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
“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!
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!!
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.
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!
We now offer 9AM classes on Monday, Wednesday & Friday. Come check one out and have a blast with Bri or Mindy!
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
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!
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]
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.
“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.
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]
Sunday, May 22nd – 10:00am You won’t want to miss this fun park workout!
Saturday, May 28th – 10:00am 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
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
Brother-in-law back squatter.
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!
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?…
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.
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.
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.
“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?
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]
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…
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
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.”
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]
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
“Weighing in at 334lbs—I caught myself in the mirror and realized that at some point things had gone off the rails.”