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 MondayWednesday 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 >

The Hill: July Newsletter


 

 

 

Upcoming Events

 

COMPETITOR’S TRACK

 

Beginning the week of July 18th, we will begin to offer competitor’s programming that will compliment our existing programming. It 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.

 

 

Featured Athlete

 

Josh Wheeler

“When we moved to KCMO last year, I started asking people what the best CF gym was in KCMO and everyone said CrossFit Memorial Hill.”

Former Marine.
Lover of cleans and Spin Pizza.
Generous donator of Red Bull’s newest flavors.

GET TO KNOW JOSH >

 

 

From the Coach’s Corner

 

Tonos Radio: Ep 3 | The 1-Minute Workout

Can you get fit in a minute a day? Do you “need more cardio”? In this episode, we help you understand how your body responds to various intensity levels and the role of variance in any workout routine.  [Subscribe on iTunes]

HAVE A LISTEN > 

 

“Employers – you’re asking terrible employee wellness questions.”

So you’re interested in promoting health and wellness for your employees. Great. But, start by asking the right questions…

CONTINUE READING THE ARTICLE >

The Hill: May Newsleter


 

Upcoming Events

Sunday, May 22nd10:00am
You won’t want to miss this fun park workout!

 

Saturday, May 28th10:00am
Join us for “Memorial Day Murph” in memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan on June 28th, 2005. Let’s get in a great workout with great friends and celebrate those who have fought for our freedom!

 

Murph:
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run

(Want a little more challenge? Do it in a 20 lb vest.)

 

Saturday, June 25th– SAVE THE DATE
Join us for a BBQ and pool party! Stay tuned for more details.

 

 

 

This Month’s Featured Athlete

Katie Lee

Brother-in-law back squatter.
Art Director.
Kitten & KC lover.

Katie Lee has been filing up our PR board with super gainz & new skillz acquired. Be sure to stop by a 5:45pm class to congratulate her & join her in a workout!

GET TO KNOW KATIE >

 

 

 

 

From the Coach’s Corner

TheHill Radio: Are you in the 3%?

Follow these four easy health tips and you will be in the top 3%!  [Subscribe on iTunes]

 HAVE A LISTEN > 

 

5 Ways You’re Sabotaging Your Fitness

1. Beginning with the end in mind.

This term became popular in entrepreneurial circles. And – when it comes to starting a business – it’s true! As it pertains to your health, fitness, and wellness this couldn’t be further from the truth. Most people begin their journey with “I’d like to lose 20 pounds” or “I’d like to complete a 30-day challenge” or “I want to get in shape.” While these are worthwhile goals, they will always end in failure. Why?…

CONTINUE READING THE ARTICLE >

The Hill: April Newsletter


 

April Happy Hour

 

Friday, April 15th 6:30PM-8:00PM

Come meet some new folks, network, have a beer or two, and play some yard games. We’ll also do an informal awards ceremony for The Hill Games | 2016 (you needn’t participate to join the Happy Hour).

RSVP ON FACEBOOK >

 

Saturday, April 16th 9:00-10:30AM(ishhh)- TEAM OBSTACLE WOD

Come be a part of our annual Scavenger Hunt/Team Obstacle WOD! Explore our neighborhood while getting in a fun, team building workout.

 

 

Important Announcements


S.O.W.

Skill of the Week – our newest class on the schedule. Tuesdays from 5:45p-6:30p. We’ll look ahead at the following week in programming and zero in on development drills to tackle specific skills. This class is included in Group and 1-on-1 memberships, but is limited to 10 people. Reservations open 48 hrs beforehand. 

 

​You can still sign up for Evening Iron Hill and The Hill Endurance. You can do so below:

 

IRON HILL EVENING SESSION

By popular demand, USAW Weightlifting Coach Mindy will open up an evening session of the popular Women’s Weightlifting Club – Iron Hill. Classes are held Mondays and Thursdays at 5:30PM.

SIGN UP HERE >

 

THE HILL ENDURANCE

Coach Bri picks up the very successful Endurance Programming for a Spring session that will culminate in the Hospital Hill 1/2 Marathon, 10k, or 5k. This is great for 1st time racers or runners looking to maximize performance without putting in a ton of hours on the road. Classes are held Tuesdays and Thursdays at 5:30PM– locations vary.

SIGN UP HERE >

 

 

This Month’s Featured Athlete

Scott Walters

 

“All of you are awesome! There isn’t one person I’m not happy to see… Matt and the other owners and staff have built a truly commendable facility where we can all pursue our best.”
Scott demonstrates dedication and hard work inside the gym, at his workplace and with his family! And who else do you know has 2016 goals of looking like Rich Froning with no shirt and growing a fuller beard?

GET TO KNOW SCOTT >

 

From the Coach’s Corner

 

TheHill Radio: CALORIE BOMBS

Check out this week’s podcast. Matt and Sabrena play fast and loose with some new audio equipment. They also talk about calories – how and if they matter. Sabrena shows us how she reads confusing nutrition labels. They chat about some sustainable strategies for maintaining a reasonable caloric intake and expose some secret calorie bombs disguised as “health” foods. [Subscribe on iTunes]

HAVE A LISTEN >

 

 

LESSONS FROM THE OPEN AND BEYOND

While some may argue that the Open is a time to look back, I prefer to look forward. For all it’s fun, heartache, soreness, and competition the Open also serves the function of motivation. It allows us to look at the holes in our game and really take pause to ask…

READ THE ARTICLE >

The Hill: March Newsletter


 

 

 

TheHill Social

 

Every Friday in March – The Hill Games | 2016 Friday Night Lights 5p-7p

Whether or not you’re partipating in the Games, we will have a social event every Friday night in March. Come meet some new people, bring a beer, and have a great time.

We’ll have some friends from Fit Style Foods and Ricos Tacos Lupe out to spread the good cheer, so don’t miss out!

 

 

 

 

Important Announcements
Iron Hill Monday, March 7th

Coach Vanessa has graciously passed the reigns of her extremely successful women’s weightlifting group – Iron Hill to USAW L1 & CSCS coach Mindy Simmons. Thanks for the great sessions, V!

READ MORE >

 

Mark Your Calendars
Endurance is Back!!!

Join Coach Bri for an 8-week Endurance season beginning Tuesday, April 5th. This cycle is designed to lead into the Hospital Hill 1/2 Marathon, 10k, or 5k. Stay tuned!

 

 

This Month’s Featured Athlete

Vanessa Geer

 

Mom, coach, wife, Veteran, student, Reservist, and general badass. Vanessa manages a schedule crazier than all of our’s and still has time to dedicate to training and coaching. Congratulations, V. You certainly deserve the honor of this month’s featured athlete!
“With CrossFit, I gained healthy weight, and strength. I developed confidence from climbing ropes, doing pullups and beating a lot of the guys I worked out with. Now, I eat to fuel my performance. It’s still a struggle some days–I still have “fat” days, especially dealing with my body post-baby, but I know that I need to EAT to stay strong and healthy.”

Read More about Vanessa’s Journey >

 

 

From the Coach’s Corner

TheHill Radio: Fad Diets Through History

All this month – from Graham Crackers to Cigarettes to Paleo – Matt and Sabrena take an in-depth look at fad diets throughout the ages and explore why we cling to them so tightly. [Subscribe on iTunes]

Have a Listen >

 

Mobility Tools: You’re Probably Not Using them Correctly. 

We all love the lacrosse balls and rollers. But, are they helping or hindering your time in the gym? Check out this user’s guide for your favorite torture devices.

Watch the Video >

 

 

 

 

 

The Hill: February Newsletter


Member Updates – February

 

Monthly Member Events:

IMG_2876-3

THE HILL GAMES
Question: Should I sign up for The Hill Games?
Answer: YES!!

Deadline for sign-up is Sunday, February 14. Check out our recent blog post for more details: http://crossfitmemorialhill.com/the-hill-games-2016/

Partner Yoga

4th Annual Partner Play Workshop

Saturday, February 13
12:30-2:30 PM
$10/ person
Improve flexibility, enhance stability, and focus on coordinated strength; all while having fun!

To register, please stop by the front desk or visit: http://crossfitmemorialhill.com/4th-annual-valentines-day-partner-play-workshop/

 

The Hill Radio:

radiofeatured

Coaching Behavior Change

Matt eats an apple live and makes Sabrena define made-up terms. But, seriously, we chat more about how to create lasting habit change toward improved health, fitness, and wellness. We also identify some common triggers for unhealthy activity and some habit hacks you can use to move the needle toward health.

 

February Featured Athlete: Jacob Beaumont

fatjake  jacob020116

“Weighing in at 334lbs—I caught myself in the mirror and realized that at some point things had gone off the rails.”​

Jacob will be competing in a 50K trail in May! Be sure to give him some love on the white board next to our memeber wall. Get to know him better by reading this interview: http://crossfitmemorialhill.com/february-featured-athlete-jacob-beaumont/

Member Updates – December


December Newsletter

Squat Clinic and Burpees for Warriors

Monthly Member Events – Saturday, December 19th:

9:00a – Squat Clinic with Breonna Lindberg from Cleveland Chiropractic

Come get your squat on! We will be doing a squat demo, workshop, and heavy squat session.

10a-Noon – Burpees for Warriors to benefit Wounded Warrior Project

Coach Josh will be hosting a fundraising event to raise money for WWP. CrossFit Memorial Hill will donate 5 cents for every burpee completed during this event. RSVP on Facebook to learn more: https://www.facebook.com/events/746957618767682/

**Please note there will be no 9:00am CrossFit Class or Open Gym on this day. We recommend you come squat some heavy weight then do some burpees for a great cause!**

Want to win a free month of CrossFit, a Hoodie, or T-Shirt?

With banking and processing fees increasing exponetially every year, we look for every opportunity to not pass those along to our members. That’s why – for the entire month of December – we’ll be giving away prizes for those of you who make the switch to debit or ACH as your primary method of payment.
Simply stop by and visit Caitlin at the front desk on Monday, Tuesday, and Thursday evenings and swap out your payment method for a debit card and she’ll put your name in a drawing.

Already using debit or ACH? Thanks! Stop by and show Caitlin and we’ll get your name in there as well!

 

Featured Athlete – Kate Spry

=> Read Kate’s awesome story here <=

 

Coach’s Corner – Muscle Up Progressions

Check out coach Kyle’s jumping muscle progression to lock in your first muscle up sooner than later. Full video here:

From coach Matt. “A Short Memory”

“A short memory.” I first heard this phrase to describe a good baseball player.  Sit on this for a moment – the best batting average in all of baseball history is held by Ty Cobb at .366. To translate that stat, 64 out of 100 attempts were unfavorable.

How’s your fitness memory?

Chances are, you’re just coming off Thanksgiving holiday. If your’s was anything like mine you overindulged and over-imbibed a bit with family. You’re probably struggling with feelings of un-doing all the indulgences in the gym. Or maybe you’re feeling a bit of guilt over all the pie.

You have a much higher batting average.

Here’s the thing – you’ve already won the holiday battle. You’ve been building habits and anchor points around health, wellness, and momentum. You’ve already put in the hard work over the last several months. You have all these great habits and people in your life to push you toward your goals. And here’s the awesome thing – you’re probably batting .800. 8/10 decisions are a win. 

So, don’t beat yourself up; keep up the hard work. And – most importantly – have a short memory. After all, momentum is more powerful than gravity.