Endurance Specialty Course
Capacity || Stamina || Endurance
6-week Endurance Specialty Course
Goal: Increase aerobic capacity and stamina.
What to expect: Longer workouts, higher repetition schemes, a mix of monostructural (biking, rowing, running, jumping rope), body weight, and loaded movements.
Who: All tracks // Max. 15 Athletes
When: July 9 – August 15, M/W at 6 pm
Member Sign Up
GRUNT WORK – A 6-week durability and strongman course
GOAL: Improve work capacity, durability, grip strength, midline stability, shoulder stability, mental toughness, and tenacity.
MOVEMENTS: Strongman movements, Bear complex, Prowler pushes/pulls, Various carries, Tire flips/ hammer hits/ jumps
WHEN: Mondays & Wednesdays 6pm-7pm
DATES: May 21st-June 27th
ONLY 15 SPOTS AVAILABLE
MEMBER SIGN UP
Specialty Course – Olympic Weightlifting
The Open is over and we heard the call: Let’s take some time to work on the Snatch and Clean and Jerk. Well here’s your chance!
This Specialty Course is included in all unlimited monthly memberships and will focus on dialing in your technique and strength in the Olympic-style lifts.
A few guidelines before you sign up for the course:
- Let this be the only work you do for this day
- Although you may not be writhing on the ground sweaty, the power and speed involved in Olympic-style weightlifting requires a tremendous focus on recovery. Only do the class if you want to get stronger. If you don’t want to get stronger, don’t do this class.
- Drink less, sleep more, eat like an adult
- Take the course seriously by focusing on your recovery. Remember: Lifting weights won’t get you stronger. RECOVERING from lifting weights is how you get stronger.
- Only sign up if you’ll show up
- Aim to attend at least 9 of the course sessions to see the benefits and allow other athletes to have a chance at success. Upon 3 missed sessions, please allow another athlete to have your spot.
Class Times: Monday/Wednesday 5pm-6pm
Start Date: Monday, April 2nd
Course Length: 6 weeks
Participant cap: 12 athletes
Reserve Your Spot
Memorial Day Murph is right around the corner.
What is “Murph”?
Almost all experienced CrossFitters have attempted “Murph” at one point or another. It’s long, painful, and named after Navy lt. Michael Murphy, 29, of Patchogue, NY, a SEAL killed in Afghanistan on June 28, 2005. He was posthumously awarded the Medal of Honor.
- 1-mile run
- 100 pullups
- 200 pushups
- 300 air squats
- 1-mile run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
Getting Ready for the Workout
Mark your calendars now:
Saturday, May 26th
10:00am – Everyone finishes
The Murph Prep Program
Coach Mindy has written a program to get you ready for Murph in 8 weeks. The program focuses primarily on increased push-up volume, running prep, and – most importantly – shoulder health.
GET THE MURPH PREP PROGRAM
Custom. Affordable. Fun.
One thing we’ve learned in the last few years is that, every once in awhile, everyone needs some individual attention and customization. Whether this is in your training, your nutrition, or dealing with minor “tweaks.” Sometimes, this can be addressed in a quick Open Office Session with your Crew Captain. In these sessions, your Coach can give you some specialty gymnastics programming, a strength program, or show you a couple warm-up ideas to improve mobility.
But, sometimes we need a little 1-on-1 attention.
Whether it is corrective exercises to fix a “tweak” or some private coaching to work toward an individual goal, we all inevitably need customization that the regular group WODs simply can’t provide. I, personally, experienced the value of 1-on-1 services over the last couple years working with a nutritionist 1-on-1 and with a coach 1-on-1 to fix a few movement issues. I continue to use these services on a monthly basis and my fitness has improved immensely as a result.
Accountability + Specific Focus
We understand that the cost of 1-on-1 services may be prohibitive for some. We also recognize that there is a fun and accountability factor of the large group WODs. But, we also know that it can sometimes get a little too easy to miss a group WOD if your schedule gets a little hectic. After many months of brainstorming, we’ve found a great combination of affordability, specificity, and accountability: Small Group Services – small, recurring, specific groups all working toward similar goals.
Recurring Small Group Training
30 and 60 minute sessions 2-3 days/week in groups of 3-5, focused on specific goals. Examples of current small groups:
- Strength Training
- Competitor’s Training
- Weight Loss
- General Fitness
- Quick & Fit – 30 minutes perfect for those with a busy season
Small Group Nutrition
An additional affordable alternative to 1-on-1 nutrition services is Small Group Nutrition.
- Groups of 4 with similar goals/benchmarks
- Weekly check-ins
- Group Accountability Groups
- Daily Habit emails
- 3 month minimum commitment
Want to learn more?
To find a small group that would work great for you and your goals, schedule an open office meeting with your Crew Captain and they’ll find a group just for you! SCHEDULE HERE >
It’s that time of year – The Open 2018
What is the Open?
The CrossFit Games Open is the largest worldwide fitness event in history. Five workouts over five weeks are used as a qualifier for the CrossFit Games Regionals. But, in affiliates all over the world, the Open is a time to come together as a larger community and have a lot of fun.
Friday Night Lights
We’ve had a tradition for the last five years of doing the Open workouts in all classes every Friday during the Open Season. In the evenings, these will be done in heats as “Friday Night Lights.” It’s a fun atmosphere and a great time to meet folks from other class times. Think: happy hour with a little sweat beforehand.
Friday Night Lights 2018 starting Friday, Feb. 23rd
This year we’ll be doing a weekly in-house “competition” as a way to test our fitness and get to know some new faces around the gym. Here’s how it works:
- Teams of 4 with 1 Team Captain and 1 Rookie
- Team Captains are in charge of scoring & must submit scores by each Tuesday
- How to earn points:
- Complete that week’s Open workout
- Attending Friday Night Lights (+2 points/team member)
- Team spirit (+5 points)
- Each week, we’ll give away prizes for different categories: Male/Female Rx/Scaled, Masters, & Rookie
How to get involved
There is a sign-up sheet at the front desk if you have a team or you’re looking for a team. You’ll need a rookie (see FAQ below) and a team captain to keep score. If you don’t have a full team, there is a “looking for a team” section on the sign-up sheet.
1. Who is considered a rookie? A rookie is someone who has not participated in 3 or more Friday Night Lights (FNL) or Open WODs.
2. If I’m a veteran/team captain do I have to do Rx? No
3. What if I can do the Rx movement just not that many reps (ie. you can do a muscle up or 2)? Do Rx.
4. Can I do the scaled workout? If you usually do lifestyle track or cannot safely do the skill or weight then do the scaled option.
5. What if I don’t know anybody to make a team? Put your name on the sign-up sheet and we will assign you to one.
6. Can my team get points if I did the workout at the 6 or 12 class? Your team can get points from your score. However, if you are not present at FNL, then your team will not get all possible attendance points. If you do the WOD earlier and still attend FNL then you will still receive your attendance points.
7. I’m a little hesitant. Should I do this? Unless you hate people and fun… YES!
BUILD Holiday Workout with Friends and Family
When: Tuesday, December 26th 5pm-6pm
Where: The Hill Kansas City | 2535 Jefferson Street
What: A special BUILD holiday workout for BUILDers, family, and friends.
To register your family members, please follow these steps:
- Click on the Register button below.
- Click on “Enroll” under the course.
- Create an account by entering your email.
- Complete your enrollment in the class.
- Finish your registration by completing an online waiver.