The Box On Kalamazoo's West Side October 2015 Update

The Box On Kalamazoo's West Side
October 2015 Update

CFK Featured Athlete - Sheila Strong
 
We are so proud of all of our CFK Athletes and will be featuring our athletes on our website.  This month, we are very pleased to introduce Sheila!
 
Age: 38
Occupation: Vice President of Compliance and General Counsel for AmeriFirst Home Mortgage
Date Started CFK: August 11,  2014

In general, what is your athletic background? I was a theatre kid growing up; I was never involved in sports and never participated in a regular work-out routine until joining CrossFit
 
How did you learn about CrossFit Kalamazoo? I was traveling and heard someone talking about CrossFit. It sounded like fun so I did a search online and found out there was a community box close to where I lived.
 
How has CrossFit Kalamazoo changed your life, lifestyle, and level of fitness?
CrossFit is something fun I look forward to; I feel so much more energized and motivated than ever before.  At the age of 38, I feel as though I’m more fit now than I have been my whole life.  I could never even do a pull-up before CrossFit and now I can do several.
 
List short/long term goals you would like to accomplish through CrossFit Kalamazoo: Short-term, I would like to be able to accomplish every single CrossFit movement- double unders and muscle ups are my biggest challenge right now. Long-term, I would like to compete. 

What do you like most about CrossFit Kalamazoo? I love the atmosphere. It’s just a fun place to be. Everyone encourages each other and it feels good to know people care. 
 
What is your favorite CrossFit movement? Any static hold- hand stands, planks, bar hangs- I love it all.
 
What is your least favorite CrossFit movement? Double unders
 
What are you currently doing to try to improve your diet?  I primarily eat Paleo. I have my cheat days but I steer clear of heavily processed foods.
 
Favorite movie: When Harry Met Sally
 
Favorite and/or current book:  People probably won’t believe me, but I literally enjoy reading mortgage laws. My current reading material is the Know Before You Owe Rule. Truly riveting
 
Favorite music genre/artist: Maroon 5
 
Achievements you’d like to highlight within your life:  I have the most amazing and supportive husband in the whole world and 2 beautiful kids. They are my best achievement.
 
List a few things we don’t know about you:  .As a kid, I competed in the National Junior Olympics Program for the Smallbore Rifle Competition. I also like to write songs, poems, and stories. I have a creative side that many people don’t know about.
 
In 10 words or less, what does CrossFit mean to you?  CrossFit is a fun place that constantly challenges my limits.

WE ARE JUST ORDINARY PEOPLE DOING EXTRAORDINARY THINGS!

Festivus Games!
On October 17, 2015, a team of CFK Athletes participated in the Festivus Games that was hosted by CrossFit Flight in Holland, MI.  This competition was geared for beginners & intermediate and was the first competition for our CFK Athletes!  The games consisted of 4 WODS that included wallwalks, pullups, shoulder pressses, ring rows, rowing, burpees, overhead back lunges, situps deadlifts and back squats.  Our AWESOME team had 3 Athletes advance to the Final 5th WOD!    The following CFK Athletes represented CrossFit Kalamazoo:
 
Ciara Coleman (novice)
Annie Cultice (novice)
Sheila Strong (novice)
Alan Strong (intermediate)
Nicole Waterbury (intermediate)
Paige Hofpar (masters)
Coach Tim Fecker (intermediate)
 
Our CFK Team performed outstandingly, and represented CrossFit Kalamazoo like true champions!
 
We are looking forward to competing in more competitions and having more and more CFK Athletes participate!

CrossFit Level 1 Certification Achievement!
 
Please help us extend a "Congratulations!" cheer to Nicole Waterbury!  Nicole recently completed her CrossFit Level 1 Certification and will be providing backup coaching support.
 
Awesome job, Nicole!

On-Ramp Classes
Our On-Ramp class provides one-on-one coaching and is mandatory for those who are new to CrossFit.
 
This class is programmed to teach you the movements, techniques and lingo and is an hour in duration.  We want to ensure that you have a good foundation built before you jump into our regular WOD!  The cost of this class is $65 (up to 8 classes scheduled over a 2 week period - 5 are mandatory before you move on to a regular WOD)
 
Classes are scheduled Monday through Thursday at 8:00 p.m.   If you are not able to attend this scheduled class, we can reschedule as needed & there will be an additional $10 per class for any class done outside of our regular time slot. Call Coach Tim at 269-251-1677 for more information.
 
Congratulations to our new CFK Athletes who have completed On-Ramp in September:

Community WOD Update:
Our Community WOD is every 1st & 3rd Saturday of the month from 9:00 – 9:45 am! (NOTE: In October, we've scheduled for the 1st & 4th Saturday due to Festivus Games)  The cost of this intro class is $10.00. Call Coach Tim at 269-251-1677 or email crossfitkalamazoo@aol.com to reserve a spot.
 
If you sign up for our On-Ramp class afterwards, this $10 will be credited back to you!
 
We do recognize you may not quite be ready to jump in to the full CrossFit Kalamazoo routine and we are pleased to offer an option so you can continue to participate in the Community WOD. After your first intro class, you continue to join in the Community WOD for $15 per class or  you can purchase a punch card at $120 for 10 visits.

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