Congratulations to Steph DenBesten for passing her CrossFit Level 1 certification! You are officially a beast now!

Happy Birthday Steph!

We really admire your dedication and strength....especially since you did your birthday burpees!!!!!!

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,

4:00pm, 5:30pm

Wednesday-5:00am, 6:00am, 8:00am, 9:00am,

4:00pm, 5:30pm

Thursday-5:00am, 6:00am, 8:00am, 9:00am,

4:00pm, 5:30pm

Friday - 5:00am, 6:00am, 8:00am, 9:00am,

4:00pm, 5:30pm

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,

4:00pm, 5:30pm

Tuesday  1/15– 5:00am, 6:00am, 8:00am, 9:00am,

4:00pm, 5:30pm

Wednesday 1/16-5:00am, 6:00am, 8:00am, 9:00am,

4:00pm, 5:30pm

Thursday 1/17-5:00am, 6:00am, 8:00am, 9:00am

*NO EVENING CLASS

Friday 1/18 - *NO MORNING CLASS

4:00pm, 5:00pm

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: Weigh-In

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)

5am - busy place

Love Jeff's Shirt!

Zandra and Tim pulling sleds

Lib finds yet another person to pet her.