Steven Bates is on deck this month

as our featured CFK Athlete!

WE ARE JUST ORDINARY PEOPLE DOING EXTRAORDINARY THINGS!

Functional Movements

L-Sit

““Practice of the L-sit is for some very tough—they just can’t seem to find the muscles that raise and hold the legs. The key is to keep trying. … Any effort, no matter how brief, is worthwhile. We not only contend that the L-sit is functional but that it is the most functional of all abdominal exercises. Our justification for this contention lies in our view that the dominant role of the abdominals is midline stabilization, not trunk flexion. Though trunk flexion is certainly important, midline stabilization is more important both to everyday living and athletic movement.” —Greg Glassman, 2002

We aren't just about lifting heavy stuff! We incorporate gymnastic moves so our clients will be well rounded.  With the L-Sit, it's just you and your body weight! Your abs and shoulders will love this move and you will see improvement in the health of your shoulders, help you with your deadlift, and build functional core strength as well.

How do you do it? Use kettlebells, a pair of benches or boxes, yoga blocks, dip bars or on a  pair of parallettes. You just need two sturdy and secure platforms of the same height that will lift your butt off the ground when you lock your arms pushing down in between them.

To perform an L-sit, position yourself between the platform of choice, set shoulder-width apart. Using a firm, neutral grip, push your body off the ground, locking your elbows as if you’re at the top of a dip exercise. Make sure to keep your shoulders down as you lock your knees and hold your legs together tightly, forming a 90-degree angle with your torso. Your legs should be parallel to the ground. Now hold…and hold…keep going. Is it at least 20 seconds yet? 😊

The Sickness-Wellness – Fitness Continuum

"We have observed that nearly every measurable value of health can be placed on a continuum that ranges from sickness to wellness to fitness.

Done right, fitness provides a great margin of protection against the ravages of time and disease. Where you find otherwise, examine the fitness protocol, especially diet. Fitness is and should be “super-wellness.” Sickness, wellness, and fitness are measures of the same entity. A fitness regimen that does not support health is not CrossFit.” - From the CrossFit Level 1 Training Guide 

At CrossFit Kalamazoo, no prior experience is necessary.  All of our workouts can be scaled to your current ability! Give us a call so that we can help you move the needle away from a major disease!

On-Ramp Class - 6 Week Session

Give us a call so that we can help get you reach your fitness goals and our On-Ramp Class is the first step!

You don't have to be fit to start. No matter how old you are, or your current level of fitness, we are ready to help you make a life change! All you need is a desire to improve your fitness and health! Our On-Ramp classes are programmed to ease you in to CrossFit and will eliminate any intimidation about getting started!

The On-Ramp Classes (2 weeks) are bundled with an unlimited monthly membership (4 weeks). The On-Ramp portion includes 5 classes scheduled with a Coach over a two week period. Once you complete the 5 On-Ramp Classes, you'll advance on to our regular classes and have 4 weeks of unlimited membership!

The On-Ramp Class is programmed to teach new Athletes the basic fundamentals of CrossFit. We'll go over nutrition, stretches, gymnastic/body weight exercises, metabolic conditioning, Olympic Lifts and Power Lifts. The flow of the class involves mostly coaching, is similar to a regular workout and is scaled so our new Athletes can master the movements in a smaller group setting before joining the larger class.

Our On-Ramp Rate is $200! 

This breaks down to only ~$8 a class

(5 On-Ramp Classes and estimate attending 20 classes during the unlimited 4 week period after On-Ramp).  

Please call 269.251.1677 to schedule a start date!

Congratulations to our recent On-Ramp Graduates!