Kings and Queens CrossFit

2007 Manufacturing Dr

Clinton, IA 52732

(563) 242-1111

info@kqcrossfit.com

WOD-February 28-2015

XY: 8:30am

Yoga for Athletes: 9:15am

Ryde/KQ Ultimate Bootcamp: 9:45am

Open Gym: 9am-1pm

WOD

CF Open WOD 15.1*

*We would like to get as many people as possible to do the open WOD on Saturday or Sunday - If you are a KQCF1 team member and are unable to perform the WOD on Sat/Sun, contact Coach LuAnn to reserve a time. EVERYONE CAN BE ON THE KQCF1 TEAM. You just need to register at games.crossfit.com

KQCF1 team members will need a certified judge to count their reps and check their form - Whether you are on the team or not, lets cheer the team members on. If you haven't registered, you have until 7pm on Monday to register and submit your score. DO IT!!!!

Workout 15.1 - See Scoresheets for scaled/youth standards

Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

 

WORKOUT 15.1a

1-rep-max clean and jerk
6-minute time cap

WOD-February 27-2015

CF WODs: 5,6,8,9am 12pm 4pm, 5:30pm

Bootcamp: 6am

CROSSFIT

Skill - 8 x Tabata Hollow Rocks

Strength - 5 x 3 Good Mornings

WOD

AMRAP 12

5 Hang Squat Cleans 115/75

10 K2E

5 Renegade Rows 40/25

10 Reverse Burpees

 

BOOTCAMP

Skill - Same as CF

WOD

For time

21-15-9

Pushups

Jumping Pullups

Jumping Lunges

Weighted Step Ups w/25# plate (24/20" Box)

Russian Twists w/25# plate (2-ct)

 

WOD-February 26-2015

2015 CrossFit Open WOD #1 is announced tonight at 7pm!*

CF WODs: 5,6,8,9am 4pm, 5:30pm

Bootcamp: 6am, 5:30pm

KidFit: 6:30pm

CF Fundamentals: 6:30pm

Open Gym: 6:30pm-7:30pm

CROSSFIT

Skill/Strength - 4 x 5 Lying DB Skull Crushers

Strength - 5 x 3 Box Squats

WOD

4 rds for time

25 Burpees

25 KB Swings 53/35

 

BOOTCAMP

Skill/Strength - Same as CF

WOD

AMRAP 15

250M Row

20 T2B

20 DB Thrusters 40/25

*We would like to get as many people as possible to do the open WOD on Saturday or Sunday - If you are a KQCF1 team member and are unable to perform the WOD on Sat/Sun, contact Coach LuAnn to reserve a time. EVERYONE CAN BE ON THE KQCF1 TEAM. You just need to register at games.crossfit.com

KQCF1 team members will need a certified judge to count their reps and check their form - Whether you are on the team or not, lets cheer the team members on. If you haven't registered, you have until 7pm on Monday to register and submit your score. DO IT!!!!

 

 

WOD-February 25-2015

CF WODs: 5,6,8,9am 12pm 4pm, 5:30pm

Bootcamp: 6am, 5:30pm

Accelerated Sports Performance & Oly: 6:30pm

Open Gym: 6:30pm-7:30pm

CROSSFIT

Skill - Work on Strict Pullups 4 x 5 (Adv: Work on strict ring MUs)

Strength - 4 x 3 SDHP

WOD - Score is total reps/rounds for all 3 AMRAPs - Start AMRAP 2&3 where left off

AMRAP 4

3 Curtis Ps 95/65

6 Front Squats 95/65

9 Back Squats 95/65

*Rest 1 min

AMRAP 4

3 Curtis Ps 95/65

6 Front Squats 95/65

9 Back Squats 95/65

*Rest 1 min

AMRAP 4

3 Curtis Ps 95/65

6 Front Squats 95/65

9 Back Squats 95/65

 

BOOTCAMP

Skill - Stability Ball - 3 x 10{Do pushup with hands on Ball, Roll body forward on ball, Do pushup w/feet on ball}

WOD

5 rds for time

5 Manmakers 40/25

10 DB 1-Arm OH Squats (Choose doable weight)

20 Sledge Strikes

40 Reverse Lunges

 

 

WOD-February 24-2015

CF WODs: 5,6,8,9am 4pm, 5:30pm

Bootcamp: 6am, 5:30pm

Boxing: 6pm

Rescheduled CF Fundamentals: 6:30pm

Open Gym: 6:30pm-7:30pm

CROSSFIT

Skill - 8 x Tabata Situps

Strength - 6 x 2 Hang Power Snatch

WOD

For time

30 Cal Row

30 Box Overs 24/20

30 Deadlifts 180/120

30 Wall Balls 20/14

30 Ring Dips

30 Wall Balls

30 Deadlifts

30 Box Overs

30 Cal Row

 

BOOTCAMP

Skill - Same as CF

WOD

AMRAP 14

20 Box Jumps 24/20

20 Push Press w/DBs 40/25

20 Wall Balls 20/14

20 Cal Row

WOD-February 23-2015

CF WODs: 5,6,8,9am 12pm 4pm, 5:30pm

Bootcamp: 6am, 5:30pm

KidFit: 4:30pm

Yoga for Athletes: 5:30pm

Accelerated Sports Performance & Oly: 6:30pm

Open Gym: 6:30pm-7:30pm

CROSSFIT

Skill - AMRAP 4 - DUs

Strength - 3RM Squat Cleans

Partner WOD

Partners perform 7 alternating sets (Total 14 mins) of:

1 min - Max Clean & Jerks 135/95

 

BOOTCAMP

Skill - AMRAP 4 - Air Squats

WOD

For time

50-40-30-20-10

Foot Exchange on tires (2-ct)

Flutter Kicks (2-ct)

Lateral Hops over parallette

DUs

 

WOW(Workout of the Week)

AMRAP 15

30 GHD Situps

20 Turkish Getups 50/35

30 GHD Situps

40 Single arm DB OH Squats 50/35

 

 

WOD-February 22-2015

Open Gym: 8:30am-1pm

Boxing: 11am

No Yoga Today

WOD

"Ralph"

8 Deadlifts 250/175

16 Burpees

3 Rope Climbs

Run 600M

February 2015 Schedule

 

KQCF February 2015 Calendar –

New member special extended through February!!: 1st 30 days - $45! Includes fitness assessment and goal setting as well as unlimited membership.

Jan 2015

~ February 2015 ~

Mar 2015

Sun

Mon

Tue

Wed

Thu

Fri

Sat

1

Open Gym: 8:30am-1pm

Boxing: 11am

Yoga for Athletes: 11:30am

2

CF: 5,6,8,9am 12pm

4pm, 5:30pm

Bootcamp: 6am, 5:30pm

KidFit: 4:30pm

Yoga for Athletes: 5:30pm

Accel Sport & Oly: 6:30pm

Open Gym: 6:30pm-7:30pm

3

CF: 5,6,8,9am

4pm, 5:30pm

Bootcamp: 6am, 5:30pm

Open Gym: 6:30pm-7:30pm

4

CF: 5,6,8,9am 12pm

4pm, 5:30pm

Bootcamp: 6am, 5:30pm

Accel Sport & Oly: 6:30pm

Open Gym: 6:30pm-7:30pm

5

CF: 5,6,8,9am

4pm, 5:30pm

Bootcamp: 6am, 5:30pm

KidFit: 6:30pm

Open Gym: 6:30pm-7:30pm

CF Fundamentals: 6:30pm

6

CF: 5,6,8,9am 12pm

4pm, 5:30pm

Bootcamp: 6am

7

Open Gym: 9am-12pm

CF Fundamentals: 11am

8

Open Gym: 8:30am-1pm

Boxing: 11am

Yoga for Athletes: 11:30am

9

CF: 5,6,8,9am 12pm

4pm, 5:30pm

Bootcamp: 6am, 5:30pm

KidFit: 4:30pm

Yoga for Athletes: 5:30pm

Accel Sport & Oly: 6:30pm

Open Gym: 6:30pm-7:30pm

10

CF: 5,6,8,9am

4pm, 5:30pm

Bootcamp: 6am, 5:30pm

Open Gym: 6:30pm-7:30pm

11

CF: 5,6,8,9am 12pm

4pm, 5:30pm

Bootcamp: 6am, 5:30pm

Accel Sport & Oly: 6:30pm

Open Gym: 6:30pm-7:30pm

12

CF: 5,6,8,9am

4pm, 5:30pm

Bootcamp: 6am, 5:30pm

KidFit: 6:30pm

Open Gym: 6:30pm-7:30pm

CF Fundamentals: 6:30pm

13

CF: 5,6,8,9am 12pm

4pm, 5:30pm

Bootcamp: 6am

14

XY: 8:30am

Open Gym: 9am-12pm

Ryde/KQ – Ult Bootcamp-9:45am

CF Fundamentals: 11am

15

Open Gym: 8:30am-1pm

Boxing: 11am

Yoga for Athletes: 11:30am

16

CF: 5,6,8,9am 12pm

4pm, 5:30pm

Bootcamp: 6am, 5:30pm

KidFit: 4:30pm

Yoga for Athletes: 5:30pm

Accel Sport & Oly: 6:30pm

Open Gym: 6:30pm-7:30pm

17

CF: 5,6,8,9am

4pm, 5:30pm

Bootcamp: 6am, 5:30pm

Open Gym: 6:30pm-7:30pm

18

CF: 5,6,8,9am 12pm

4pm, 5:30pm

Bootcamp: 6am, 5:30pm

Accel Sport & Oly: 6:30pm

Open Gym: 6:30pm-7:30pm

19

CF: 5,6,8,9am

4pm, 5:30pm

Bootcamp: 6am, 5:30pm

KidFit: 6:30pm

Open Gym: 6:30pm-7:30pm

CF Fundamentals: 6:30pm

20

CF: 5,6,8,9am 12pm

4pm, 5:30pm

Bootcamp: 6am

21

Open Gym: 9am-12pm

CF Fundamentals: 11am

Special Event Happening Today!!! Check website and Facebook for more info.

22

Open Gym: 8:30am-1pm

Boxing: 11am

NO YOGA TODAY!

23

CF: 5,6,8,9am 12pm

4pm, 5:30pm

Bootcamp: 6am, 5:30pm

KidFit: 4:30pm

Yoga for Athletes: 5:30pm

Accel Sport & Oly: 6:30pm

Open Gym: 6:30pm-7:30pm

24

CF: 5,6,8,9am

4pm, 5:30pm

Bootcamp: 6am, 5:30pm

Open Gym: 6:30pm-7:30pm

25

CF: 5,6,8,9am 12pm

4pm, 5:30pm

Bootcamp: 6am, 5:30pm

Accel Sport & Oly: 6:30pm

Open Gym: 6:30pm-7:30pm

26

CF: 5,6,8,9am

4pm, 5:30pm

Bootcamp: 6am, 5:30pm

KidFit: 6:30pm

Open Gym: 6:30pm-7:30pm

CF Fundamentals: 6:30pm

2015 CF Open Begins!

27

CF: 5,6,8,9am 12pm

4pm, 5:30pm

Bootcamp: 6am

28

XY: 8:30am

Open Gym: 9am-12pm

Ryde/KQ – Ult Bootcamp-9:45am

CF Fundamentals: 11am

Pricing – Monthly unlimited: $85, Monthly unlimited discount (police, firefighter, military, student, (selected employers): $80, 55+ unlimited discount - $70, 3-month Unlimited: $240, 6-month Unlimited: $450, 12-month Unlimited: $850 *Unlimited includes CrossFit, Bootcamp, Yoga, XY, Accel Sports & Oly, Boxing, 10 sessions: $65 Additional family member discounts for 3,6,12 month memberships

Drop-In rate: $10 per session (after 1st session), Kids Fitness: $50 per month, Family Rate: (2-person) - $140 – Each additional family member $30 per month. Please consider AUTOPAY if you pay monthly!

KQCF Class Descriptions – All classes are scaled to each athlete’s specific capabilities

CF – (CrossFit) Classes include functional movements that improve your endurance, stamina, strength, flexibility, power, speed, coordination, accuracy, agility, and balance. Classes include some variation of Olympic lifts, i.e. Clean & Jerk, Snatch..as well as gymnastic movements, i.e. Pullups, Ring Dips, etc….as well as aerobic activity, i.e. running, jumping rope, rowing, etc. Group personal training!

Bootcamp – Similar to CrossFit but without the bar used for Olympic lifts. Classes still include the use of dumbbells, kettlebells, medicine balls, etc.

KidFit – Class dedicated to Pre-Kindergarten through Grade School aged athletes. Based on the principle of Mechanics => Consistency => Intensity, this class emphasizes good movement as well as enjoyment of exercise throughout childhood. Benefits include: Better physical fitness, enhanced sports performance and fewer sports related injuries.

Accelerated Sports Performance & Oly –Comprehensive strength & conditioning program designed for participants in sports requiring speed, strength & stamina. Additionally, this class is dedicated to improving the fundamental Olympic lifts done as part of CrossFit and Weightlifting

XY – a movement practice that uses a tabata type format (40 seconds of standard bootcamp type work with kettlebells or bodyweight/20 seconds static yoga pose) to burn lots of calories while building strength and increasing flexibility

Yoga for Athletes – (½ hour restorative yoga class) – This class is great for a good stretch after a tough CrossFit workout or endurance event like a road or mud race. This class also builds strength, flexibility and improves balance.

Boxing – Learn the fundamentals of boxing in a fun but intense workout. A lot of arms and core work in this class!

Ryde/KQ Ultimate Bootcamp – Circuit style workout incorporating the best of Ryde’s cardio-blasting bikes & rowers with KQs intense bootcamp style movements.

 

JanuaryFebruary2015MembersofMonth

January/February 2015 Members of the Month -         Julie & Pat Lonergan

 

 

  1. Why did you choose CrossFit?

Back in 2009 I was looking to improve my running times so I researched functional strength training programs and had heard a lot about CrossFit. I met Heather Carlson around the same time and she had CrossFit experience from the box in Iowa City. We began doing various CrossFit workouts including a LOT of Fran at the YWCA as the box wasn’t open yet. As soon as the box opened, we both joined and loved it!

  1. Why/how does CrossFit works better for you than previous gyms or programs you were involved with?

The community at CrossFit is like none other. When you go to a traditional gym there isn’t much interaction as everyone is doing their own thing. CrossFit WODS are designed for everyone to be completing the same workouts at the same time and what comes from that is this awesome competitive yet supportive dynamic.

  1. What are the main benefits of CrossFit?

For me CrossFit has helped my mental toughness. I’ve applied some of the hardest WODs and the mental toughness it took to get through those workouts to some of my tough cardio training workouts. I’d tuck away those tough WOD’s to help get me through the wall of running or complete longer bike rides, etc. There is no question that CrossFit has also increased my physical strength as well.

  1. What makes CrossFit unique?

CrossFit does a great job of mixing up workouts so you never feel like you’re repeating the same boring workouts day to day. I’ve never felt so physically fatigued completing a tough 10min. AMRAP vs hours of cardio training. It’s such a great way to get an incredible workout in without spending all day at the gym.

  1. How has CrossFit changed their life (physically, emotionally, socially, etc.)

KQCF has become like a family to Pat and I. When we have both competed in races it’s awesome having so many members of the box reach out to us to let us know they were thinking of us, cheering us on, etc. LuAnn has been an incredible role model for both of us and has become an amazing friend not to mention a coach who continues to push us and encourage us to max out our physical and life goals. There have been times that I’ve taken breaks from CF to focus more on triathlons or running but I’m always drawn back to CF and feel like I haven’t skipped a beat when I return. We love KQCF!!


1. Why did you choose CrossFit? - Julie got me turned on to it. She told me I would love the atmosphere and style of workout.

 

2. Why/how does CrossFit works better for you than previous gyms or programs you were involved with? I competed in competitive athletics right up to when our second daughter was born. Adopting a different schedule, the team sports didn't fit into my schedule any longer. I got bored just doing cardio and/or lifting weights. CrossFit fills my need to stay fit/healthy without being boring. If anyone ever says CrossFit is boring they are doing it wrong! Also, it filled my desire to still compete. The competition is with myself and pushing myself to see if I can best other times from the day and the people I am working out with. The competition at CrossFit is friendly. Everyone is encouraging everyone else to do their best. For me it keeps me functionally strong, my cardio stays in great form even when I haven't gone out to run during the cold spells. It adds in the competitive piece that I crave.

 

3. What are the main benefits of CrossFit? The main benefit for me other than the physical and competitive aspect that I love about CrossFit is that it helps condition me mentally for life. I feel like I grind out CrossFit workouts and it isn't that different than sticking to it and grinding work out in my business, working on my relationships with my wife and kids as well as working on developing my relationship with Jesus. It is fun to look back at a job well done that wasn't easy to come by. Rarely do the good things in life come easy. CrossFit helps with that mental toughness to keep grinding it out no matter what comes my way in life.

 

4. What makes CrossFit unique? I touched on a lot of the benefits above but for me it is also the CrossFit community that is great to be a part of. Everyone supports everyone else and anyone can do CrossFit. I love that every day we have people at the gym that can fall into any of these categories: are 300lbs+, over 60, under 20, male, female, completely fit, totally out of shape and up to a month ago had never lifted a weight before.

 

5. How has CrossFit changed their life (physically, emotionally, socially, etc.) I'm stronger both physically and mentally than I was before CrossFit. I also have a lot of fit friends from the gym.

 

 

 


NEW YEARS SPECIAL

START 2015 THE RIGHT WAY BY JOINING KQ CROSSFIT! WE HAVE A GREAT NEW YEAR SPECIAL! LOOK BELOW FOR MORE DETAILS:

 

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