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!

4.21.15.

Good Morning,

If you need a little extra inspiration to get into the box each week or you love to learn about all things health and fitness, be sure to follow us on Twitter.

We’re constantly posting great content from around the web for you to enjoy, and a few gems from right here in Kansas City.

As always, if you have any questions don’t hesitate to hit reply to this email. Have an excellent week, we hope to see you at The Hill soon.

Cheers,
The Hill Coaches

Calendar of Events

Accelerated Fat Loss is starting back up on May 4thOur first round was such a blast, thank you to everyone who helped make it a huge success. We’ll be back at it on May 4th with a free trial class Questions about the next cycle? Emailsabrenamerrill@gmail.comIt’s not too late to sign up for specialty classes…For more info and to sign up, follow this link 

Fundamentals classes are now offered in the morning!… We are now offering free trial and fundamentals classes at 7 AM on Tuesdays and Thursdays (& Saturdays at 10 AM.) If you or a friend have been waiting for morning slots to open up at The Hill, now’s your chance! Sign up before classes fill up. 

The Hill Radio with April’s Featured Athletes: Danya & Kali Foster

From gymnastics to CrossFit… from college to professional life… from stranger to your new favorite WOD partner… Danya & Kali Foster are on the move and ready to share.

Coach Kyle sits down with them to learn a little more about these fabulous young ladies who we are proud to showcase as April’s Featured Athletes.

Coaches’ Corner

Would you drive to work with a flat tire? 

That’d be a bad idea, right? Coach Kyle explains why this same idea applies to how we move during workouts as well. Don’t sacrifice proper technique in order to complete the task at hand. Exercising for a long time is more important than exercising right now.

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

4.14.15.

Good Morning,Summertime is inching closer everyday. Make sure you’re putting in the hard work now so that you can enjoy the summer sun later.

The best part of working hard at The Hill is being surrounded by such great friends to love and support you.

We hope to see you at The Hill soon.

Cheers,
The Hill Coaches

Calendar of Events

Accelerated Fat Loss is wrapping up this week…And will start back up in 2 weeks. Thank you to everyone who helped make it a huge success. Questions about the next cycle? Emailsabrenamerrill@gmail.comIt’s not too late to sign up for specialty classes…For more info and to sign up, follow this link 

Fundamentals classes are now offered in the morning!… We are now offering free trial and fundamentals classes at 7 AM on Tuesdays and Thursdays (& Saturdays at 10 AM.) If you or a friend have been waiting for morning slots to open up at The Hill, now’s your chance! Sign up before classes fill up. 

Featured Athletes: Danya & Kali Foster

Danya & Kali Foster are shining examples of awesome CrossFitters. They are welcoming & kind, adventurous & hard-working and always quick to make new friends. Have fun getting to know Danya & Kali a little more as they play… The Identical Twin Game!

The Hill Radio with Aimee Anaya Everett of Catalyst Athletics

Coach Vanessa Geer, our Iron Hill women’s only weightlifting coach, is excited to introduce you to Aimee Anaya Everett of Catalyst Athletics. This weekend Aimee won Master’s Nationals Weightlifting, setting 5 American records in the process!

She is also a very successful coach and encourages and inspires athletes around the world everyday through her efforts at Catalyst Athletics. I highly recommend you check out her article “10 things new women weightlifters should know.”

Check out more of her writing here. And be sure to follow her on Twitter for inspiration and laughs@aimees2cents, and Instagram @catalystathletics &@aimees2cents.

Coaches’ Corner

Warm up naked… well, almost naked at least

Before you throw on your Oly shoes, knee sleeves, wrists wraps, etc, do a fair amount of warming up to get your body moving in its natural environment. Then throw on all of your accessories when it comes time for more specific endeavors. Use these accessories as tools, not crutches, and try to improve your mobility and strength over time.

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

4.7.15.

Good Morning,

It’s testing week here at The Hill. Each of our WODs will give you important insight into where you are right now. And help to focus and prepare you for our next cycle of training.

We encourage you to do your best to make it in this week as often as possible. And to treat yourself well outside of the gym so that you can do your absolute best in the gym.

As always, if you have any questions regarding testing, please let us know by replying to this email. Your success is our number one priority.

Cheers,
The Hill Coaches

Calendar of Events

Specialty Classes start back up this week… Sign up for specialty classes now by following this link. If you have any questions, hit reply to this email and we will get back to you ASAP.Measurement, tracking and nutrition – Schedule a one-on-one session with Coach Sabrena now to get started
The Hill Strength Club – Monday & Wednesday 6:30am w/Coach Josh Snyder
Iron Hill – Ladies only. Tuesday & Thursday 6:00am W/Coach Vanessa Geer
The Hill Barbell Club – Olympic-Style Weightlifting. Thursday 7:00am w/Coach Matt Scanlon
The Hill Competitors – All levels are welcome. Tuesday 6:45pm & Saturday 11:00am
Mobility Class – Last Saturday of every month at 11am w/Coach Josh Snyder
The Hill CC (Cycling Club/Cross Country)* – Will take off from the gym Saturday 10:00am.

*Please visit the Facebook page for more info as this is a member-led and member-organized club.

For more information on The Hill Yoga w/Coach Jaime, Endurance and Nutrition, check out their Facebook pages.

Follow this link to sign up for any of the above classes.
Fundamentals classes are now offered in the morning!… We are now offering free trial and fundamentals classes at 7 AM on Tuesdays and Thursdays (& Saturdays at 10 AM.) If you or a friend have been waiting for morning slots to open up at The Hill, now’s your chance! Sign up before classes fill up. 

Featured Athletes: Danya & Kali Foster

Danya & Kali Foster are shining examples of awesome CrossFitters. They are welcoming & kind, adventurous & hard-working and always quick to make new friends. Have fun getting to know Danya & Kali a little more as they play… The Identical Twin Game!

The Hill Radio with Cole Storer: On doing gymnastics in preschool, sleeping in the linen closet and ugly muscle ups

Cole is a lifelong gymnast and a gymnastics coach. We have a lot to learn from his transition into CrossFit and his insights into what it takes to make it to a very high level in the sport of gymnastics. If bodyweight movements aren’t your strong suit or a barbell is a rather foreign implement for you, this episode is for you.

Be sure to check out Fit 9 to 5 Radio for conversations with chiropractors, physical therapists, entrepreneurs and so much more…

Coaches’ Corner

Rowing is boring… and that’s okay.

Coach Kyle explains why a boring, even, controlled rowing stroke is going to serve you much better on the erg than going crazy (AKA “a monkey humping a football.”)

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

3.31.15.

Good Morning,

The winning team of the Hill Games will be announced soon, don’t worry. For now, go check out our awesome community page to see tons of great pics from the Games. And continue reading to learn about all the awesome things we have planned for you this week at The Hill.

Cheers,
The Hill Coaches

Calendar of Events

This week… “Fit it Forward” at the Hill: Bring a friend to a CrossFit class any day this week for free as we ramp up the fun and put in some hard work. This opportunity doesn’t come around often. Get your friends in the door and let the WOD do its magic.

This week… Specialty Class Open House: Come check out any specialty class for free. If you have any questions, hit reply and we’ll help you out.The Hill Strength Club – Monday & Wednesday 6:30am-7:45am
Iron Hill – Ladies only. Tuesday 6:00am
The Hill Barbell Club – Olympic-Style Weightlifting. Thursday 7:00am
The Hill Competitors – All levels are welcome. Tuesday 6:45pm & Saturday 11:00am
The Hill CC (Cycling Club/Cross Country)* – Will take off from the gym Saturday 11:00am.

*Please visit the Facebook page for more info as this is a member-led and member-organized club.

Please note this is just the Open House Schedule. Full schedule and sign-up information will follow next week.
Saturday 4/4… 12 PM… Paleo Lunch’n’Learn…Evolve Paleo Chef will be at The Hill to serve you a delicious, healthy lunch and discuss the ins and outs of healthy, sustainable eating. It’s only $10 for a full lunch and discussion. Sign up here, now!

Fundamentals classes are now offered in the morning!… We are now offering free trial and fundamentals classes at 7 AM on Tuesdays and Thursdays (& Saturdays at 10 AM.) If you or a friend have been waiting for morning slots to open up at The Hill, now’s your chance! Sign up before classes fill up. 

The Hill Radio Coaches’ Corner: Matt Scanlon and Kyle J Smith on WODing ’til your deathbed, infinite spiderwebs and what to do when CrossFit sucks

Do you find yourself gungho about CrossFit one week and completely burnt out two weeks later? Are you dealing with nagging injuries that continue to slow down your progress? Matt and Kyle are here to help with practical ways you can stick with CrossFit for the long haul.

Coaches’ Corner

Wanna get a strict pull up? Do better ring rows…Coach Josh demonstrates why core strength and control is important in our basic upper body pulling movements: the ring row and pull up.

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

3.24.15.

Good Morning,

Welcome to the final week of the Hill Games! All this week at our Facebook group we will be running 24 hour challenges to snag your team a few extra points. Be sure to keep your eye on the group so you don’t miss out.

Thank you to each and every one of you for making the Hill Games so much fun. While the experience is still fresh, take a few moments to consider what you’ve learned by participating in the CrossFit Games Open. How can you apply these lessons to your regular training to make the most of every workout?

As always, if you have any questions, hit reply to this email and we will get back to you ASAP.

Cheers,
The Hill Coaches

Calendar of Events

Friday 3/27… 5 PM… The Close of the Open Party… After the final heat of 15.5 on Friday we will hang out until 9 PM to enjoy tacos from Rico’s and adult beverages. Please join us for an evening of celebration and jubilation!

The week of 3/30-4/3… Specialty Class Open House: All of our upcoming specialty classes will be announced and you will be able to try out as many as you like, for free. More details coming your way soon.

The week of 3/30-4/5… Bring a Friend to the Hill Week: Bring a friend to class any day of the week for free as we ramp up the fun and put in some hard work. This opportunity doesn’t come around often. Warn your friends of the fun to come, ASAP.

Saturday 4/4… 12 PM… Paleo Lunch’n’Learn…Evolve Paleo Chef will be at The Hill to serve you a delicious, healthy lunch and discuss the ins and outs of healthy, sustainable eating. It’s only $10 for a full lunch and discussion. Sign up here, now!

Fundamentals classes are now offered in the morning!… We are now offering free trial and fundamentals classes at 7 AM on Tuesdays and Thursdays (& Saturdays at 10 AM.) If you or a friend have been waiting for morning slots to open up at The Hill, now’s your chance! Sign up before classes fill up. 

The Hill Radio with Maggie Scanlon: On being walnut-proof, triathlons and always having a strong finish

Today Maggie Scanlon sits down with Coach Kyle to discuss the sport of triathlon and how CrossFit and strength training is essential to her exceeding in endurance sports. I highly recommend you check this episode out if you are gearing up for any races this summer.

Coaches’ Corner

After a workout, a proper cool down ensures that you’re better prepared to attack your next workout at full force. Coach Kyle explains what’s important to include in your cool down so that you can leave the box rejuvenated, reset and really happy.

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