Free CrossFit, Fundamentals, and Specialty Classes

More Free Classes

We’re excited to announce the beginning of our new Fundamentals program and additional opportunities to try CrossFit for FREE! Many of you have attended our Free Saturday Community Classes over the last couple years and now we’d like to give you the opportunity to take your fitness to the next level. Click here to learn more about CrossFit Fundamentals and to schedule your free trial.

 

Specialty Classes

Building on the baseline fitness provided by CrossFit, our specialty classes help our members excel in other areas of fitness. On any given weekend in the Spring and Fall,  you’ll see members of The Hill Endurance team pounding the pavement all around KC. 5k’s, 10k’s, 1/2 Marathons, and Ironmen — you name it, they do it.

The Hill Endurance Triathlon at the Jackson County Tri.
The Hill Endurance Triathlon at the Jackson County Tri.

While some like to head outside and pound the pavement, others like to stay in and pound some weight, which is why we offer The Hill Barbell — a specialty class focused exclusively on Weightlifting and getting as strong as possible.  This class is open to lifters at any experience level who are interested in perfecting their technique. Find out more about our programs here.

The Hill Barbell crew posing after a morning lifting session.
The Hill Barbell crew posing after a morning lifting session.

Fundamentals

At CrossFit Memorial Hill, our mission is to safely and effectively get people in the best shape of their life. CrossFit Fundamentals is the first step on that journey. This program replaces CrossFit 101 as an intro program for all new athletes. Fundamentals is a one month, 12 class program that is focused on top-notch coaching and giving you a great workout. It is structured just like our CrossFit program, but with more hands-on coaching to allow both beginners and experienced athletes get the most out of the class.  The best part of Fundamentals? You’ll be going through it with other athletes who will encourage you, keep you accountable, and become some of your closest friends. Schedule your free trial today.

The CrossFit Memorial Hill Community showing support for Breast Cancer Awareness month.
The CrossFit Memorial Hill Community showing support for Breast Cancer Awareness month.

 

Member Updates

Construction

On behalf of all the coaches at CrossFit Memorial Hill, we’d like to extend a huge thank you for your patience and understanding as we wrap up construction and space improvements. The last phase will be to clean up and replace the cinder blocks where the ramp was removed, which shouldn’t affect the existing class schedule. We’re all very excited for the usable space we’ve gained and to roll out some additional class & program offerings as a result. Stay tuned!

Saturday Class & Open Gym

As some of you have heard, last Saturday was our last Free Community Class. New members will now now have more opportunities to try CrossFit free (see the Fundamentals section below). We did this for a couple reasons.

First, we received a lot of feedback from you saying that you’d like to stick around after the 9am class to work on some skills, but it was an inconvenience to leave for an hour and come back for 11am open gym. We’ve believed since day 1 that our existing members should have precedence over new business, which is why we’ve opened Saturday Open Gym to a 2-hour session from 10:00-12:00. Our hope is that this will allow you to get in the additional skill work you want or to get in, get out, and get on with your weekend.

Secondly, since transitioning to Wodify, we’ve been able to gather some great data on how people find us, when they join, and what classes they want to see. By an overwhelming margin, our new athletes did not find us through the Free Saturday Class but rather through YOUR referrals. We’d be remiss not to extend gratitude for those referrals which is why we’re rolling out a program to express our gratitude:

 

CrossFit Memorial Hill Referral Program

It’s simple: If you know someone that you think would be a great addition to the CFMH community, ask your coach for a gift card. This card is worth $25 to whomever you give it to be used toward their 1st month (if they’re already a CrossFitter) or to our new CrossFit Fundamentals (see below) program. As a thank you, for each month that your referral is active, we’ll give you a $10 credit to use however you want: apparel, crack FitAid, or even toward your membership dues. Even better, if you have 5 of your friends that renew each month based on your referral card — your membership is FREE. Here’s the breakdown:

1 Active Member = $10/month
2 Active Members = $20/month
3 Active Members = $30/month
4 Active Members = $40/month
5 Active Members = Your membership is free! You read that correctly — FREE. 

 

CrossFit Fundamentals

CrossFit Fundamentals is a new, month long, introduction to CrossFit for all new members or any existing members who would like to revisit some of the essentials in a small class environment. After extensive research and planning, we’ve arrived at what we believe to be the most comprehensive, sustainable, and safe introduction to any training protocol.

This is a 12 class, one month program that looks much more like our regular CrossFit classes, but with a holistic focus on training, education, lifestyle, and diet. Classes will be structured to include a strength/skill plus a conditioning workout to provide a challenge to those with minimal training experience and those with extensive strength and conditioning backgrounds alike.

This is a great opportunity for your friends to see what CrossFit really looks like. Their first CrossFit Fundamentals class is free so they can try it out for themselves.

CrossFit Fundamentals athletes can begin at any time, with their first class free. Beginning in September, class times are: Tuesday & Thursday at 6:45pm and Saturday at 10am.

 

 

The Other 23: Work

We are super excited to announce the first episode of our new series, “The Other 23.” In this series we’ll be exploring simple ways to maximize the hour that you work so hard in the gym in your 23 hours outside the gym. We’ll be looking at mobility, diet, sleep, work, standing, and any other topic you’d like to see covered.

In this first episode, we look at your life at work, mainly as it relates to sitting.

Christopher and Mandy Beltz

Team Beltz!

 

It seems fitting that we met at a gym in Kansas City almost 5 years ago and then got married back in 2011. In the short years that we’ve been together we’ve become inseparable and have combined our love of working out to include the other. We’ve been involved in some aspect of fitness since we were kids: Christopher has a background in weightlifting and cycling, and Mandy has a background in weightlifting and endurance running. We’ve completed organized bike rides, half and full marathons, and adventures races; all the while supporting and cheering on one another or tackling them as a team. We love the outdoors and anything that challenges our physical abilities. When we stumbled upon CrossFit, we knew that this was something we had to do. We knew that this was going to be the next level in our fitness that would push us even further than we had before and would challenge us on every level. Taken from a quote from Mandy, “CrossFit can make me feel in 20 minutes the same as I do running 4 hours in a marathon.” Needless to say, it has become our new passion, and we love the challenges it provides us. We are grateful to be a part of CrossFit Memorial Hill and love our new-found family there! Thank you to all that help and push us to be better. 

Coach’s note:
Mandy and Christopher exemplify the very core of CrossFit: working hard, having fun, and never shying away from weaknesses. From day 1, their attitude has been unwaveringly positive in achieving new goals and acquiring new skills. Never will you hear “I can’t”, but you’ll be sure to hear “I will, one day.” The entire coaching staff is honored to have the Beltz’ in class and they’re positive attitude is absolutely contagious. Congrats, guys!

 

August Member Newsletter

1. Upcoming Events

The Hill Happy Hour!

  • When: Friday, August 8th 5:30pm-7:30pm (6pm class will be cancelled).
  • Where: Tower Tavern, 401 E 31st St, Kansas City, MO 64108
  • The Hill will provide some appetizers to share, drinks are on you.

Movement and Mobility Seminar

This seminar will focus on safe and proper movement patterns and positions, how to recognize them, and mobility practices to achieve positioning.

2. Coach’s Corner

Looking to get that first pull-up? Your challenge is to change the focus of your scaling options to maximize your reps and work toward that pull-up.

 

 

3. The Other 23

We are super excited to announce the first episode of our new series, “The Other 23.” In this series we’ll be exploring simple ways to maximize the hour that you work so hard in the gym in your 23 hours outside the gym. We’ll be looking at mobility, diet, sleep, work, standing, and any other topic you’d like to see covered.

In this first episode, we look at your life at work, mainly as it relates to sitting.

 

4. Featured Athlete(s)!

Mandy and Christopher Beltz

Team Beltz!

It seems fitting that we met at a gym in Kansas City almost 5 years ago and then got married back in 2011. In the short years that we’ve been together we’ve become inseparable and have combined our love of working out to include the other. We’ve been involved in some aspect of fitness since we were kids: Christopher has a background in weightlifting and cycling, and Mandy has a background in weightlifting and endurance running. We’ve completed organized bike rides, half and full marathons, and adventures races; all the while supporting and cheering on one another or tackling them as a team. We love the outdoors and anything that challenges our physical abilities. When we stumbled upon CrossFit, we knew that this was something we had to do. We knew that this was going to be the next level in our fitness that would push us even further than we had before and would challenge us on every level. Taken from a quote from Mandy, “CrossFit can make me feel in 20 minutes the same as I do running 4 hours in a marathon.” Needless to say, it has become our new passion, and we love the challenges it provides us. We are grateful to be a part of CrossFit Memorial Hill and love our new-found family there! Thank you to all that help and push us to be better. 

Coach’s note:
Mandy and Christopher exemplify the very core of CrossFit: working hard, having fun, and never shying away from weaknesses. From day 1, their attitude has been unwaveringly positive in achieving new goals and acquiring new skills. Never will you hear “I can’t”, but you’ll be sure to hear “I will, one day.” The entire coaching staff is honored to have the Beltz’ in class and they’re positive attitude is absolutely contagious. Congrats, guys!

 

5. The Hill Gives Back with Sweat Angels

July_5Wow, guys! Your response to #SweatAngels has been absolutely incredible. As of today CrossFit Memorial Hill, along with your help, has donated over 150 meals to veterans receiving services through Veteran Homestead. We’re excited to see where next month takes us and what you guys are capable of!

 

 

The Hill Gives Back

July_5We’re excited to announce that we have partnered with Sweat Angels, an organization that allows you give back while getting fit. Each and every visit to the box equals a tangible charitable outcome and is promoted via Facebook by our amazing members.

This month we are supporting real life heroes by helping veterans and their families. Every 2 check-ins provides a meal for veterans in need as they reclaim their lives and revive their futures.

Veteran Homestead Inc., is an independent, non-profit organization that provides housing and care to U.S. Armed Services Veterans who are elderly, disabled or diagnosed with a terminal illness. For every 2 check-ins you make, we provide a meal. 

 

Travis Castle

TS Featured Athlete

  • Originally from NW Kansas, been in KC for 7 years.
  • Pharmacist with Saint Luke’s Health System
  • KU Grad
  • Hobbies: I love to cook/anything food related. Learning French. Just started studying for Board Certification in Pharmacotherapy.
  • Age: 34

Continue reading “Travis Castle”

Are you still into that CrossFit thing?

By: David Ochoa

1519781_426201450842228_1458082511_oMaybe it’s because it’s been exactly a full year since I began CrossFit, but it seems like I’ve been on the receiving end of this question quite a bit lately. And every time it makes me laugh. Mainly because it’s asked in such a way that you would ask a person if they were still into their boyfriend or girlfriend. Almost like CrossFit and I are in this committed relationship, go on dates, and argue about the toilet seat being up.

I’m sure most people that have been CrossFitting for a while have been asked this question at some point and like me their answer without fail is probably always an enthusiastic yes. But I get why it’s asked. I really do. After all CrossFit has more social stigmas attached to it than NASCAR and smoking combined. And we don’t help ourselves either when we talk about OHS, 1RM, EMOM, HSPU, DL, CTB, AMRAP, T2B’s, DU’s and “the Girls” like we’re on the set of Windtalkers or something.

But someone smarter than me once said, “Don’t judge me until you’ve walked a mile in my shoes.” And while the only time we ever actually walk in a workout is on our hands, if you’re thinking about trying this whole thing out because it’s that time of the year for positive change, perhaps my observations from the past 12 months can alleviate some of the apprehension that comes with trying any new activity. And I’ll add that the first time I stepped into CrossFit Memorial Hill for my first community workout, I didn’t know a soul, and had never tried a single CrossFit class before. So here we go:

LEGS Baby Giraffe1. Each one of us looked like a baby giraffe on ice our first day (and occasionally still do).

If there is one thing CrossFit is, it is humbling. No matter what kind of shape you’re in or not in, at some point you’re going to feel awkward trying out some of these movements. The only way to fully embrace this sport is to lose your ego and accept that the forty year old woman next to you may be able to kick your ass in a workout. It truly is a process that as you develop your skills and listen to the coaches, you will find yourself doing things you never thought possible. And you will struggle with things too. My toes to bar are still horrendous on an epic level. But it’s going to be an awesome feeling when I finally start stringing them together. The saying “A journey of a thousand miles begins with one step” is the most accurate way to define the CrossFit journey. But you have to take that first step. The gym community will guide you from there.

1544423_434110656717974_1333883249_n2. The gym is a community, not a cult, but I wouldn’t be offended if we were called a gang.

We’ve all heard it. From multiple places. “All CrossFit people do is talk about CrossFit and hang out with other CrossFit people.” This is a total fallacy. It’s not ALL the time, more like 90/10. But seriously, you could say that about anything people are passionate about. “All musicians do is talk about music and hang out with other musicians.” Our gym community genuinely enjoys each other’s company, and we have each other’s back. That being said we don’t all live in a commune, and we generally go our separate ways when we’re not at the gym. But when we are there, we truly are a team. And the purpose of any team is finding a greater strength as an individual, one that you may not have known you possessed, because your team is there to support you. I’m not saying everyone you meet at the gym is going to be invited to your wedding (although I can say with 100% certainty that you wouldn’t regret it). But you will become friends with some of these awesome people. And in there lies the why I think this sport has grown so quickly. You get to workout with great people and socialize at the same time. Much better than running on a treadmill with your headphones on. However, like with any family, you get what you give, so don’t be shy and reach out to someone if you’re just starting out. They just may end up being a friend for life.

1501583_428477333947973_940643481_o3. Ask stupid questions

My job allows me to travel the country and I’ve been fortunate enough to workout in some of the best boxes in the CrossFit community. What I’ve learned is that walking into a new gym is pretty much the same no matter where you’re at. A 135 pound barbell is going to weigh 135 pounds whether you are in Kansas City or San Francisco. It’s what you’re taught to do with it, and more importantly how you’re taught is what makes all the difference in the world. And without reservation, I would put our coaches on the same level as some of the top instructors in the country due to how they explain the movements for functional fitness, as well as their diligent quest for improving their knowledge base. This hunk of flesh and bone we carry around while on earth is a phenomenal, sophisticated and sometimes frustrating piece of machinery. And it can move in a million different directions. So ask the coaches questions. Ask them why, how, when and what. I promise they enjoy being there and they take great pride seeing your progress.

Want to share your CrossFit Memorial Hill story/advice/musings? Email matt@crossfitmemorialhill.com

Community: What it’s all about

Anyone that has visited other CrossFit boxes around the country probably already knows that we have a world-class facility that we call “home” at The Hill.  It’s one of the largest CF spaces in the country, outfitted with tons of top notch equipment that we get to play with daily.  Yet, in my mind, that is not what makes CrossFit Memorial Hill so unique and such a special place.  The Community…the people…more specifically, each of you reading this…is what truly separates The Hill from just another gym in my mind.

 

There are days that I’m completely blown away by the atmosphere inside our box.  In fact, it’s most days.  As a coach, it’s such an amazing feeling to look around and see brand new members getting pointers from one of the original, fire-breather, athletes…Or to see the first person done yelling and cheering for the absolute last person, clapping for them as they finish their last few grueling reps…or watching two strangers, drenched in sweat, peel each other up off the floor and help each other put their equipment away.  I could write example after example, and each one makes me more proud than the last.  You all make this place so special in that way…so keep it up!

 

If you have no clue what I’m talking about, and you’re just into CrossFit for the workout alone, then I think you are missing out in a huge way.  Some of my closest friendships have been forged within the walls of CFMH.  You can help to shape your experience here.  Show up early, say hi to folks, learn people’s names, welcome new members with open arms (chances are they are nervous and  even a little scared), be encouraging, share tips (WOD tips, nutrition tips, or, hell, even tips about where you get your hair cut for that matter).  Chances are, you can get a good workout in at any globo-gym/fitness chain in town, but rarely are lifelong friendships made there.  The person on the treadmill next to you at Planet Fitness probably isn’t going to call you if you don’t show up tomorrow.  And I don’t know about you, but I’ve never seen someone pick up some dumbbells to do the final few reps of a bicep workout, in unison, with the stranger next to them at Lifetime Fitness.

 

Ultimately, this Community was created by each and every one of you.  We are a young gym, celebrating our 1 year anniversary next month, but the relationships formed inside the walls are very real.  It’s because of all of you that I absolutely love being at The Hill each day.  Whether I’m teaching a class, or working out next to you, it’s always one of the best parts of my day.  Keep contributing to that…continue to do your best to make it an even better community than the day you first walked in.  It’s your Community, folks.  All we did was outfit a cool space…you guys and gals did the rest.  Thanks for being so awesome to each other!

-Chad