Kings and Queens CrossFit

2007 Manufacturing Dr

Clinton, IA 52732

(563) 242-1111

WOD-March 31-2015

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

Bootcamp: 6am, 5:30pm

Boxing: 6pm (This class is 1.5 hours so plan accordingly)

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


Skill/Strength 1-KB Single arm Front Squats - 3 x 5 ea arm

Strength - Weighted Step Ups (Weight on back) - 6 x 2


For time



Manmakers 40/25



Skill/Strength - Same as CF


For time


Renegade Rows 40/25




WOD-March 30-2015

Reminder: Open WOD 15.5 scores must be submitted prior to 7pm (CDT). Don't forget! You did the work. Make sure you get credit for it.

If you want to redo 15.5 today, please let me know which class you plan to attend. Some of you have already let me know. Thank you!

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

Bootcamp: 6am, 5:30pm

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

No Accelerated Sports Performance & Oly


Skill - Parallette Shoot Throughs - Work on 3 x 8

Skill/Strength - Ring Pushups - 4 x 10 (Intermediate - Elev feet, Advanced - Try Ring HSPUs)



10 Reverse Burpees

20 Alternating Lunges

30 Situps

40 Sledge Strikes



Skill - Boxing Situps (15 reps ea movement)



5 Med Ball Burpees 20/14

10 Wall Balls 20/14

15 Slam Situps 20/14

20 Ground-to-Overhead w/med ball 20/14


WOW(Workout of the Week)

5 rds for time

2 Rope Climbs

4 Back Squats 225/155


10 Cal Row

WOD-March 29-2015

Open Gym: 8:30am - 1pm

Boxing: 11am



5 rds for time

Run 400M

15 OHS 95/65

WOD-March 28-2015

Members of KQCF1 team: Please let Coach LuAnn know if you need to do 15.5 on Monday so we can have enough coaches on-hand to judge.

We would prefer that you come on Saturday (or Sunday) and cheer each other on!

XY: 8:30am

Open Gym - 9am-12pm

Yoga for Athletes: 9:15am

Ryde/KQ Ultimate Bootcamp: 9:45am

CF Open Workout 15.5

27-21-15-9 reps for time of:
Row (calories)

M 95 lb.  F 65 lb.


WOD-March 27-2015

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

Bootcamp: 6am, 5:30pm


Skill - 5 x 10 Ab Sliders

Strength - 5 x 5 Front Squats


5 rds for time

25 Pullups

25 KBS 53/35



Skill - Same as CF


5 rds for time

200M Run

100 Jump Rope

50 V-Ups

WOD-March 26-2015

CF Open 15.5 announced at 7pm tonight!

Members of KQCF1 team: Please let Coach LuAnn know if you need to do 15.5 on Friday or Monday so we can have enough coaches on-hand to judge.

We would prefer that you come on Saturday (or Sunday) and cheer each other on!

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

Bootcamp: 5:30pm, 6:30pm

KidFit: 6:30pm

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


Skill - AMAP 4 - DUs

Strength - 5 x 5 Snatch Grip Deadlift



30 DUs

15 Power Snatch 75/55



Skill - Same as CF

Partner WOD


40 Cal Row

20 Inchworm Pushups



WOD-March 25-2015

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

Bootcamp: 6am, 5:30pm

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

NO Accelerated Sports Performance & Oly tonight!


Skill - 8 x Tabata Ring Row

Strength - 5 x 5 Jump Shrug (For clean)

Partner WOD


60 Cal Row

50 T2B

40 Wall Balls 20/14

30 Power Cleans 135/95

20 Ring MUs



Skill - Same as CF


Tabata - 32 rds - 20 secs work/10 secs rest

8 x Pullups

8 x Goblet Squats

8 x T2B

8 x KBS 53/35





Membership Payment Update

All, for your membership payments, if you have not already done so please get setup on Autopay with a credit/debit card. Much less hassle for you and I.

We are permanently offering the 1st 30 days at $45 for a new member so please encourage your friends to try us out.

There may still be confusion on the price of the 10 session option. As of December 1st, the 10 session option increased to $65. The 10 sessions option is good for 2 months. We also have added 2 x per month for $60.

For anyone that falls under the Unlimited Discounted option: the monthly fee is $80.

If you have questions regarding pricing, please see Coach LuAnn.


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.








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