#holidayGAINZ Strength Cycle

Let’s get real. It’s easy to let things slip between Thanksgiving and Christmas.

We’re going to combat this weakness with some #holidayGAINZ this year. We’re going to turn those Christmas cookies into squat PRs. We’re not going into the New Year weak. We’re going in ready to crush it, not play catch-up.

Introducing: #holidayGAINZ

HolidayGAINZ is a 4 week strength cycle published twice a week on Tuesdays and Thursdays. In each session you’ll be working up to a HEAVY single in a given lift, followed by accessory and midline work. Our goal is to utilize all the excess calories of the holidays to put on some serious strength.

To maximize this strength cycle, we recommend that you complete the entirety of the day’s strength cycle in a ~75 minute session with adequate rest in between max effort lifts. We also recommend that you only do the strength cycle for that day’s workout.

Don’t get on Santa’s naughty list. He sees you when you’re lifting.

 

Support our Legends

Show your KC Pride and provide a scholarship for a Legends athlete.

We’re committing 100% of the profits from the sale of The Hill Legends hoodies to provide scholarships for area residents age 60+ for functional fitness classes.

 

 

 

 

 

 

 

 

Pre-order closes Nov. 16th

Support the Legends

Chalk Up for Burpees

Chalk Up for Burpees

Veterans’ Day (Observed) Nov. 10th, 2017
All Classes

What is it?

Chalk up for Burpees is an annual event to bring awareness to and honor our nation’s heroes.

The Workout

7:00 of Burpees with chalked hands.

Why Burpees?

Every year we opt to do burpees on Veterans’ Day for several reason:

  • Burpees are universal. Anyone at any fitness level can modify a burpee to participate at any level.
  • Burpees are simple, but difficult
  • You can always do one more burpee
  • Burpees are as mental as they are physical

Why Chalk? 

This year, we’re choosing to chalk up for burpees as a living memorial to honor current and past veterans. Getting handprints on a black mat is taboo; it stands out. Often times we choose to celebrate veterans when it is convenient, yet ignore the more taboo aspects of a return to civilian life – depression, suicide, unemployment, and feelings of not belonging. We want each handprint to represent a veteran struggling with issues that are taboo. We want to see each handprint at the end of the workout. We want each of our handprints to represent our support.

We also want to get chalk on the floors as an expression of gratitude. Coaches and gym owners all around the world bemoan the need to clean up after athletes’ handprints. By willingly getting handprints all over the floor, we’re giving thanks that cleaning a floor is the extent of our problems. Our hope is that this illuminates the insignificance of our struggles and stressors; that our job and family stress are nothing compared to the sacrifices made by veterans and their families. We will gratefully clean up every handprint.

Get Involved

Participate. Show up, share with your friends, and feel a deep sense of gratitude.

Job Opening – Customer Service

Caring – Honest – Driven

These are our Core Values and the basis upon which we add anyone to our team at The Hill. 

We’re currently seeking someone to join our customer service team. The right candidate will have exceptional people and organizational skills and be committed to becoming an integral part of providing the best hour of our members’ day.

Job Description

  • Work at the front desk 4 nights/per week, Monday-Thursday 4pm-8pm, with the opportunity for additional shifts and duties
  • Greet members and drop-in’s, manage member accounts, field questions, and provide email support and follow-up
  • Maintain a professional and welcoming reception area and cultivate a culture of encouragement
  • Assist in opening and closing procedures with coaches
  • Make sure athletes have waivers signed, are signed into classes, and have access to specialty courses
  • Manage facility supply inventory and order management
  • Maintain retail pro shop
  • Attend weekly staff meeting
  • Spot clean and re-stock locker rooms as needed with linens and paper products

Required Skills

  • Must be highly motivated by joining a team that pursues excellence and self-development
  • Must be easy-going and congenial
  • Must have a genuine desire to care for and invest in our members
  • Must be able to learn first names and important details of our members
  • Must be able to manage email communication with daily regularity
  • Ability to use and learn basic software applications like Google Drive, Member Management Software, and Basic Excel
  • Must have a keen awareness to recognize and solve immediate problems

Preferred Skills and Experience – not required

  • Experience with scheduling
  • Experience with event planning
  • Basic understanding of WordPress
  • Basic understanding of Social Media with the ability to aggregate and schedule content
  • Basic proofreading skills

If interested, please email your resume to: matt@thehillkc.com

New Class & New Specialty Course

We’re excited to announce a new recurring offering as well as a new Specialty Course to our lineup of offerings!

Mobility and Corrective Exercise

When: Thursdays 5pm-5:45pm
What: This class will focus on teaching you mobility and recovery strategies specifically geared toward your individual needs. We’ll choose a movement, such as the deadlift, as our movement archetype and use it to teach you proper pre-lift mobility, proper positioning, specific corrective training, and recovery for each lift or workout type.
*This will remain a recurrent offering with consistent attendance.
**Any members of any programs – including BUILD, Legends, Fundamentals, and Private Coaching are encouraged to participate

Specialty Course – Reps+Sets: A Functional Physique Course

It’s that time of year again… time to hop aboard the GAIN TRAIN. This Hypertrophy style course will be similar in programming to our Buns n’ Guns and our Swole Patrol, but not gender-specific. Our goal with this course is to build lean muscle mass while maintaining the agility, power, and power required for General Physical Preparedness. We’ll combine these principles with some nutrition tracking and see the results come rolling in!

Class Times: Monday/Wednesday 6p-7p
Start Date: Monday, October 5th
Course Length: 6 weeks
Participant cap: 15 athletes

Reserve Your Spot

New Strength Cycle Starts Next Week

Ready to build some serious strength?

Starting next week we’ll be releasing a general strength cycle programmed two days a week – on Monday’s and Friday’s

This will be A LOT of volume – even for experienced strength athletes. Here are our recommendations to maximize this cycle:

  • Complete the entire thing; don’t pick and choose – make a commitment to complete the work twice a week for 8 weeks.
  • Allocate at least 75 minutes to complete the work. You’ll need proper rest time between the big sets – especially early on in the cycle.
  • DON’T DO ANYTHING ELSE ON THESE DAYS. Remember: lifting weights won’t make you strong. Recovering from lifting weights will make you strong.
  • If you opt to go through this (pretty rigorous) strength cycle, you must sleep and eat more than you do now and drink less alcohol than you do now – if you do at all.

The Strength Cycle will be programmed under the “Strength Cycle” in the Extra Work piece of the day’s WOD. It will be released on Mondays and Fridays and can be completed in open gym.

Happy season of gainz.

Survivor Saturday

Survivor Saturday

When: September 16th 11:00AM
Where: TheHillKC 2535 Jefferson KCMO
What: A FREE class for cancer survivors, family, caregivers, and healthcare providers

Join us for this free event to learn more about BUILD: Functional Fitness for Cancer Survivors. This will be a fun class for all fitness levels and a great opportunity to learn more about the benefits of exercise for survivors. Please reserve your spot using the button below before the event.

 

 

Save my Spot!