Kings and Queens CrossFit
2007 Manufacturing Dr
Clinton, IA 52732
KQCF Class Schedule (Each class is 1 hour)
Monday – 5:00am, 6:00am, 8:00am, 9:00am
Tuesday – 5:00am, 6:00am, 8:00am, 9:00am,
Wednesday-5:00am, 6:00am, 8:00am, 9:00am,
Thursday-5:00am, 6:00am, 8:00am, 9:00am,
Friday - 5:00am, 6:00am, 8:00am, 9:00am,
Sunday: 8:30am-1pm (Open Gym – Come anytime for any length)
KQCF Class Schedule for week of 1/14/13 ONLY
Changes in RED
Monday 1/14 – 5:00am, 6:00am, 8:00am, 9:00am,
Tuesday 1/15– 5:00am, 6:00am, 8:00am, 9:00am,
Wednesday 1/16-5:00am, 6:00am, 8:00am, 9:00am,
Thursday 1/17-5:00am, 6:00am, 8:00am, 9:00am
*NO EVENING CLASS
Friday 1/18 - *NO MORNING CLASS
Sunday 1/20- 1pm-5pm
30 Day Paleo Challenge Starts Monday (January 7 - February 5)
Rules for challenge
$5 to get in the challenge.
Set goal - Lose x # of inches, x # of pounds or....
CrossFit goal...i.e. 200# Back Squat, 1 Kipping Pullup, 1 Muscle-Up, etc.
For body goal:
1) Will measure and record narrowest part of waist
2) Will measure and record widest part of hips
3) Will record # of days per week will follow Paleo
Optional: Face photo - frontal and profile
For CrossFit goal:
1) Will record current status
Progress on goals will be reviewed weekly.
At the end of the challenge, anyone that made no progress towards their goal (quit trying) will be asked to contribute an additional $5 which will be part of the pool awarded to the top three challenge participants that achieved their goal (to be determined by all challenge participants)
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2007 Manufacturing Dr - Clinton, IA, 52732 - (563) 242-1111 - firstname.lastname@example.org
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