Massage Therapy

KMF now has massage therapy offered on Tuesdays and Fridays by Jenn! Soon to come Thursdays as well!
Listed below are the massage descriptions and prices.
Please email or call us during open hours if you have any questions!

MASSAGE DESCRIPTIONS:

Each massage can be 30/60/90 minutes.
30 minutes is the back/neck/shoulders.
60/90 minutes are full body.
Each massage will have unscented oil/cream used.

Swedish massage: (light -> medium pressure)
A classic massage technique that concentrates on total well being and reducing muscle tension. This massage will help aid in detoxification and promoting relaxation.

Deep tissue massage: (firm-> deep pressure)
This massage is designed to relieve muscle pain throughout the body. Direct, deep pressure will help release tension. Great for athletes or active people with muscle pain and/or soreness.

Pre-natal(pregnancy massage):
A wonderful choice for an expecting mother for prenatal care. A healthy way to reduce stress and normal discomforts experienced during pregnancy. This massage is a great way for a soon-to-be-mom to promote overall wellness.

MASSAGE ENHANCEMENTS (10 extra minutes) added to any massage
Your choice of:
-hands
-feet
-face/scalp

MASSAGE ADD ONS: added to any massage
-aromatherapy oils (detox, revitalize, relax & muscle and joint)
– Hot stones

PRICING:

Swedish
30 minutes- $42
60 minutes-$75
90 minutes-$105

Deep tissue
30 minutes-$50
60 minutes-$90
90 minutes-$130

Hot stone
30 minutes-$47
60 minutes-$85
90 minutes-$120

Prenatal
30 minutes-$42
60 minutes-$75
90 minutes-$105

Aromatherapy oil add on to any massage
$10

Massage enhancements (hands/feet/face&scalp) added on to any massage
10 minutes
$10

Hot Stone Add on to any massage
$12

PACKAGES: BUY 3!
*Must use within a 2 month period*

Clients will be saving $20 on every package!

Swedish
30 minutes- $106
60 minutes- $205
90 minutes- $295

Deep tissue
30 minutes- $130
60 minutes- $250
90 minutes- $370

Pre-Natal
30 minutes- $106
60 minutes- $205
90 minutes- $295
(aroma oils/hot stones/massage add ons will be added on top of the prices)

*Oils, sheets, towels, pillows, massage table, etc. are all provided*

August 24, 2015

LVL1
Deadlifts:
5@50%
3@60%
1@70%
10+@75%

Every 4min for  5 sets:
6 deadlifts 225/155
200m run
Max unbroken wallballs 20/14
(Score is total Wallballs)

LVL2
PUSH PRESS
5-3-3-2-1
PUSH JERK
3-2-2-1-1
SPLIT JERK
2-1-1-1-1
(build to a heavy of each following this format, weight increases every set every movement, once you fail push press move into push jerk and so on)

10×3 ring dip
@70%of 3rm

3 min AMRAP
clean and jerk@155/105
rest 1 min
2 min AMRAP
double unders
rest 1 min
1 min AMRAP
burpees

rest 1 min repeat backwards starting with burpees ending with CNJ

Stars and Bars

Even though the competition got rained out, our athletes enjoyed themselves during the first event!

These photos are free to share and repost, just be sure to credit Rocky or tag her on instagram @roq_holiday

What is CrossFit? by Daniel Rodriguez

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We can’t be at the gym all day. Some of us go to college, like our KMF CrossFit member, Daniel Rodgriguez. For his English paper, he chose to report on CrossFit and explain it to his fellow classmates. Maybe we’ll see a few at the box soon!

What is CrossFit?

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According to the CrossFit website, “CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. The program delivers a fitness that is, by design, broad, general, and inclusive.” CrossFit specialty is well, not specializing. It helps strengthen some physical skills such as cardio endurance, strength, stamina, etc. In simple words, every day you come in to workout, you will be tested on a different part of either your strength or conditioning. It will never just be based in one part of your body, the main goal of CrossFit is to prepare your body for anything and everything. CrossFit boxes (gyms) are very different from your typical 24 hour fitness or Crunch gym establishments, mainly because they don’t use machines to workout, the body is the only resource you need…and maybe some 45lb bars.

Who is CrossFit for?

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Listed in the CrossFit website, this program “is designed for universal scalability making it the perfect application for any committed individual regardless of experience.” This means that whatever age, weight, or height you might be in, that doesn’t matter when it comes to CrossFit. Every workout comes in with a prescribed weight or movement, in CrossFit terms this is know as RX. Lets say you have to deadlift 240 pounds for one part of the workout but your max deadlift is 180 pounds, does that mean you can’t do the workout? Of course you can, CrossFit gyms are never going to force people to do the prescribed workout, they might encourage it, but will never oblige people to do so. You might not get that little RX symbol next to your name after a workout, but at least you get to keep your back for the remainder of your life. If for some reason you happened to be injured and can’t lift the bar, a similar movement will be implemented, that way you’re not losing the opportunity to participate in the workout. Even if the amount of repetitions seems too much for you, then that will be reduced as well. With time you will get to the prescribed weight and workout with a sense of relief and accomplishment. As you get stronger and more experienced, you’ll work your way towards eventually doing the workouts as prescribed. CrossFit is something that everybody can do, with that being said, it doesn’t mean it will appeal to everybody. People who are new to weight training, having no experience with 45lbs bars, I have found that they end up loving it. All you need is an open mentality and to strive for a certain goal, whatever that might be for you. It could be having that perfect beach body, to participate in a competition (that’s my goal), or just simply feel better. With a good coach in CrossFit, everything is possible.

Is it dangerous?

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Plain and simple, yes it could be, there are many reasons for that, but every sport or active is dangerous in it’s own way, you just need the proper guidance. In any sport you have to push yourself, to be better, to be the best. Sometimes that push can take us places we could have never imagined, lifting 230lbs might seems ridiculous to some people, but for some it’s part of their daily workout. That push can also take you to some dark places, those times when you push yourself too hard. When you’re doing a CrossFit workout, whether it’s a strength or cardio movement, it usually tends to be more than just one set. That means that your losing energy, your first set might be perfectly done but by the time you’re in that third set, oh boy you’re losing it. Form is a key factor in any workout, it’s the one thing that gets you to keep your body healthy and strong, but when it comes to long workouts, proper form is probably one of the first things to go away. CrossFit is just as competitive as any activity, it makes people strive for the very best. Competition is good for everybody, it makes you push yourself a little bit harder when the motivation might just not be there. Unfortunately, people sometimes get too carried away and that’s when they start harming their body to a different level, a dangerous one. It’s not so much as a problem with the whole CrossFit system, but more of those certain individuals that are just a little too fierce.

What’s a CrossFit class like?

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Every box located around the world is different in their own little ways, some might be more inclined to do cardiovascular workouts and others strength, it always varies. There are 6,991 CrossFit boxes around the U.S, and that’s just the United States. There’s plenty to choose from depending on your region, the majority of them offer free classes for a day or even up to a week! In those classes they introduce you to all the CrossFit movements that you’ll be seeing regularly, the good old fundamentals. These beginner classes are necessary and always good to take, even if you had previously been going to the gym nonstop, coaches will give you their two cents on your form and technique. Regular classes are more intense than fundamentals, they have the warm-up, skill/strength, and WOD (Workout of the day). Warm-up includes simple drills such as push-ups, jogging, lunges, jump rope, etc. The strength part is working specifically on a strength movement such as front squats, or push-presses. If it’s a skill day, then you’ll work on those pesky double-unders or muscle ups.  Last but not least, is the WOD, the most important of them all. This is the workout that every member has a love and hate relationship with, the workout that will leave doing sweat angels on the mats for about 10 minutes or so. A specific number of sets and repetitions for certain movements, will be done in this part of the hour, you’ll either have to complete it as fast as you can or do as many sets as you can for a certain amount of time. These WOD’s can be something that looks so simple on the board, but end up taking every bit of your energy as the times goes by.

Give it a try!

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Honestly, the hardest thing that people don’t often say about CrossFit is finding that right box. Finding that one box that makes you feel at home, where you know pretty much everybody and they know you. When you don’t show up, they’ll notice and call you out on it, mostly because they care…and like to mess with you. To the coaches you’re not just a payment, you’re somebody that appreciates fitness and they acknowledge that. By the first day, I assure you that they will know your name and remember it every time they are pushing you on the WOD. CrossFit can be excruciating on certain days, but that pain can make your body and mind stronger than ever. There’s a quote that describes CrossFit perfectly in just one sentence, “CrossFit never gets easier, it just sucks a little less everyday”. While this may be the case, that doesn’t meant you shouldn’t enjoy it, always have fun! If it’s not fun for you, then what’s the point in doing it? The support and feeling of accomplishment that I get at KMF (my box), is a feeling like no other. I love it and I’ve only been doing it for about a year, there’s so much more to learn. Just try it out and see what the big deal is with the so-called “CrossFit”, worst case scenario is you end up loving it.

Social Sundays – Week of March 22nd, 2015

This week at KMF

If you see Rocky with her red Nikon out, make sure to let her know if you’re about to hit a PR or do something awesome (or just for the hell of it)! You are also free to download and share any of these pictures, just be sure to credit Rocky on her website roqholiday.com or, if reposting on Instagram: @roq_holiday!

#kmfcrossfit

We love seeing your posts and PR’s on Instagram, make sure to keep hash-tagging us with #kmfcrossfit (it’s the only way we can search your photos at the end of the week) so we can continue sharing them on Social Sundays (your account has to be a public account for us to reshare)!


https://instagram.com/p/0OaVtygYje/

Monday Night Gymnastics w/ @lrose511 – Take 2

A video posted by Jessica (Hilton) Luten (@jesikaann00) on

EARNED NOT GIVEN. 👊💪

A photo posted by @kmfcrossfit @davidrojas619 (@kmfbootcamp) on


https://instagram.com/p/0gezBAgYoh/

Social Sundays – Week of March 8th, 2015

This week at KMF

If you see Rocky with her red Nikon out, make sure to let her know if you’re about to hit a PR or do something awesome (or just for the hell of it)! You are also free to download and share any of these pictures, just be sure to credit Rocky on her website roqholiday.com or, if reposting on Instagram: @roq_holiday!

#kmfcrossfit

We love seeing your posts and PR’s on Instagram, make sure to keep hash-tagging us with #kmfcrossfit (it’s the only way we can search your photos at the end of the week) so we can continue sharing them on Social Sundays (your account has to be a public account for us to reshare)!

 

Only doing #crossfit for about six months now I decided to put myself out there and try out the #crossfitopen, and jeezus #fifteenpointone was a #doozy! Tons of epic #deadliftfaces, and I hit a new #PR for my #cleanandjerk, something I've been stuck on for about two months now with my injured shoulder. Afterwards I did my crying in @ray.owens85 routine just like the end of every race, but I'm so excited for next week! @women.of.crossfit @thesoxbox @polarusa @thenaturalgrip @crossfitgames #iamwomanhearmeroar #imnobodysproperty #barbellbabe #fitgirlsrule #fitAF #thickchickfit #fitgirlsruntheworld #beastyandbeautiful #beastmode #kmfcrossfit #bemorehuman #15point1 video credit to @arojas619, thanks so much for catching that! And thanks @lovelycyco5 for staying longer to take pictures!

A video posted by Rocky Beck (@roq_holiday) on

I had put nutrition behind for a while because I got lazy with it! I went from 205 all the way to 223 as my heaviest. I know I needed to do something so I went with the best choice, @rpstrength I was 220lbs when I started last Monday and the top right picture was my start! Bottom right pic is today and I notice my "love handles" are better and I see a little more definition, too. I also am down to 213.2lbs! I haven't been under 215 in at least 6 months. Thank you guys for giving me guidelines and the way to better nutrition while still eating bread, rice, pasta and tortillas! Haha. I absolutely love it and will never look anywhere else for nutrition guidelines! 13.2lbs away from my goal weight! #gridleague #crossfit #rpstrength #jerkfit #nextlevelshit #niketraining #roadto200 #fatloss #scienceeating #liftheavyoftenasineveryday #quadzilla #kmfcrossfit #embracethepain #imstillfat #phil413 #sbandtt #dontsleeponme #mentalgame

A photo posted by Alex Fernandez (@afbuilder63) on

Focused. 👊

A video posted by David Rojas (@davidrojas619) on

Peace of Mind everytime i come here.. #getfit #crossfit #kmfcrossfit #nopainnogain #

A photo posted by Shin Medel (@shinpinoy) on

I've been working on my freestanding handstand walks forever… finally got em! #kmfcrossfit #likeagirl

A video posted by Brie Sparkman (@briespark) on

Thursday night 🔄⬆️👊💪

A photo posted by @kmfcrossfit @davidrojas619 (@kmfbootcamp) on

We survived 15.2 tonight!! #KMFcrossfit #ChocolateNHorchata #HopeAndHustle

A photo posted by Aimee L. (@sesentiraimee) on

It's been 9 weeks since I did a full clean! Because of my lack of mobility I had tore the tendons in my right middle finger cleaning and the bar snapped it back! I have been doing my best to take care of it and still train! I have been using @romwod to help and look what happened today! It is only 315lbs but I finally got to full clean again!!! My front rack mobility is better than ever and it doesn't hurt my finger because I can hold onto the bar now(instead of 2 finger catching it) #gridleague #crossfit #jerkfit #sbtt #niketraining #popyourhips #rpstrength #romwod #imnumbtothisshit #ProDay #phil413 #stancesocks #kmfcrossfit #liftheavyoftenasineveryday @gridleague @jerkfit @snatchbackstattoos @niketraining @popyourhips VC: @guerofernandez21

A video posted by Alex Fernandez (@afbuilder63) on

Getting it in with my big bro @arojas619 👨💪👨💪 #TeamRojas

A video posted by David Rojas (@davidrojas619) on

305×3 #LiftHeavyOftenAsInEveryDay #kmfcrossfit #alohabarbell @alohabarbell @kmfcrossfit @aimsnapfall

A video posted by Scott Sakowski (@scottsakowski) on

Social Sundays – Week of March 1st, 2015

This week at KMF

If you see Rocky with her red Nikon out, make sure to let her know if you’re about to hit a PR or do something awesome (or just for the hell of it)! You are also free to download and share any of these pictures, just be sure to credit Rocky on her website roqholiday.com or, if reposting on Instagram: @roq_holiday!

#kmfcrossfit

We love seeing your posts and PR’s on Instagram, make sure to keep hash-tagging us with #kmfcrossfit (it’s the only way we can search your photos at the end of the week) so we can continue sharing them on Social Sundays (your account has to be a public account for us to reshare)!

Finally have a training partner(@alex_uriarte_cf) that can lift with me and push me to the limit in my metcons! He made me do that 5th round faster than the first 4! Damn good Monday training session! Also first day on my @rpstrength and I am feeling damn good!!! A. Row 250m x10 sets B. 5 rounds for time: 10 front squats(155#) 10 wallballs(20#) 10 T2B C. Every 90 seconds: 3 hang power cleans, increase 20lbs each set! Started at 135 up to 255lbs! #thegridleague #crossfit #openprep #jerkfit #nextlevelshit #nikemetcons #niketraining #nikeweightlifting #kmfcrossfit #phil413 #liftheavyoftenasineveryday #quadzilla #mentalgame #embracethepain #romwod #rps #rpstrength @gridleague @sanfranfire @kmfcrossfit @jerkfit @niketraining @rpstrength VC: @guerofernandez21

A video posted by Alex Fernandez (@afbuilder63) on

Apparently watching it in 1 screen isn't enough @kmfcrossfit #kmfcrossfit #crossfit #crossfitgames

A photo posted by Me (@lovelycyco5) on

WEEK 1 finished #kmfcrossfit

A photo posted by Rachael Portillo (@rachael.portillo) on

Social Sundays – Week of February 22, 2015

This week at KMF

If you see Rocky with her red Nikon out, make sure to let her know if you’re about to hit a PR or do something awesome (or just for the hell of it)! You are also free to download and share any of these pictures, just be sure to credit Rocky on her website roqholiday.com or, if reposting on Instagram: @roq_holiday!

#kmfcrossfit

We love seeing your posts and PR’s on Instagram, make sure to keep hash-tagging us with #kmfcrossfit (it’s the only way we can search your photos at the end of the week) so we can continue sharing them on Social Sundays (your account has to be a public account for us to reshare)!

Social Sundays – Week of February 15, 2015

This week at KMF

If you see Rocky with her red Nikon out, make sure to let her know if you’re about to hit a PR or do something awesome (or just for the hell of it)! You are also free to download and share any of these pictures, just be sure to credit Rocky on her website roqholiday.com or, if reposting on Instagram: @roq_holiday!

 

#kmfcrossfit

We love seeing your posts and PR’s on Instagram, make sure to keep hash-tagging us with #kmfcrossfit (it’s the only way we can search your photos at the end of the week) so we can continue sharing them on Social Sundays (your account has to be a public account for us to reshare)!

February 10 2015

LVL1 Strength:
Press 3x5 @70-75%
Push Press 3x3 @75-80%

2rds
45sec plank
20sec rest
45sec hollow rock hold
20sec rest

Met-Con:
5rds 45sec of work per movement
20sec of rest between movements
Wallballs 20/14
Double unders
Box jumps 24/20

LVL2
EMOM (until failure)
3 Power snatch 95/65 (increase by 10lbs each min)
2 sets Max unbroken set Thrusters 135/95
Thrusters 115/75
Thrusters 95/65 (2min between weight change) (5min between sets) 14min(score total reps)
30 Double unders
15 Power snatch 75/55
7 bar facing burpees