Seven Ways to Help Newcomers Feel Welcome


Happy New Year, KCI. This time of year you might start seeing some new faces in the gym and we are excited to show them what KCI CrossFit is all about. Here are a couple ways you can make someone feel welcomed!

1. Say hello. It can be scary going to a new place, period. Now imagine walking into a new place and the music is blaring, barbells are dropping and funny looking movements are being done. Intimidating, to say the least! So when you see a new face at the gym, say hello, introduce yourself , and simply ask “Tell me about yourself.”

2. Offer help. Bathrooms, bands, barbells, PVC pipes, ab mats, you name it.  New people are overloaded with new things. So lend a hand and show them where everything is

3. Don’t coach. Don’t feel like you need to coach a newcomer. You don’t know their background, if they have any injuries, or how long they’ve been doing CrossFit. Offer encouragement and discussion, but allow your coach to coach them.

4. Partner up. Put yourself in their shoes. Having a workout or lifting buddy is way less intimidating as a beginner, so consider partnering with the newcomer. Maybe you can show them what really good technique looks like. And hey, it’s ok if you your workout isn’t drop-down intense today. Have some fun!

5. High fives abound. Fist bumps, high-fives, whatever. Make a point to find that athlete and congratulate them on a great workout. There’s no better way to encourage a new athlete to return than offering some praise and encouragement. 

6. Encourage them to return. Walking through the door was probably really hard for them. Help make their decision to return easier by encouraging them to come back. “Will I see you again tomorrow?” is a great way to start and will show them that KCI CrossFit isn’t like any other gym they’ve ever been to. 

7. Remember your first time. Regardless of how long you’ve been part of this community, everyone had their first day. Reflect on your first day/week/month and share some insight with them.

USAW L1 Certification @ KCI CrossFit


January 5th & 6th @ KCI CrossFit

The scope and sequence of this course includes the teaching progressions of the Snatch, Clean & Jerk, and all associated movements. Participants will gain knowledge and experience of programming of training for both competitive weightlifters and for athletes using the weightlifting movements for strength and power development. The course includes theoretical classroom, and practical application over 2 days.

Registration cost $499

Sign Up HERE! 

For more information email Nick@kcicrossfit.com

Thanksgiving Day WOD – 9:15am


WOD:  Alternating on the minute for 15 minutes (5 sets each)

Minute 1:  3 Front squats

Minute 2:  6 Back squats

Minute 3:  Rest

60% of 1RM Front squat for both lifts.

WOD:  AMRAP 8

-Ab mat sit ups

On the minute (starting at 0:00) 25 Double Unders.  Sub 40 Singles.

Monday, November 19th WOD


Technique WOD:  EMOM 6
-3-Position Clean
(high hang, mid-thigh, from the floor)
Goal is excellent mechanics. Do not exceed a load in which you can maintain excellent mechanics.

WOD:  For load

Hang Squat Clean

1-1-1-1-1-1-1-1-1-1

Tuesday, October 30th WOD


WOD:  AMRAP 5

-10 Double unders, 1 Ring muscle up

-20 Double unders, 2 Ring muscle ups

-30 Double unders, 3 Ring muscle ups

Increase by 10 and 1 each round.  Int and beg athletes can scale with a pull and a push.

Rest 5 minutes.

WOD:  AMRAP 5

-Row 10 meters, 1 Box jump 30/24”

-Row 20 meters, 2 Box jumps

-Row 30 meters, 3 Box jumps

Increase by 10 and 1 each round.  Int and beg athletes can scale the height of the box.

Rest 5 minutes.

WOD:  For time

-10 Man makers 50/35-lbs (per arm)

Int and beg athletes can scale the weight.  

Man maker =

Plank – Push up – Row – Row – Jump to standing – Thruster

Monday, October 29th: Night of the Living Deadlift WOD


WOD:  For absolute and relative load

-Deadlift 3RM

Athletes will 12 minutes to perform three consecutive Deadlifts starting with and returning the barbell to the floor.  Athletes may make multiple attempts (workout begins with the bar empty). No straps. Traditional or sumo deadlift.