September Member Update

Announcements

THIS SATURDAY, 11am – SURVIVOR SATUDAY: 
Save your spot today for this free class for cancer survivors, family, caregivers, and health providers. (Open gym will be 10-11am.)

STRENGTH CYCLE:
Ready to get some gainz?! Join our eight week strength cycle. Workouts will be posted on Mondays and Thursdays and can be completed in open gym. Grab a friend and get swole!

NEW SCHEDULE:
Class times changed on September 5th.  Check out the new schedule here!

Did You Know…

ALL APPAREL IS 50% OFF!
Grab a t-shirt, tank or hoodie today

 

FREE NUTRITION CONSULTATION:
Have you met with Kim to have your free one-on-one nutrition consultation yet? Nutrition plays a huge role in your fitness journey! Sign up today and start getting those gainz you’ve been looking for.

 

Coming Up

“LEGENDS” PROGRAM:
Know someone who is 60+ and desires improved mobility and quality of life? This free 4 week program is being championed by the fabulous Coach Bri and starts in October. Pass on this info!

 

September‘s Featured Athlete

Hollie Siegel

Get to know this hard working and mad skill aquiring lady!!

Q: What would you say to someone thinking about starting CrossFit?
A: “Just do it, you will be so happy! It may seem intimidating at first, but you will gain mad skills, accomplish more than you could ever imagine, and be part of something greater than yourself.”

GET TO KNOW HOLLIE >

From the Coach’s Corner

Tonos Radio: Ep 61 | Making Sustainability Sexy, Earl Grey, and Carbs Are Cool

We discuss Star Trek, to carbs, to Bob Dylan, to sustainability.  [Subscribe on iTunes]

 

HAVE A LISTEN >

Mobility- Keep it simple!

Just 10 minutes a day will up your mobility game big time!

 

WATCH THE VIDEO >

The Hill: July Newsletter

Announcements

Want a free case of FitAID, RXBAR, or a T-Shirt?

 

 

Update your address and profile picture in Pike13 (the system we log into for class) before noon on Saturday, July 29th and email caitlin@thehillkc.com to let me know to enter a drawing for a FREE case of FitAid, RxBars, or a T-shirt!

NEW SPECIALTY COURSE
On the heels of our popular “Buns n’ Guns” and “Swole Patrol” we’ll be having another 6-weeks of Olympic Weightlifting and Strength. This is included in all Unlimited Memberships and limited to 15 participants.

SIGN UP NOW>

July’s Featured Athlete

Denise Johnson

Get to know this fabulous BUILD lady!

Q: What keeps you coming back?
A: “Sweat and smiles. We all leave CrossFit Memorial Hill sweating, but I always feel more energized and can move more easily than when I came in.”

GET TO KNOW DENISE >

From the Coach’s Corner

Tonos Radio: Ep 55 | Losing Fat Is Simpler Than You Think

Small, incremental, sustainable change is powerful! [Subscribe on iTunes]

 

HAVE A LISTEN >

 

I Started Working Out Less and This Happened…

“Better is always better.” Check out Scanny’s transformation in the last year…

          CONTINUE READING THE ARTICLE >

The Hill: June Newsletter

Announcements

ANNUAL POOL PARTY!

Saturday, June 24th at 2:00pm–
Join us for a fabulous time at Craig’s house! RSVP here.

 

NEW SPECIALTY COURSES:
With the start of our two new specialty courses, we are expecting the strength-o-meter to explode off the charts! We still have a few spots left in Swole Patrole. If you are interested in joining the patrole, sign up here!

 

NEW SCHEDULE FOR SUNDAYS:
Open Gym-
Sundays are now Open Gym 10:00-11:00am!

 

Mobility & Recovery Sundays-
Join us 10:30-11:00am for a fun ROMWOD mobility sesh.
 

 

June’s Featured Athlete

Alex Clouse

 

“Right after joining CrossFit Memorial Hill, I learned that I can back squat a person!”
Lover of Back Squats, Butterfly Pull-Ups, Gyros, and Kiefer, get to know this month’s Featured Athelete!
GET TO KNOW ALEX >
 

 

From the Coach’s Corner

Tonos Radio: Ep 48 | Are You Ready to Ramp up Your Training?

The bulk of this show centers around the best listener question we’ve had yet. Enjoy! [Subscribe on iTunes]

HAVE A LISTEN >

Are You Making These 5 Common but Costly Workout Mistakes?

Check out this helpful list, make a slight course correction, and start seeing the improvements you want!

          CONTINUE READING THE ARTICLE >

The Hill: May Newsletter

Announcements

MEMORIAL DAY WEEKEND SCHEDULE:

Friday, May 26th – No 5:30pm class

Friday, May 26th – Pre-Murph Potluck 5:00 – 7:00pm

  • We’ll have the grill going and do a brief on Murph options
  • BYOeverything – drinks, food to share, and meat to throw on the grill
  • Friends, Family, Kids welcome. No dogs please.

Saturday, May 27th – Memorial Day Murph 10:00am

Monday, May 29th – Closed for Memorial Day

 

TWO NEW SPECIALTY COURSES:

Buns N’ Guns-
Starting May 31st and running Mondays & Wednesdays, this is a glute and toning focused lifting class for ladies only geared toward hypertrophy training.

Swole Patrole-
Starting May 30th and running Tuesdays & Fridays, this is an hour-long bro sesh with plenty of bench press, curls, and heavy lifting.

These classes are going to be LIT… reserve your spot today!

 

FREE NUTRITION SEMINAR:

Saturday, May 20th–
Learn how to use food for performance, improved body composition, and feeling better. Register today for this free, fun, and informative class!
 

 

May’s Featured Athlete

Kimiko Gilmore

CrossFit makes me feel powerful. I have a better understanding of what I am capable of and I don’t say, “I can’t” any more I say, “I can’t YET!”

Assistant City Manager, lover of deadlifts, and eater of gourmet grilled cheese sandwiches, meet this month’s Featured Athlete!

GET TO KNOW KIMIKO >
 

 

From the Coach’s Corner

Tonos Radio: Ep 43 | Standing Desks, Stretching Disputes, and Hormones

Who should use a standing desk and is stretching helpful?  [Subscribe on iTunes]

HAVE A LISTEN >

 

I Don’t Care About Your Goals

“I don’t care about your goals because achieving your goals will not make you happy. What will make you happy?…”

          CONTINUE READING THE ARTICLE >

The Hill: March Newsletter

Announcements

FRIDAY NIGHT LIGHTS:
Join us every Friday night 5-7pm to do that week’s Open workout with your friends!
Learn More >

OPEN WRAP-UP PARTY:
Come out Friday, March 24th to celebrate with Rico’s tacos!

JOURNALS & WORKOUT TRACKING:
Start tracking those PR’s today. Pick up a journal or get access to Beyond the Whiteboard workout tracking for just $15!

SKILL SESSIONS:
With the Open in full swing, you may find that you have some skills you want to get extra help on. Grab a coach and ask them about scheduling a skill session today!
 

 

March’s Featured Athlete

Natalie Dees

“Everyone at The Hill makes it fun to push yourself mentally and physically and I love that you all provide a fantastic place for us all to come and just be better people all around.”

Lover of Top Golf, patio drinks and Olympic lifts, meet our newest intern and this month’s Featured Athlete!

GET TO KNOW NATALIE >
 

 

From the Coach’s Corner

Tonos Radio: Calorie Bomb

Learn some sustainable strategies for maintaining a reasonable caloric intake! [Subscribe on iTunes]

HAVE A LISTEN >

 

“What Works for You?”

Enjoy the process of finding out what works for you…

CONTINUE READING THE ARTICLE >

The Hill: February Newsletter

Announcements

SURVIVOR SATURDAY:

Saturday, February 11th
11am – Noon
For more info: http://crossfitmemorialhill.com/survivor-saturday
(There will be 9am Class, Open Gym 9am-11am and then Open Gym is over at 11am.)

 

SELF DEFENSE TRAINING WITH JAY FLEER:

Sunday, February 26th
10am – Noon
(There will be no CrossFit class this morning.)
Please RSVP at: https://facebook.com/events/1206789569407426/

 

2017 OPEN SEASON FRIDAY NIGHT LIGHTS

Every Friday Feb 23rd-Mar 27th
5pm-7pm
Learn More >

 

 

HOW CAN I FIND THE WOD FOR TOMORROW?

WODs can be found here: http://crossfitmemorialhill.com/wod

 

EXTRA WORK:

We realize that sometimes you may want to do just a little extra. Formerly known as our “Competitor’s Training,” we offer Extra Work for those of you that would like to add some lifting, extra gymnastics skills, or another burner WOD to your day’s programming. So instead of scouring the inter-webs for programs that may or may not fit into your daily work, we’re providing some extra work that will give you a nice little strength/skill addition to your daily WODs without hindering your #gainz.

 

February’s Featured Athlete

Jake Kliewer

 

“Thank you to the owners and coaches for always striving to have the best gym in KC.” 

Lover of power cleans, muscle-ups, Chipotle and Kayla, get to know this month’s Featured Athlete!

GET TO KNOW JAKE >

 

From the Coach’s Corner

Tonos Radio: | Quesadilla Food Prep

What’s the best diet change to see improved body composition? Listen to this podcast and find out!  [Subscribe on iTunes]

 

HAVE A LISTEN >

“What is Confidence?”

Confidence may be closer than you think…

 

          CONTINUE READING THE ARTICLE >

The Hill: November Newsletter

Upcoming Event

2016 ANNIVERSARY PARTY & THROWDOWN:

Friday, November 18th
5:00 – 8:00pm – Open House
5:30p – 1st Heat of Throwdown
*Teams of 2 – Rx/ Scaled/ Masters (40+)*
“Another year in the books. Wow – what a year it’s been. Each year when I sit down to write this “State of the Gym”, I try to sum everything up with a single word. Last year it was “Change”…

READ MATT’S “STATE OF THE GYM”>

 

 

November’s Featured Athlete Family

The Mansfield Family

The Mansfields joined The Hill earlier this year and have been a hard working, joyful and all-around wonderful addition to our family. Take a moment to get to know Gabe, Jerry and Sami Mansfield!

GET TO KNOW THEM >

The Hill: October Newsletter

Important Announcements

FALL/WINTER 2016 SCHEDULE:

This new schedule starts on Monday, October 17thand features a 30 minute CF Lite Cardio and Core Class as well as a Beginners & Advanced Barbell Classes – these are capped at 12 Athletes.

LEARN MORE AND SIGN UP >

 

 

T-SHIRT DESIGNING CONTEST:

Want to see your design on the next t-shirt?! We do too! Here’s what we are looking for:
-Front & back design
-Up to 2 colors and 3 locations
-ESP file
-Send to matt@thehillkc.com by October 31st

Winner gets a free t-shirt! Have fun & start creating!!

 

Upcoming Events

LIFTOBERFEST STRONGMAN DEMO:

Friday, October 21st
5:30 – 7:30pm
STRONGMAN | WEIGHTS | BEER | FOOD DRIVE

Your two donated items will get you into this super fun event. Enjoy a workout with Strongman equipment & local beers (afterward, of course 😉 ), all while supporting Swope Health Services!

RSVP >

 

 

IN-HOUSE THROWDOWN – SAVE THE DATE:

Friday, November 18th
Starting at 5:30pm
Teams of 2 – Rx/ Scaled/ Masters (40+)

 

This year’s anniversary party is one you won’t want to miss. Start looking for your teammate now!!

 

October’s Featured Athlete

Jynn McClinton

Lover of Power Cleans
Mom to Khan (puppy!)
Likes KC for the burnt ends & colder (than Texas) weather

 “I immediately liked the vibe of the gym and really liked the coaches and their coaching styles. I didn’t feel I needed to check out any other gyms and joined the following week!”

GET TO KNOW JYNN >

From the Coach’s Corner

Tonos Radio | Gaining Weight on Paleo

Trying to change your body composition? Finding yourself frustrated with the information available to you? Check out this podcast! [Subscribe on iTunes]

 

HAVE A LISTEN >

The Hill: September Newsletter

Upcoming Events

LIFTOBERFEST STRONGMAN DEMO:
Mark your calendar: Friday, October 21st from 6 to 8PM. We will be hosting a food drive for Swope Health Services and serving up local beers. Save thedate and stay tuned for more info!


BUILD:
Starting this week, this functional fitness program for cancer survivors runs Mondays, Wednesdays and Fridays 4:15-4:45PM through the middle of November. Let’s make a point to shower these ladies with high fives and tons of encouragement!
 

ANNUAL MEMBER SURVEY:
We wanna know what you think! Would you be so kind as to spend a few minutes to fill out this quick survey. Thank you!!


September’s Featured Athlete

James Smith 

Big Brother

Web designer

Lover of thrusters

 

“I have gained these things called shoulders…”

GET TO KNOW JAMES >

From the Coach’s Corner
Tonos Radio: | Wearable Technology
Check out our show on wearable tech, heart rate monitors, and step counters.  [Subscribe on iTunes]
HAVE A LISTEN >
“I Don’t Want You to Get in Shape”
Is your goal to “get in shape”? Is that working for you? What is your “win”? Maybe it’s time to define a different win.
CONTINUE READING THE ARTICLE >

The Hill: August Newsletter

Upcoming Events

FRIDAY, SEPTEMBER 9– WOD & WINE 2016:

You won’t want to miss this fabulous ladies only event to benefit Rose Brooks Center. Grab a friend and sign up today! Space is limited.

 

BUILD:

Coming this September to TheHillKC, Build is a functional fitness program for cancer survivors facilitated by our very own Sami Mansfield. Find out more information by clicking here!

 

9AM CLASSES:

We now offer 9AM classes on Monday, Wednesday & Friday. Come check one out and have a blast with Bri or Mindy!

 

COMPETITOR’S TRACK:

It isn’t too late to join the fun of Competitor’s Track! This programming compliments our existing programming and is designed to be completed immediately after the day’s WOD or as an AM/PM 2-a-day. You must have an Open Gym membership. Email Matt for TrainHeroic access.

July’s Featured Athlete

Kim Clouse

 

Adorable.

Hard worker.

Loved by all.

 

Kim brings such joy and light wherever she goes. Be sure to congratulate her with a hug or high five next time you see her!

GET TO KNOW KIM >

From the Coach’s Corner

Tonos Radio: More BMI, Cross Training, and Body Composition

 

Is there a more meaningful indicator than BMI? How can you use specialization to stay motivated without sacrificing other aspects of fitness? Find out the answer to these and other questions on this episode of Tonos Radio. [Subscribe on iTunes]

 

 HAVE A LISTEN > 

5 Ways CrossFitters Make the Best Employees

 

We already know CrossFit is good for your health, but did you know that it is also preparing you to be more marketable in the job world?!

 

CONTINUE READING THE ARTICLE >