ring Dips/10 DUs)

Strength - 3RM Hang Power Clean

WOD

5 rds for time

12 KB Swings 53/35

12 T2B

200M Run

 

Bootcamp

Skill - Same as CF

WOD

Death By DB Thrusters - 20 mins

1st min - 1 DB Thruster 40/25

2nd min - 2 DB Thrusters

3rd min - 3 DB Thrusters

....Continue until cannot complete reps and then start back over with 1 rep, 2 reps, etc until time expires

WOD-October 23-2014

CF WODs: 5,6,8,9am 4pm & 5:30pm Bootcamp: 6am CF Kids: 6:30pm XY: 6:30pm Open Gym: 6:30pm

Team Skill - 2000M Row for time

Strength - 5 x 1 OH Squats

WOD

Death By Hang Power Snatch - 20 mins

1st min - Do 1 HPS 95/65

2nd min - Do 2 HPS

3rd min - Do 3 HPS

....Continue until cannot complete reps and then start back over with 1 rep, 2 reps, etc until time expires

 

Bootcamp

Partner Skill - 30 ea - Seated Med Ball Throws 20/14 back and forth to partner for time

WOD

3 rds for time

30 Burpees

30 Box Jumps 24/20

 

 

WOD-October 22-2014

CF WODs: 5,6,8,9am 12pm 4pm & 5:30pm Bootcamp: 6am OLY/CFFB: 6:30pm Open Gym: 6:30pm - 7:30pm

Skill - EMOM 5  3 Wall Walks

Strength -  3 x 3 Split Jerks

WOD

For time

30-20-10-5

C2B Pullups

Thrusters 95/65

 

Bootcamp

Skill - Same as CF

Partner WOD

AMRAP 20

30 Cal Row

40 KB Swings 53/35

50 Situps

60 Wall Balls 20/14

WOD-October 21-2014

CF WODs: 5,6,8,9am 4pm & 5:30pm Bootcamp: 6am XY: 5pm Open Gym: 6:30pm-7:30pm

Skill - Pullup Development Program - 6 reps

Strength - 6 x 3 Pause Squats (3 sec hold at bottom)

WOD

5 rds for time

30 DUs

20 Wall Balls 20/14

10 Deadlifts 225/155

 

Bootcamp

Skill - 5 x (30 secs Hollow Rock Holds/20 secs Supermans/10 secs Rest)

WOD

5 rds for time

20 Lunges w/25# plate overhead

15 Jumping Pullups (Adv: Pullups)

20 Mtn Climbers (2-ct)

WOD-October 20-2014

CF WODs: 5,6,8,9am 12pm Bootcamp: 6am CF Kids: 4:30pm NO YOGA TODAY!  OLY/CFFB: 6:30pm Open Gym: 6:30pm-7:30pm

Skill - Rope Climbs x 3 WEAR LONG SOCKS

Strength - EMOM 8  3 Push Press 115/80

WOD

AMRAP 15

1 Burpee Box Jump 24/20

5 Cal Row

2 Burpee Box Jumps

10 Cal Row

3 Burpee Box Jumps

15 Cal Row

....BJ up by 1 and Row up by 5 until time expires

 

Bootcamp

Team Skill - 2000M Row for time

WOD

1-arm Farmers Carry 53/35 w/right arm - wall - wall and back

20 Goblet Squats 53/35

20 Pushups

1-arm Farmers Carry 53/35 w/left arm - wall - wall and back

15 Goblet Squats

15 Pushups

1-arm Farmers Carry 53/35 w/right arm - wall - wall and back

10 Goblet Squats

10 Pushups

1-arm Farmers Carry 53/35 w/left arm - wall - wall and back

5 Goblet Squats

5 Pushups

 

WOW (Workout of the Week)

AMRAP 10

10 GHD Situps

15 Pushups

10 GHD Situps

30 Squats

WOD-October 19-2014

Open Gym: 8:30am - 1pm Boxing: 11am No Yoga today! CF Beginners Class - 12pm

WOD

Feeks (Modified)

For time:
2 x 100-meter shuttle sprint
2 squat clean thrusters, 40-lb. dumbbells/ (25-lb)
4 x 100-meter shuttle sprint
4 squat clean thrusters, 40-lb. dumbbells
6 x 100-meter shuttle sprint
6 squat clean thrusters, 40-lb. dumbbells
8 x 100-meter shuttle sprint
8 squat clean thrusters, 40-lb. dumbbells
10 x 100-meter shuttle sprint
10 squat clean thrusters, 40-lb. dumbbells
12 x 100-meter shuttle sprint
12 squat clean thrusters, 40-lb. dumbbells
14 x 100-meter shuttle sprint
14 squat clean thrusters, 40-lb. dumbbells
16 x 100-meter shuttle sprint
16 squat clean thrusters, 40-lb. dumbbells

Special Warfare Operator Petty Officer 1st Class Patrick D. Feeks, 28, of Edgewater, Maryland, assigned to a Naval Special Warfare unit based on the West Coast, died Aug. 16, 2012, in a helicopter crash northeast of Kandahar, Afghanistan, while supporting Operation Enduring Freedom. Feeks is survived by his mother and father, Thomas and Ginny Feeks; sister, Regina Feeks; and wife, Emily Feeks.

October 2014 Schedule

KQCF October Calendar

September

~ October 2014 ~

November

Sun

Mon

Tue

Wed

Thu

Fri

Sat

Note schedule changes for yoga and CF Kids.

Always check the website for the most current schedule.

1

CF WODs – 5,6,8,9am, 4pm & 5:30pm

Bootcamp – 6am

Oly/CFFB Class – 6:30pm

Open gym – 6:30pm – 7:30pm

2

CF WODs – 5,6,8,9am, 4pm & 5:30pm

Bootcamp 6am

CF Kids – 6:30pm

XY – 6:30pm

Open gym – 6:30pm – 7:30pm

3

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

Bootcamp – 6am

4

Open Gym – 10am – 1pm

5 Open Gym 8:30am – 1pm

Boxing – 11am

No Yoga today!

Free Beginners Class – 12pm

6

CF WODs – 5,6,8,9am, 12pm

Bootcamp – 6am

CF Kids – 4:30pm

Buti Yoga– 5:30pm

Oly/CFFB Class – 6:30pm

Open gym – 6:30pm – 7:30pm

7

CF WODs – 5,6,8,9am, 4pm & 5:30pm

Bootcamp – 6am

XY – 5pm

Open gym – 6:30pm-7:30pm

8

CF WODs – 5,6,8,9am, 4pm & 5:30pm

Bootcamp – 6am

Oly/CFFB Class – 6:30pm

Open gym – 6:30pm – 7:30pm

9

CF WODs – 5,6,8,9am, 4pm & 5:30pm

Bootcamp 6am

CF Kids – 6:30pm

XY – 6:30pm

Open gym – 6:30pm – 7:30pm

10

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

Bootcamp – 6am

11

Open Gym – 10am – 1pm

12

Open Gym 8:30am – 1pm

Boxing – 11am

XY- 11am

Yoga for Athletes – 11:45am

Free Beginners Class – 12pm

13

CF WODs – 5,6,8,9am, 12pm

Bootcamp – 6am

CF Kids – 4:30pm

Buti Yoga– 5:30pm

Oly/CFFB Class – 6:30pm

Open gym – 6:30pm – 7:30pm

14

CF WODs – 5,6,8,9am, 4pm & 5:30pm

Bootcamp – 6am

XY – 5pm

Open gym – 6:30pm-7:30pm

15

CF WODs – 5,6,8,9am, 4pm & 5:30pm

Bootcamp – 6am

Oly/CFFB Class – 6:30pm

Open gym – 6:30pm – 7:30pm

16

CF WODs – 5,6,8,9am, 4pm & 5:30pm

Bootcamp 6am

CF Kids – 6:30pm

No Yoga today!

Open gym – 6:30pm – 7:30pm

17

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

Bootcamp – 6am

18

Open Gym – 10am – 1pm

19

Open Gym 8:30am – 1pm

Boxing – 11am

No Yoga today!

Free Beginners Class – 12pm

20

CF WODs – 5,6,8,9am, 12pm

Bootcamp – 6am

CF Kids – 4:30pm

Buti Yoga– 5:30pm

Oly/CFFB Class – 6:30pm

Open gym – 6:30pm – 7:30pm

21

CF WODs – 5,6,8,9am, 4pm & 5:30pm

Bootcamp – 6am

XY – 5pm

Open gym – 6:30pm-7:30pm

22

CF WODs – 5,6,8,9am, 4pm & 5:30pm

Bootcamp – 6am

Oly/CFFB Class – 6:30pm

Open gym – 6:30pm – 7:30pm

23

CF WODs – 5,6,8,9am, 4pm & 5:30pm

Bootcamp 6am

CF Kids – 6:30pm

XY – 6:30pm

Open gym – 6:30pm – 7:30pm

24

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

Bootcamp – 6am

25

Open Gym – 10am – 1pm

26

Open Gym 8:30am – 1pm

Boxing – 11am

XY- 11am

Yoga for Athletes – 11:45am

Free Beginners Class – 12pm

27

CF WODs – 5,6,8,9am, 12pm

Bootcamp – 6am

CF Kids – 4:30pm

Buti Yoga– 5:30pm

Oly/CFFB Class – 6:30pm

Open gym – 6:30pm – 7:30pm

28

CF WODs – 5,6,8,9am, 4pm & 5:30pm

Bootcamp – 6am

XY – 5pm

Open gym – 6:30pm-7:30pm

29

CF WODs – 5,6,8,9am, 4pm & 5:30pm

Bootcamp – 6am

Oly/CFFB Class – 6:30pm

Open gym – 6:30pm – 7:30pm

30

CF WODs – 5,6,8,9am, 4pm & 5:30pm

Bootcamp 6am

CF Kids – 6:30pm

XY – 6:30pm

Open gym – 6:30pm – 7:30pm

31

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

Bootcamp – 6am

More Calendars: Nov 2014, Dec 2014, Jan 2015

Pricing Monthly unlimited: $85, Monthly unlimited discount (police, firefighter, military, student, (selected employers): $75, 55+ unlimited discount - $65,

3-month Unlimited: $220, 6-month Unlimited: $425 *Unlimited includes CrossFit, Bootcamp, Yoga, XY, Oly, Boxing

10 sessions *CrossFit only, *2-days per week Bootcamp only, *Yoga or XY only, *Oly only, *Boxing only: $50, *5-days per week Bootcamp only - $75

Drop-In rate: $8 per session (after 1st session), CF Kids: $50 per month, Family Rate: (2-person) - $135 – Each additional family member $30 per month.

$5 per month discount for those set up for autopay – Excluding the $50 – 10 session option

October 2014-Members of the Month

October 2014 Member of the Month:Jessup Schroeder

How did you get involved in Crossfit?

Coach Zandra suggested I try the Crossfit boot camp classes last year.

 

What was your first WOD/experience?

I don't remember specifically but it involved Curtis P's I believe and I about died.

 

When did you start coming to KQCF?

In May or June of 2013

 

What are your short-term and long-term CrossFit goals?

Short term goal is to break into the 30 minute range on the Murph workout. My long term goal is to work on improving my strength for shoulder to overhead movements.

 

What is your favorite / least favorite WOD/movement?

My favorite movement is dead lifting, my favorite WOD is anything with running and my least favorite movement is probably overhead squats.

 

What are your hobbies outside of CrossFit?

Ride bike, run races, volleyball, and go to Iowa football games.

 

How has CrossFit changed your life/mindset/etc?

After starting CF I have gained confidence that there is nothing I cannot take on and be successful at. I remember being very scared when I started the WOD's but everyone was very positive and helpful. Shortly after I became more confident in myself, even in situations outside the gym. I eat much more healthy now because of CF. CF has also improved my running tremendously.

 

Tell us 5 things we don’t already know about you?

1-I'm a Trekkie or Star Trek fan.

2-I grew up on a farm just outside Clinton.

3-As part of my duties at work, I pretend to be a teenage girl on the internet to catch online predators.

4-I went back to college in my 30's and got my degree

5-I like to cook. I have not made anything too extravagant but I'm not too bad at most things.

 

Do you eat Paleo? What is your favorite paleo/non-paleo meal?

I eat Paleo probably 80 % of the time. My favorite Paleo meal is chicken thighs with Franks Red Hot Sauce. My favorite non-Paleo meal is sweets of any kind; cookies, cake, donuts and candy. You name it, I love it.

 

October 2014 Member of the Month:Alicia Mussman

How did you get involved in Crossfit?

Jessup, it took a lot of convincing. He had been talking me into it for a few months before I took the plunge and now I am addicted.

 

What was your first WOD/experience?

I don't remember exactly but I believe there was a lot of wall balls. I remember being winded from the warm up at Bootcamp and thinking "oh man, we still have to do the WOD!!!"

 

When did you start coming to KQCF?

I started in January of this year.

 

What are your short-term and long-term CrossFit goals?

My short term goal is to go down to one band on pull-ups(I use 2 blue right now). Long term goal is no bands on pull-ups and to get to RX on all WODS.

 

What is your favorite / least favorite WOD/movement?

I love any movement to do with lifting. I hate the "ROPE!!!" I can go up and down no problem, but it still intimidates me every time.

 

What are your hobbies outside of CrossFit?

Jessup and I love to go to Iowa football games, we also play volleyball on Mondays. We love spending time with our kids and they are becoming much more active with sports and it's so much fun to watch.

 

How has CrossFit changed your life/mindset/etc?

I feel like I am a much more confident. I feel like it has made me a better person/soulmate/mother.

 

Tell us 5 things we don’t already know about you?

1. I use to be 220lb, I am currently down 68lb and going strong!

2. I ran for Miss Clinton County in 2004.

3. I love anything peanut butter, so almond butter is the best alternative and my best friend right now. #paleoproblems

4. I can touch my tongue to my nose.

5. I am the oldest of 7 and the youngest is 17 years younger than I am.

 

Do you eat Paleo? What is your favorite paleo/non-paleo meal?

Yes, my favorite Paleo meal is spaghetti  squash spaghetti. My favorite non paleo meal is anything Mexican.

WOD-September 7-2014

Open Gym-8:30am-1pm Boxing-11am XY-11am CF Beginners Class-11am Yoga for Athletes-11:45am

WOD

Granite Games Qualifier 2-16 min cap

50 Cal Row

20 Pullups

40 Back Squats 135/95

20 Pullups

30 Front Squats 115/75

20 Pullups

20 OH Squats 95/65

20 Pullups

 

 

 

 

 

 

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