Blog
How to stay on track through the holidays
The time between Thanksgiving and New Years…. Is it a “black hole” for your health and wellness? Or could it be a great opportunity to make significant changes? Does this conversation sound familiar? “I’m not going to be able to workout – I’m travelling too much. I have so many parties, there is no way ...
Travel and At-Home Workouts – Holidays 2021
Cheers to a Happy Holiday Season 2021! Here are 5 go-to workouts while you are travelling or too busy to make it to the gym! WOD #1 AMRAP 21 -800m Run -60 Air Squats -40 Hollow Rocks WOD #2 20 rounds for time: 5 push ups 7 sit ups 10 squats WOD #3 Every ...
Culture Month – Week 4 – Nutrition
What are our shared beliefs about nutrition? And how do we act based on those beliefs? Core Principle #1: Our goal is to fuel our body. We ask our bodies to perform many tasks throughout the day, and our nutrition plan is meant to fuel those activities so that we can do them well. ...
Culture Month – Week 3 – Movement
Week 3 brings our focus to the importance of Movement to the CrossFit Culture. What’s important and why? Keep reading! _____________________________________________________________________________ Mechanics, Consistency, Intensity What do these three things mean in relation to your CrossFit workouts? The quick answer is that it’s the acronym to remember for nonstop progress in the gym. MCI teaches you ...
Culture Month – Week 2 – Mindest
Growing and developing a positive, antifragile, and growth mindset is an important aspect of the CrossFit Culture. At KCI, we share a similar mindset when it comes to some key aspects of health and wellness. We define fitness as our ability to increase work capacity over broad time and modal domains. If you break ...
Culture Month – Week 1 – Community
What does Community mean to you? Or more importantly, WHY is being part of a community important? It’s critical to our survival, number one. If you break down human social structure, community is a common thread. But that isn’t really motivating is it? Being part of a community will produce results. -Your teams ...
4 Tips To Help You Get Started
Most of us have no problem once we’re at the gym, on the trail, or biting into a salad. An object in motion tends to stay in motion. But getting to that point. Doing the “healthy thing” or the “hard thing” that we know will benefit us. That can be a bit trickier. There is ...
Swim Rescue Lessons!
Parents, would you like your child to learn self-rescue and swimming skills? You now have access to the best certified ISR (Infant Swimming Resource) instructor in the area, Jen Tyson! Jen helps children 6 months old to 6+ years of age learn how to swim and self-rescue during private lessons! Details of the lessons are ...
2020 – What’s your perspective?
You can look at 2020 in two ways: 2020 is happening TO you. 2020 is happening FOR you. If you feel like 2020 just keeps happening TO you, this article is for you. We have 3 months left in 2020, and it’s time to ask yourself, “How can I use these last 3 months ...
Wellness Challenge | Sign Up Today!
Our 5 Week Wellness Challenge is fast approaching! Could you use a reset with some of your healthy habits? Do you feel like some accountability would set you straight? Are you a little sick and tired of being sick and tired? This challenge is for you! You’ll be ...