Kings and Queens CrossFit

2007 Manufacturing Dr

Clinton, IA 52732

(563) 242-1111

info@kqcrossfit.com

Happy Halloween

Happy Halloween from KQCF!

 

WOD-October 31-2014

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

WOD

"Halloween"

10/31

31 KB Swings 70/53

31 DU

31 Pushups

31 Walking Lunges

31 Hop over the bar

31 Box Jumps 24/20

31 Situps

31 Burpees

31 Goblet Squats 70/53

31 Deadlifts 135/95

 

Bootcamp

Skill- Same as CF

WOD

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

Box Jumps 24/20

Push Press 40/25

Supermans

WOD-October 30-2014

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

AMRAP 15*

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)

 

Bootcamp

Skill-Same as CF

WOD

5 rds for time

6 KB Swings 53/35

8 Ring Dips

10 Situps

12 DB Lunges 40/25

WOD-October 29-2014

Skill- 8 x Tabata Row for total Cals

Strength-5 x 3 Deadlifts

WOD

30-25-20-15-10-5

Burpees

Wall Balls 20/14

 

Bootcamp

Skill-Same as CF

Partner WOD

5 rds for time

2 Rope Climbs

10 Tire Flips

30 Slam Sit-ups 20/14

WOD-October28-2014

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)

WOD

EMOM 30

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

 

Bootcamp

Skill-AMRAP 4 Alternating Pistols

WOD

10 Rds for time

15 Pushups

100M Run(or 150M Row)

WOD-October 27-2014

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)

WOD

"Fran"

21-15-9

Thrusters 95/65

Pullups

 

Bootcamp

Skill- For time: 50 Weighted Step Ups (use either DBs in ea hand or hold a plate in front)

WOD

AMRAP 15

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

WOD-October 26-2014

Open Gym: 8:30am - 1pm Boxing: 11am XY: 11am Yoga for Athletes: 11:45am NO 12pm Beginners Class today!

WOD

5 rds for time

5 MU

5 Deficit HSPUs

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

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.

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