"Since starting CrossFit I have seen physical changes in my body & my energy levels are way up. Plus, I have lost 50 lbs!"
Favorite WOD: Anything with a barbell
Least Favorite WOD: Anything with Burpees & running. Mobility/Accessory Work
Tell us about your sports & fitness background: Wrestled in high school
Sophomore & Junior Year.
How did you first get exposed to CrossFit? Take us back to your first WOD…
what was it, and how did it feel? I was first exposed to CrossFit through CrossFit
Wheelhouse & i don’t remember my first WOD i just remember not being able to talk
for about 20 minutes after the workout.
What sort of changes have you seen in your body, health and fitness since
starting CF (before/after)? Since starting CrossFit I have seen physical changes in my body & my
energy levels are way up. Plus, I have lost 50 lbs!
What sort of changes in your life have you experienced out of taking on
something like CrossFit that were totally unexpected? I have a physically
demanding work environment & learning to lift properly has also helped me
with work since I’m always lifting objects over 50 lbs. I have also developed
better eating habits since joining CrossFit.
Please share with us any favorite CrossFit / CFKSQ moments: Friday Night
Lights was something crazy & the energy was amazing; also, Barbell Brawl!
Any advice for people just getting started? There is nothing wrong with scaling–everyone
does it. Just put in the work and the results will come, as long as you’re consistent.
What are your hobbies, interests and/or talents outside of CrossFit? I enjoy
hikes with my dog & my girlfriend. Hanging out with friends/family & the occasional
beer here & there.
- OSO Barbell Collars: https://www.
- Knee Sleeves:
- Rehband Knee Sleeves: Rehband Knee Sleeves
- Knee Sleeves: https://www.
- Jump Rope:
- Beginners- RX Rope: https://www.
- Intermediate- Froning Rope: https://www.
- Advanced- RPM Session 4 Speed Rope: RPM Speed Rope
- Beginners- RX Rope: https://www.
- Wrist Wraps: https://www.
- Grips: Victory Tactical Fingerless Grips https://victorygrips.us20.list-manage.com/track/click?u=ff03e3a2bebf560992804995f&id=be6d03fbb0&e=8be0e87c99 << Get 10% off with this CFKSQ specific link! (
size accurately, don’t guess or settle!)
Crossfit Sneakers: SO MANY options, but the idea here, it the importance of a CrossFit shoe versus a running shoe. Some of our favorite styles: Nike Metcons, Reebok Nanos, NoBulls, Inov8, and Strike Mvmt. CrossFit shoes absolutely changes the ‘feel’ of all of our movements!
Ascent Protein: See front desk to place your order!
- Thera Gun: So many options! Many deals right now at Hypervolt: So many options! Many deals right now at Hypervolt:https://hyperice.
com/products/?product-type= hypervolt *but you can also check out Costco, Rogue and Amazon for options.
- Hyperice roller: Vibrating Roller
- Gym Bag: King Kong: https://kingkongapparel.com/
collections/duffels/products/ plus45duffel?variant= 31774360567919
- Silicone Ring: (ie: Groove) https://www.
- AbMat Butt Saver: https://www.
- Junk Bands: https://www.junkbrands.com/
- Goodr (no slip) Sunglasses: Goodr no slip sunglasses
We’d like to welcome Dana to CFKSQ! As the newest addition to the Nutrition team, she’ll be able to take your health and wellness game to the next level!
You can find her working out at all times of the day and you’ll have an opportunity to get to know her even more through our annual Nutrition Challenge starting in January!
Here’s what she had to say about her journey into coaching:
“Growing up, I wasn’t really into sports. In high school I became a cheerleader, but that was about the extent of my athletic ability. Fast forward to my late twenties when I was peer-pressured into trying CrossFit. I fell in LOVE! The same year I joined the gym, I took the L1 to become a coach! After a year or so into coaching I became really interested in perfecting and teaching the Olympic Lifts, as well as learning all about nutrition and what a huge role that plays in our athletic (and daily) performance. I chose to get certified in both; weightlifting (USAW2) and nutrition (PN L1). And here we are! I’m stoked to become a part of the CFKSQ fam. Everyone has been so welcoming! My favorite thing about coaching is celebrating the wins, both big and small! We can’t expect to show up for others if we can’t first show up for ourselves.”
Amy’s CrossFit Journey
Amy’s Coaching Focus
Aaron’s CrossFit Journey
Aaron’s Coaching Focus
2020 has been quite the year, so we wanted to start 2021 by cleaning things up a bit.
Our nutrition challenge will last 5 weeks and our aim is to bring consciousness to things that we may have on autopilot!
Check out all the info below, sign up online at http://cfksqchallenge2021.wodifyrise.com or in person at the gym. Registration is only $24 and our top 3 winners will receive gift cards! Start the year on the right foot and develop some healthy habits with us!
If you’re ready for results it’s time to ditch the health club…
There was a time when we got all the exercise we require from our daily activities. But as hunting and gathering lead to farming and eventually the industrialized world we live in today the need for human “labor” has been nearly eradicated. Now that we work desk jobs, eat our meals from the hot bar at Whole Foods, and enjoy a generally sedentary lifestyle we are required to reintroduce this missing physical activity. For some reason, the question of how to add physical activity, or work, back into our lives is one that has proven to be puzzling, controversial, and difficult terrain to navigate.
In response to the demands of the market the fitness industry has grown tremendously, particularly in North America where an estimated $28 billion was spent in 2015. Much of this industry is dominated by health clubs and large gym franchises that offer a sampling of strength equipment, cardio machines, TV’s, massage chairs and minimal staffing. Granted how many staff members do you need when your members don’t actually attend the club? In a study done by students at UC Berkeley found 67% of gym memberships are never used in the population they surveyed.
“If you are not going to the gym, you are actually the gym’s best customer.” -Stacey Vanek Smith, NPR
The savvy marketers at big box gyms know how to target their marketing towards individuals who won’t actually come to the facility. As humans we often get a rush of excitement by a new fitness undertaking. “This is it, the time I actually change, no looking back,” you say. The challenge is that the health club has made zero commitment to you. They don’t care if you show up or not. Luckily there is someone out there who does.
Boutique fitness is the alternative to the traditional health club model. Boutique gyms offer specialized classes based on the expertise of the owners, teachers, or coaches. CrossFit boxes, Barre studios, Bikram yoga, parkour facilities, spin classes are all great examples of the boutique fitness model.
These communities succeed when the all parts are working together; the owner, staff, and clientele all succeed when they each meet their goals. This synergistic effect leads to faster results and more satisfaction from all parties. As a client you have a team of coaches and fellow members who are all rooting for you, teaching you, and most importantly holding you accountable. Becoming fit doesn’t have to be a chore, a challenge, or a pain point. In fact, it can even be fun 😉
Boutique gyms have been seen rapid growth in the past decade as clients recognize that when it comes to fitness, not all gyms are created equal. Some of the most common excuses sound like:
- “I have a hard time sticking to a routine”
- “I’m just too busy to exercise”
- “I get bored with going to the gym, it always feels like work”
- “I don’t know how to lift weights/choose a routine/eat the right food”
These are great excuses, but since you’re ready to make a change it’s time to ditch the excuses and focus on RESULTS. By implementing a system that counters your excuses you’ll be left with the only option, the results that you want to achieve.
If you struggle with sticking to a routine you will benefit from the coaches, friends, and community members that you’ll meet at each class. A group of people that will ask you about your day, learn about your goals and life, and most importantly encourage you to show up consistently to your workouts.
If you claim to be too busy then you should sign up for classes ahead of time. The wide variety of classes that are available each day at time frames that are consistent with your schedule make it easy to squeeze in an hour long workout.
If boredom is your challenge then a workout that changes every day is exactly what you need. Not only that but the different coaching styles and friends you’ll make at different times of the day make each class a totally unique experience.
If information is the enemy then relax, because that’s already been taken care of for you. Your coach has put a lot of thought into a training program that will improve your fitness and will be by your side to instruct you on form, breathing, and what weights to use. Keep an eye out for group nutrition challenges to boot!
To get the results you want sometimes you need to try a new approach. If that trip to the gym feels more daunting than Frodo walking the ring to Mordor then it’s time to see what a boutique gym has in store for you!