KMF Blog

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*

January 17, 2017

WARM UP
5min AMRAP
50 Double Unders
10 Burpees

STRENGTH
Press (12mins)
3 @ 70%
3 @ 80%
3 @ 90%

METCON
10 min EMOM
Min 1: 5 Power Clean @ 70-80% of 1RM Power Clean
Min 2: 10 T2B

-Rest 5 mins-

12min AMRAP
800m Run
Then
Max “Cindy” Rounds
5 Pull ups
10 Push ups
15 Air Squats

January 16, 2017

WARM UP
500m Row
2 Rounds
20 Lunges
10 Goblet Squats

STRENGTH
Back Squat (12 mins)
3 @ 70%
3 @ 80%
3 @ 90%

METCON
6 Sets
Every 2 mins
200m Run
5 Burpees

-3 min Rest-

For Time: (15min Cap)
21-15-12-9
Front Squats 135/95
HSPU

January 13, 2017

WARM UP
400m Run
2 Rounds
20 lunges
10 wall balls

STRENGTH
Front Squat (12mins)
5 @ 65%
5 @ 75%
5 @ 85%

METCON
12 min EMOM
Min 1: 10 Power Snatch 75/55
Min 2: 30 Double Unders

-3 min Rest-

For Time: (18min cap)
50 Wall Balls 20/14
40 Pull Ups
30 S2O 75/55
20 Bar Facing Burpees
10 Muscle Ups

January 12, 2017

ACTIVE RECOVERY DAY

WARM UP
5 min AMRAP
W/ a Partner
Max Burpees

MOBILITY
15 mins
(Foam roll, Stretch, Floss)

METCON
In Groups of 3
3 Rounds
1200m Row
60 Air squats
60 sit ups

January 11, 2017

WARM UP
3 Rounds
10 Cal Row
10 Good Mornings (PVC)
10 OH Squats (PVC)

STRENGTH
Deadlift (12mins)
5 @ 65%
5 @ 75%
5 @ 85%

OH Squats (10mins)
4 X 3 (3 sec pause at bottom position w/ light to moderate weight)

METCON
12 min AMRAP
5 Power Clean 185/125
10 Box Jumps 24/20
15 T2B

January 10, 2017

WARM UP
3 Rounds
25 Double Unders
10 KB swings (light weight)
5 push ups

STRENGTH
PRESS (12mins)
5 @ 65%
5 @ 75%
5 @ 85%

METCON
7min AMRAP
200m Run
10 pull ups

2min Rest

7min AMRAP
10 Deadlift 115/75
7 Hang Power Clean 115/75
5 S2O 115/75

2min Rest

7min AMRAP
15 Cals Bike
15 KB Swings 53/35

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