4.28.15.

Good Morning,

This week’s newsletter is all about our bootcamp: Accelerated Fat Loss. Please forward this email to any friends who you think may be interested. And visit our website to try out the class for free on Monday, May 4th at 6 pm.

Here is a message from your fearless leader, Coach Sabrena Merrill:

It was such an honor to be a part of the camaraderie and body-composition transformations that took place in the first installment of Accelerated Fat Loss. I can’t wait for the next session so that I can help a new group of participants practice healthy nutrition and exercise behaviors to reach their goals! 

We are ready to see the next round of AFL athletes transform the way they think about exercise and nutrition, are you?

Cheers,
The Hill Coaches
Sign up for a free trial class of Accelerated Fat Loss on Monday, May 4th at 6 PM

Accelerated Fat Loss

Here’s what folks have to say about Accelerated Fat Loss… 

“I love the variety of the workouts and now have a better understanding of nutrition and what is needed in my diet. AFL was a much needed change of pace for me. I’ve never enjoyed 30 minutes of cardio this much!” Meredith Host

“After finishing the AFL program I feel like I have taken control of my overall health!   I was able to drop a dress size over the eight-week program and Sabrena was willing to go above and beyond to help me deal with old sports-related knee injuries…  Proper form was always of upmost importance… It’s a great class full of great people I can now call friends!” Jessica Lamb

The Hill Radio with Coach Sabrena Merrill on Accelerated Fat Loss

Matt Scanlon and Sabrena Merrill take an in-depth look at the first round of Accelerated Fat Loss and look forward to all the great things to come in the second round.

You’ll learn what makes a cardio workout fun and effective, how to make nutritional upgrades that actually stick and the secret to weight loss that anyone can master.

Coaches’ Corner

How to work towards mobility that really matters

Coach Sabrena explains how to build towards effective, impressive mobility in a stepwise progression.

Questions about the next cycle? Email sabrenamerrill@gmail.com

That’s all for now. Have a wonderful Tuesday and we’ll see you at The Hill soon!

4.21.15.

Good Morning,

If you need a little extra inspiration to get into the box each week or you love to learn about all things health and fitness, be sure to follow us on Twitter.

We’re constantly posting great content from around the web for you to enjoy, and a few gems from right here in Kansas City.

As always, if you have any questions don’t hesitate to hit reply to this email. Have an excellent week, we hope to see you at The Hill soon.

Cheers,
The Hill Coaches

Calendar of Events

Accelerated Fat Loss is starting back up on May 4th… Our first round was such a blast, thank you to everyone who helped make it a huge success. We’ll be back at it on May 4th with a free trial class Questions about the next cycle? Emailsabrenamerrill@gmail.comIt’s not too late to sign up for specialty classes…For more info and to sign up, follow this link 

Fundamentals classes are now offered in the morning!… We are now offering free trial and fundamentals classes at 7 AM on Tuesdays and Thursdays (& Saturdays at 10 AM.) If you or a friend have been waiting for morning slots to open up at The Hill, now’s your chance! Sign up before classes fill up. 

The Hill Radio with April’s Featured Athletes: Danya & Kali Foster

From gymnastics to CrossFit… from college to professional life… from stranger to your new favorite WOD partner… Danya & Kali Foster are on the move and ready to share.

Coach Kyle sits down with them to learn a little more about these fabulous young ladies who we are proud to showcase as April’s Featured Athletes.

Coaches’ Corner

Would you drive to work with a flat tire? 

That’d be a bad idea, right? Coach Kyle explains why this same idea applies to how we move during workouts as well. Don’t sacrifice proper technique in order to complete the task at hand. Exercising for a long time is more important than exercising right now.

That’s all for now. Have a wonderful Tuesday and we’ll see you at The Hill soon!

4.14.15.

Good Morning,Summertime is inching closer everyday. Make sure you’re putting in the hard work now so that you can enjoy the summer sun later.

The best part of working hard at The Hill is being surrounded by such great friends to love and support you.

We hope to see you at The Hill soon.

Cheers,
The Hill Coaches

Calendar of Events

Accelerated Fat Loss is wrapping up this week…And will start back up in 2 weeks. Thank you to everyone who helped make it a huge success. Questions about the next cycle? Emailsabrenamerrill@gmail.comIt’s not too late to sign up for specialty classes…For more info and to sign up, follow this link 

Fundamentals classes are now offered in the morning!… We are now offering free trial and fundamentals classes at 7 AM on Tuesdays and Thursdays (& Saturdays at 10 AM.) If you or a friend have been waiting for morning slots to open up at The Hill, now’s your chance! Sign up before classes fill up. 

Featured Athletes: Danya & Kali Foster

Danya & Kali Foster are shining examples of awesome CrossFitters. They are welcoming & kind, adventurous & hard-working and always quick to make new friends. Have fun getting to know Danya & Kali a little more as they play… The Identical Twin Game!

The Hill Radio with Aimee Anaya Everett of Catalyst Athletics

Coach Vanessa Geer, our Iron Hill women’s only weightlifting coach, is excited to introduce you to Aimee Anaya Everett of Catalyst Athletics. This weekend Aimee won Master’s Nationals Weightlifting, setting 5 American records in the process!

She is also a very successful coach and encourages and inspires athletes around the world everyday through her efforts at Catalyst Athletics. I highly recommend you check out her article “10 things new women weightlifters should know.”

Check out more of her writing here. And be sure to follow her on Twitter for inspiration and laughs@aimees2cents, and Instagram @catalystathletics &@aimees2cents.

Coaches’ Corner

Warm up naked… well, almost naked at least

Before you throw on your Oly shoes, knee sleeves, wrists wraps, etc, do a fair amount of warming up to get your body moving in its natural environment. Then throw on all of your accessories when it comes time for more specific endeavors. Use these accessories as tools, not crutches, and try to improve your mobility and strength over time.

That’s all for now. Have a wonderful Tuesday and we’ll see you at The Hill soon!

Warm up naked… well, almost naked at least

Before you throw on your Oly shoes, knee sleeves, wrists wraps, etc, do a fair amount of warming up to get your body moving in its natural environment. Then throw on all of your accessories when it comes time for more specific endeavors. Use these accessories as tools, not crutches, and try to improve your mobility and strength over time.

4.7.15.

Good Morning,

It’s testing week here at The Hill. Each of our WODs will give you important insight into where you are right now. And help to focus and prepare you for our next cycle of training.

We encourage you to do your best to make it in this week as often as possible. And to treat yourself well outside of the gym so that you can do your absolute best in the gym.

As always, if you have any questions regarding testing, please let us know by replying to this email. Your success is our number one priority.

Cheers,
The Hill Coaches

Calendar of Events

Specialty Classes start back up this week… Sign up for specialty classes now by following this link. If you have any questions, hit reply to this email and we will get back to you ASAP.Measurement, tracking and nutrition – Schedule a one-on-one session with Coach Sabrena now to get started
The Hill Strength Club – Monday & Wednesday 6:30am w/Coach Josh Snyder
Iron Hill – Ladies only. Tuesday & Thursday 6:00am W/Coach Vanessa Geer
The Hill Barbell Club – Olympic-Style Weightlifting. Thursday 7:00am w/Coach Matt Scanlon
The Hill Competitors – All levels are welcome. Tuesday 6:45pm & Saturday 11:00am
Mobility Class – Last Saturday of every month at 11am w/Coach Josh Snyder
The Hill CC (Cycling Club/Cross Country)* – Will take off from the gym Saturday 10:00am.

*Please visit the Facebook page for more info as this is a member-led and member-organized club.

For more information on The Hill Yoga w/Coach Jaime, Endurance and Nutrition, check out their Facebook pages.

Follow this link to sign up for any of the above classes.
Fundamentals classes are now offered in the morning!… We are now offering free trial and fundamentals classes at 7 AM on Tuesdays and Thursdays (& Saturdays at 10 AM.) If you or a friend have been waiting for morning slots to open up at The Hill, now’s your chance! Sign up before classes fill up. 

Featured Athletes: Danya & Kali Foster

Danya & Kali Foster are shining examples of awesome CrossFitters. They are welcoming & kind, adventurous & hard-working and always quick to make new friends. Have fun getting to know Danya & Kali a little more as they play… The Identical Twin Game!

The Hill Radio with Cole Storer: On doing gymnastics in preschool, sleeping in the linen closet and ugly muscle ups

Cole is a lifelong gymnast and a gymnastics coach. We have a lot to learn from his transition into CrossFit and his insights into what it takes to make it to a very high level in the sport of gymnastics. If bodyweight movements aren’t your strong suit or a barbell is a rather foreign implement for you, this episode is for you.

Be sure to check out Fit 9 to 5 Radio for conversations with chiropractors, physical therapists, entrepreneurs and so much more…

Coaches’ Corner

Rowing is boring… and that’s okay.

Coach Kyle explains why a boring, even, controlled rowing stroke is going to serve you much better on the erg than going crazy (AKA “a monkey humping a football.”)

That’s all for now. Have a wonderful Tuesday and we’ll see you at The Hill soon!

Danya and Kali Foster

Danya and Kali are shining examples of awesome CrossFitters:

  • Hardworking & adventurous
  • Always smiling
  • Quick to make new friends
  • Humble & patient
  • A joy to be around
  • Spunky
  • Eager to learn
  • Cooperative & kind
  • Funny
  • Competitive
  • Selfless

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If they haven’t already introduced themselves to you, be sure you shake their hands next time you see them at The Hill. Danya & Kali, thank you for being vibrant, welcoming and essential in our community.

Cheers,

The Hill Coaches