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.

The Hill: November Newsletter


The Hill: November Newsletter

 

Good Morning,

You’re all invited to our 3-year anniversary party, Open House and Hill Games 2.0 wrap up. And the best news… they’re all at the same time! Saturday, November 14th from 4-7 PM. Bring family and friends, there are gonna be a ton of fun activities for all. RSVP here. We can’t wait to see you there!

Cheers,
The Hill Coaches

The Hill Games 2.0 have been a blast!

Thank you to everyone who has participated in The Hill Games 2.0. It has been inspiring to see all of the teams come together to cheer each other on and so many terrific performances have come out of the WODs.

Here are all of our awesome teams.

The Hill Radio: Stay Focused, On Yourself

Coach Matt has been offering goal setting sessions for a few weeks now. On today’s episode of The Hill Radio we check in with him and learn how we can all take small steps towards being a better us.

November Featured Athlete: Adam Orr

On Saturday, November 7th, our very own Adam Orr will be racing in his first ever Ironman in Florida. He has been training incredibly hard for this race and we could not be more proud! To celebrate our friend we will be doing a WOD-ified version of a triathlon on Saturday, November 7th in our 9 AM class. We’ll see you there and Adam, have fun!

Coaches’ Corner: The basics of the kettlebell swing

The kettlebell swing is a powerful tool in CrossFit for strength, endurance and general athleticism. While it looks simple enough, hone in your technique to get more out of doing less.

That’s all for now. Have a wonderful Tuesday and we’ll see you at The Hill soon!

 

October Member Newsletter


Good Morning,

There is never a dull moment here at The Hill. Continue reading to learn about all of the exciting events on the horizon and be sure to stop by soon to WOD with us, all of your hard work is really starting to pay off.

Cheers,
The Hill Coaches

 The Hill Games 2.0 starts October 10th

It’s time for our next friendly, neighborhood competition and you’re invited to participate!

You can sign up here. The competition runs from October 12th – November 14th and includes points for attendance, WOD performance and spirit of the games.

The Hill Games 2.0 will culminate in a throwdown on Saturday, November 14th, at 4 PM, wrapping up in our…

3-year Anniversary Party & so much more

Saturday, November 14th 

  • Open House, 3-7 PM
  • Hill Games 2.0 Team Series Wrap Up 4-5 PM
  • Anniversary party til 7 PM

RSVP here and join us for a terrific afternoon of friends and celebrations!

Goal-setting Sessions

Coach Matt is now offering free 15-minute goal-setting sessions. You can sign up here today to start reaching your health and fitness goals with renewed vigor and focus.

Learn more about these goal-setting sessions by listening to this episode of The Hill Radio.

The Hill Radio: I Heart Olympic Weightlifting

Coaches Matt and Kyle go fanboy on the snatch and clean and jerk to share how you can use the lifts to make everything in your life better.

Coaches’ Corner: Hook Grip Everything

The hook grip is integral for optimum performance in the snatch and clean and jerk. With regular practice and dedication the hook grip can also be useful in many CrossFit WODs. Learn how in this video.

That’s all for now. Have a wonderful Tuesday and we’ll see you at The Hill soon!

The Hill Games 2.0


The Hill Games 2.0!

Back by popular demand, we’re introducing The Hill Games 2.0 team competition series leading up to our anniversary on Nov. 14th, 2015!

The format will be the same. You’ll earn points for your team based on several criteria:

  • Attendance
  • WOD Performance
  • Spirit of the Games (team spirit)
  • Weekly bonus points

What’s new?

  • Due to the HUGE demand for another team series, we’ll be adding 2 more teams for a total of 6 teams.
  • The Hill Games 2.0 will culminate in a Happy Hour Open House and throw down to celebrate our 3 year anniversary in the space on Jefferson on Nov. 14th starting at 4:00pm (details to follow).

Scoring:

  • There are 4 attendance points per week per athlete up for grabs
  • There are 4 bonus points per athlete for workouts logged on all 4 attendance days.
  • There will be “tests” announced every week for which your team can earn points for the top 3 male & female scaled & Rx spots. These tests will be during class but can also be completed in 10 minutes outside of class times (before, after, or at Saturday’s Open Gym 10a-noon)
  • Spirit of the Games will be awarded to a team demonstrating exceptional support & positivity.
  • Bonus point will be announced and awarded weekly.

Rx or Scaled?

  • We will use the same benchmarks as indicated in Friday Night Lights as a gauge to whether or not you should choose Rx or Scaled.
  • Please read the links at the bottom of the post above to determine where you’d like to compete. Yes, we can scale individual movements that do not fall within the Scaled scope (single-unders, for example).

Schedule

  • We will begin with a short “draft” on October 10th at Noon.
  • Competition runs from Oct. 12th – Nov. 14th where we will have a team series of fun tests and events to celebrate the anniversary.

Questions?

  • Read this post again, then:
  • Email Matt@crossfitmemorialhill.com

Register for The Hill Games 2.0!!!

In case you’re on the fence, check out the video below:

 

September 2015’s Newsletter


Good Morning,

It is often said of CrossFit boxes that the art is in the coaching, the science is in the workouts and the magic is in the community. Every time you come into The Hill it is important to us that you get in a great workout and perhaps learn a thing or two. But it is even more important that you make new friends and have a great time because that’s truly what keeps you coming back for more.

In this episode of The Hill Radio we discussed in-depth how to make strong friendships at The Hill. Here are a few things you can do in every class to make your time, and everyone else’s time, better:

  • Meet a new friend or learn one new thing about an old friend
  • Share equipment or space with a new friend
  • Ask the coach an in-depth question about that day’s WOD (they love being quizzed or can point you in the right direction)
  • Cheer for others the way you like to be cheered
  • High five every athlete in the class after the WOD

Of course these things are not mandatory, but they are sure to make you a better athlete and a better friend.

Cheers,
The Hill Coaches

VIPs

  • Iron Hill Open House. Thursday 9/3 @6 AM. If you’re a lady interested in checking out this amazing strength program, come on in!
  • Nutrition, Measurement & Tracking w/Coach Sabrena. Learn how to eat to perform, feel good and look better naked. Sign up now. 
  • Goal Setting w/Coach Matt. Upon completion of the new offices in the NW corner of the gym this will be up and running. More info coming soon.

Congratulations to our Friday Night Lights Competitors

Congratulations to everyone who competed at FridayNight Lights. We had a blast and are so proud of you. Check out our Facebook album for a ton of great pictures.

The Hill Radio

This month’s Featured Athlete is the wonderful Garrett Gilbert. You are all invited to attend his special WOD this Saturday, September 5th at 9 AM. This WOD will feature his strengths and weaknesses and is sure to be a great time.

Learn more about Garrett in this episode of The Hill Radio and be sure to check out these other great topics too:

Coaches’ Corner: How to perform a Box Squat

Coach Josh fills us in on how to make your box squat as effective as possible. Remember: Move better, Move safer, Move faster.

That’s all for now. Have a wonderful Tuesday and we’ll see you at The Hill soon!

Your Summer at The Hill


 

Good Morning,Our family is growing quickly at The Hill and we could not be more excited!

Welcome, to all of our new athletes. We are very, very happy to have you. If you ever have any questions do not hesitate to ask a coach: they will be sure to help you right away or point you in the right direction.

OG athletes, get ready to make some new friends! At your next class be sure to find a new face and introduce yourself. Warning: many of our new friends are pretty good at this whole CrossFit thing, so don’t be surprised if you have to up your game to keep up!

Our family is not only becoming bigger, it’s also becoming stronger. Thank you to everyone for making CrossFit Memorial Hill your home. We hope that we bring as much joy into your life as you bring into ours.

Cheers,
The Hill Coaches

Save the Date

This week: Bring a Friend… You are welcome to bring a friend to any workout this week for free. Please come early to get them ready to rock & roll.

Happy Hour: Friday, July 24th. 6-8 PM @TeocaliWe hope you can join us for an evening of friends and fellowship. You won’t won’t to miss it!

Specialty Classes

For the full details on all of these amazing offerings, please follow this link.

Barbell I & II… How to succeed in the Olympic lifts without really trying (Tip: try harder.)

Movement & Mobility… Workout the kinks & move better, now.

Iron Hill… Ladies getting stronger while having a great time.

Nutrition, Measurement & Tracking… Coach Sabrena makes eating healthy easy and fun!

Open Gym… Put in the work you need, when you need it.

Full details/costs here. Please hit reply with any questions.

The Hill Radio: Your summer of WODs at CrossFit Memorial Hill

Coaches Josh and Matt take an in depth look at the next 6+ weeks of programming at CrossFit Memorial Hill. You will learn the why behind the what, the most effective approach to the next few weeks and how to make the most of every WOD.

Coaches’ Corner: Summer of WODs ’15

In this comprehensive video series, Coaches Matt and Josh let you know, everything you need to know, about the workouts headed your way this summer.

That’s all for now. Have a wonderful Tuesday and we’ll see you at The Hill soon!

6.2.15.


Good Morning,Our favorite thing about CrossFit is that there’s always somewhere to go. You’ll never adapt. You’ll never stop seeing results. You’ll never get bored.

You see, we’ve taken the focus off the mirror and the scale and put it on skill development.BUT, all those things are hard and intimidating! For that reason, Head Coach Josh has developed aFundamentals II program. Practice makes perfect. Perfect practice makes perfect…er. Here’s your chance to work on all those skills.

When: Starting June 8th… Mondays 6:45pm in the Fundamentals area of the gym.
What: High skill movement development & progression
Who: Anyone who has graduated Fundamentals and is a member of The Hill.

This class is included with any unlimited group class membership. Sign up on Wodify, as per usual. Enjoy!

Cheers,
The Hill Coaches

Save the Date

Friday, June 5th, 630 PM: WOD & Wine (Women Only) Bring a friend to enjoy a fun workout and tasty drinks, all in support of the Rose Brooks Center. Sign up here!

The Hill Radio: No pain, no gain?

Coaches Josh, Matt & Kyle discuss what sort of pain is good for you, and differentiate tweaks from injuries. If you’re feeling banged up, listen now.

Coaches’ Corner

Super member and dermatologist Emily Horner gives you the 411 on skin care and sunscreen. Heed her advice to avoid the dire consequences of not taking care of the largest organ of your body (your skin.)

That’s all for now. Have a wonderful Tuesday and we’ll see you at The Hill soon!

Newsletter 5.18.15.


Good Morning,Just in case you missed it… we have a private Facebook group for all of the members of CrossFit Memorial Hill. If you haven’t been added to the group yet, please reply to this email ASAP and we will rectify the situation immediately.

Thank you. And have a really great week. Be sure to enjoy the sunshine if you get the opportunity.

Cheers,
The Hill Coaches

Save the Dates

Saturday, May 22nd, 10 AM: Memorial Day “Murph”The year’s most fun, heartfelt workout. Join us to honor and celebrate our veterans. Don’t be intimidated by the workout, all levels are welcome.

Monday, May 24th: Closed in Observance of Memorial Day Be with your family and friends and enjoy the sunshine. We’ll see you on Tuesday.

Saturday, May 30th, 11 AM: Free Mobility Clinic with Coach Josh A hard day’s work demands a hard day’s rest and recovery. Join Coach Josh to work out the kinks and expand your mobility vocabulary.

Friday, June 5th, 630 PM: WOD & Wine (Women Only) Bring a friend to enjoy a fun workout and tasty drinks, all in support of the Rose Brooks Center. Sign up here!

The Hill Athletics

As you’re all well aware, Josh Snyder is a great coach and produces amazing results. This summer, he’s taking those skills and applying them training some sports teams.

If any of you know of any coaches or student athletes out there looking to step up their game and head into the season strong and injury-proof, please pass this along: http://www.crossfitmemorialhill.com/athletics

We’ve put together a free short summer training guidefor student athletes that we think could be really beneficial. Enjoy!

The Hill Radio: On competing in CrossFit, 2000 calorie breakfasts and the circus

Sabrena, Matt and Kyle discuss what it takes to specialize in a sport and dive deep into CrossFit and aerial silks. If you’ve been looking to take your performance goals more seriously, this episode is for you.

Coaches’ Corner

How to make double unders your friend… Double unders don’t have to be the bane of your exercise existence. All you need is patience, a plan and lots and lots of practice.

That’s all for now. Have a wonderful Tuesday and we’ll see you at The Hill soon!

This Week at The Hill 5.5.15.


Good Morning,

If you wish to peek behind the curtains to learn more about the how and the why behind what’s going on at The Hill, listen to the recent podcast episode: T.G.I.F. 5.1.15. 

In our first ever Thank God It’s Fitness episode, coaches Matt, Josh and Kyle take a look back at the past week, and peer into the crystal (medicine) ball to see what’s to come at The Hill.

You’ll learn more about your daily workouts, your coaches and many of the exciting activities on the horizon at your box.

Tune in and shape up. And as always, please reply to this email with any questions.

Cheers,
The Hill Coaches

Save the Dates

Saturday, May 22nd, 10 AM: Memorial Day “Murph”The year’s most fun, heartfelt workout. Join us to honor and celebrate our veterans. Don’t be intimidated by the workout, all levels are welcome.

Monday, May 24th: Closed in Observance of Memorial Day Be with your family and friends and enjoy the sunshine. We’ll see you on Tuesday.

Saturday, May 30th, 11 AM: Free Mobility Clinic with Coach Josh A hard day’s work demands a hard day’s rest and recovery. Join Coach Josh to work out the kinks and expand your mobility vocabulary.

Friday, June 5th: WOD & Wine (Women Only) More details to follow.

The Hill Radio with Christina Crumpecker, MD

Christi is a family medicine doctor with a heart of gold. As you get to know Christi through this episode, take note of why and how she takes care of herself so that she can take care of others.

In order for her to make her patients her number one priority, she makes her personal health and wellness a top priority. The knowledge and wisdom shared in this episode is imperative if you are a busy professional or a selfless giver (or a combination of the two.) We at The Hill are proud to introduce Christi as May’s Featured Athlete. 

Coaches’ Corner

A better push up, a better life… Coach Kyle explains how doing a proper push up will slowly but surely make everything in your life better.

That’s all for now. Have a wonderful Tuesday and we’ll see you at The Hill soon!

4.28.15.


Good Morning,

This week’s newsletter is all about our bootcamp: Accelerated Fat Loss. Please forward this email to any friends who you think may be interested. And visit our website to try out the class for free on Monday, May 4th at 6 pm.

Here is a message from your fearless leader, Coach Sabrena Merrill:

It was such an honor to be a part of the camaraderie and body-composition transformations that took place in the first installment of Accelerated Fat Loss. I can’t wait for the next session so that I can help a new group of participants practice healthy nutrition and exercise behaviors to reach their goals! 

We are ready to see the next round of AFL athletes transform the way they think about exercise and nutrition, are you?

Cheers,
The Hill Coaches

Sign up for a free trial class of Accelerated Fat Loss on Monday, May 4th at 6 PM

Accelerated Fat Loss

Here’s what folks have to say about Accelerated Fat Loss… 

“I love the variety of the workouts and now have a better understanding of nutrition and what is needed in my diet. AFL was a much needed change of pace for me. I’ve never enjoyed 30 minutes of cardio this much!” Meredith Host

“After finishing the AFL program I feel like I have taken control of my overall health!   I was able to drop a dress size over the eight-week program and Sabrena was willing to go above and beyond to help me deal with old sports-related knee injuries…  Proper form was always of upmost importance… It’s a great class full of great people I can now call friends!” Jessica Lamb

The Hill Radio with Coach Sabrena Merrill on Accelerated Fat Loss

Matt Scanlon and Sabrena Merrill take an in-depth look at the first round of Accelerated Fat Loss and look forward to all the great things to come in the second round.

You’ll learn what makes a cardio workout fun and effective, how to make nutritional upgrades that actually stick and the secret to weight loss that anyone can master.

Coaches’ Corner

How to work towards mobility that really matters

Coach Sabrena explains how to build towards effective, impressive mobility in a stepwise progression.

Questions about the next cycle? Email sabrenamerrill@gmail.com

That’s all for now. Have a wonderful Tuesday and we’ll see you at The Hill soon!