Kings and Queens CrossFit
2007 Manufacturing Dr
Clinton, IA 52732
Happy Halloween from KQCF!
CF WODs: 5,6,8,9am 12pm 4pm & 5:30pm Bootcamp: 6am
Skill-AMRAP 4 (10 Ring Rows/10 V-Ups)
Strength- 7 x 3 Good Mornings
31 KB Swings 70/53
31 Walking Lunges
31 Hop over the bar
31 Box Jumps 24/20
31 Goblet Squats 70/53
31 Deadlifts 135/95
Skill- Same as CF
Box Jumps 24/20
Push Press 40/25
CF WODs: 5,6,8,9am 4pm & 5:30pm Bootcamp: 6am CF Kids: 6:30pm XY: 6:30pm Open Gym: 6:30pm-7:30pm
Skill- 8 x Tabata Lunges for total reps
Skill2-AMRAP 4 DUs
3 HPS 95/65
6 Jerks 95/65
9 HPC 95/65
*at beginning of each minute including the 1st perform 1 MU(bar or ring)
Skill-Same as CF
5 rds for time
6 KB Swings 53/35
8 Ring Dips
12 DB Lunges 40/25
Skill- 8 x Tabata Row for total Cals
Strength-5 x 3 Deadlifts
Wall Balls 20/14
2 Rope Climbs
10 Tire Flips
30 Slam Sit-ups 20/14
CF WODs: 5,6,8,9am 4pm & 5:30pm Bootcamp: 6am XY(today only) 4:30pm Open Gym: 6:30pm-7:30pm
Strength- 4x2 (Hang Power Snatch to Overhead Squat)
Min 1- 3 Power Cleans(use challenging weight)
Min 2- 12 KB Swings 53/35
Min 3- 36 DUs
..Repeat this sequence until time expires..keep going even if you can't complete one of the movements in the minute
Skill-AMRAP 4 Alternating Pistols
10 Rds for time
100M Run(or 150M Row)
CF WODs: 5,6,8,9am 12pm Bootcamp: 6am CF Kids: 4:30pm Buti Yoga: 5:30pm Oly/CFFB: 6:30pm Open Gym: 6:30pm-7:30pm
Strength- 4 x 5 Floor Press
Skill- Pullup Development (7 Reps)
Skill- For time: 50 Weighted Step Ups (use either DBs in ea hand or hold a plate in front)
10 Squats w/25# plate in front
10 Reverse Burpees
WOW(Workout of the Week)
With continuously running clock, a Complete 5 thrusters every minute
From 0:00-5:00 use 75/45
From 5:00-10:00 use 95/65
From 10:00-15:00 use 115/85
Add 20# every 5 mins for as long as possible
Open Gym: 8:30am - 1pm Boxing: 11am XY: 11am Yoga for Athletes: 11:45am NO 12pm Beginners Class today!
5 Deficit HSPUs
Open Gym: 11am - 1pm (Note time change for this week only)
Front Squats 155/105
KQCF October Calendar
~ October 2014 ~
Note schedule changes for yoga and CF Kids.
Always check the website for the most current schedule.
CF WODs – 5,6,8,9am, 4pm & 5:30pm
Bootcamp – 6am
Oly/CFFB Class – 6:30pm
Open gym – 6:30pm – 7:30pm
CF Kids – 6:30pm
XY – 6:30pm
CF WODs – 5,6,8,9am, 12pm, 4pm & 5:30pm
Open Gym – 10am – 1pm
5 Open Gym 8:30am – 1pm
Boxing – 11am
No Yoga today!
Free Beginners Class – 12pm
CF WODs – 5,6,8,9am, 12pm
CF Kids – 4:30pm
Buti Yoga– 5:30pm
XY – 5pm
Open gym – 6:30pm-7:30pm
Open Gym 8:30am – 1pm
Yoga for Athletes – 11:45am
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 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
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.
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!!!"
I started in January of this year.
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.
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.
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.
I feel like I am a much more confident. I feel like it has made me a better person/soulmate/mother.
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.
Yes, my favorite Paleo meal is spaghetti squash spaghetti. My favorite non paleo meal is anything Mexican.
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