Kings and Queens CrossFit
2007 Manufacturing Dr
Clinton, IA 52732
Open Gym: 11am - 1pm (Note time change for this week only)
Front Squats 155/105
CF WODs: 5,6,8,9am 12pm 4pm & 5:30pm Bootcamp: 6am
Skill - For time: 4 x (10 Ring Dips/10 DUs)
Strength - 3RM Hang Power Clean
5 rds for time
12 KB Swings 53/35
Skill - Same as CF
Death By DB Thrusters - 20 mins
1st min - 1 DB Thruster 40/25
2nd min - 2 DB Thrusters
3rd min - 3 DB Thrusters
....Continue until cannot complete reps and then start back over with 1 rep, 2 reps, etc until time expires
CF WODs: 5,6,8,9am 4pm & 5:30pm Bootcamp: 6am CF Kids: 6:30pm XY: 6:30pm Open Gym: 6:30pm
Team Skill - 2000M Row for time
Strength - 5 x 1 OH Squats
Death By Hang Power Snatch - 20 mins
1st min - Do 1 HPS 95/65
2nd min - Do 2 HPS
3rd min - Do 3 HPS
Partner Skill - 30 ea - Seated Med Ball Throws 20/14 back and forth to partner for time
3 rds for time
30 Box Jumps 24/20
CF WODs: 5,6,8,9am 12pm 4pm & 5:30pm Bootcamp: 6am OLY/CFFB: 6:30pm Open Gym: 6:30pm - 7:30pm
Skill - EMOM 5 3 Wall Walks
Strength - 3 x 3 Split Jerks
30 Cal Row
40 KB Swings 53/35
60 Wall Balls 20/14
CF WODs: 5,6,8,9am 4pm & 5:30pm Bootcamp: 6am XY: 5pm Open Gym: 6:30pm-7:30pm
Skill - Pullup Development Program - 6 reps
Strength - 6 x 3 Pause Squats (3 sec hold at bottom)
20 Wall Balls 20/14
10 Deadlifts 225/155
Skill - 5 x (30 secs Hollow Rock Holds/20 secs Supermans/10 secs Rest)
20 Lunges w/25# plate overhead
15 Jumping Pullups (Adv: Pullups)
20 Mtn Climbers (2-ct)
CF WODs: 5,6,8,9am 12pm Bootcamp: 6am CF Kids: 4:30pm NO YOGA TODAY! OLY/CFFB: 6:30pm Open Gym: 6:30pm-7:30pm
Skill - Rope Climbs x 3 WEAR LONG SOCKS
Strength - EMOM 8 3 Push Press 115/80
1 Burpee Box Jump 24/20
5 Cal Row
2 Burpee Box Jumps
10 Cal Row
3 Burpee Box Jumps
15 Cal Row
....BJ up by 1 and Row up by 5 until time expires
1-arm Farmers Carry 53/35 w/right arm - wall - wall and back
20 Goblet Squats 53/35
1-arm Farmers Carry 53/35 w/left arm - wall - wall and back
15 Goblet Squats
10 Goblet Squats
5 Goblet Squats
WOW (Workout of the Week)
10 GHD Situps
Open Gym: 8:30am - 1pm Boxing: 11am No Yoga today! CF Beginners Class - 12pm
For time: 2 x 100-meter shuttle sprint 2 squat clean thrusters, 40-lb. dumbbells/ (25-lb) 4 x 100-meter shuttle sprint 4 squat clean thrusters, 40-lb. dumbbells 6 x 100-meter shuttle sprint 6 squat clean thrusters, 40-lb. dumbbells 8 x 100-meter shuttle sprint 8 squat clean thrusters, 40-lb. dumbbells 10 x 100-meter shuttle sprint 10 squat clean thrusters, 40-lb. dumbbells 12 x 100-meter shuttle sprint 12 squat clean thrusters, 40-lb. dumbbells 14 x 100-meter shuttle sprint 14 squat clean thrusters, 40-lb. dumbbells 16 x 100-meter shuttle sprint 16 squat clean thrusters, 40-lb. dumbbells
Special Warfare Operator Petty Officer 1st Class Patrick D. Feeks, 28, of Edgewater, Maryland, assigned to a Naval Special Warfare unit based on the West Coast, died Aug. 16, 2012, in a helicopter crash northeast of Kandahar, Afghanistan, while supporting Operation Enduring Freedom. Feeks is survived by his mother and father, Thomas and Ginny Feeks; sister, Regina Feeks; and wife, Emily Feeks.
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.
Open Gym-8:30am-1pm Boxing-11am XY-11am CF Beginners Class-11am Yoga for Athletes-11:45am
Granite Games Qualifier 2-16 min cap
50 Cal Row
40 Back Squats 135/95
30 Front Squats 115/75
20 OH Squats 95/65
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