Thank you for choosing K3 CrossFit!
When you train at K3 CrossFit you will learn the fundamental skills of CrossFit. If there is a
particular exercise you are struggling with we will work with you until you are comfortable
jumping in with a class. You will gain/restore functionality to your life, and you will be
surrounded by others who share your passion for staying healthy & fit! K3 CrossFit is not your
typical “big box gym” where you sign up and then are left alone to navigate all the equipment
unless you hire a trainer which can cost $200.00 per month for once a week sessions! Each time
you walk through our doors you will have the attention of one of our coaches, you are never left
to figure it out on you own.
What can you expect from being a member of K3 CrossFit?
You can expect to:
• Have fun
• Learn how to properly and safely workout
• Make new friends
• Receive well educated training from a professional trainer.
• Improve athletic performance, physique and overall fitness level.
What do we expect of you?
• We want you to come to class! Most CrossFitters’ workout 3 -5 days per week.
• Leave the ego at the door, and KNOW YOUR LIMITS!
It is most important to workout at ‘your’ level.
• Come in with a good attitude, open mind, readiness to work hard and learn
• Constantly strive to improve
• Train consistently – there is no magic pill, workout often and you will get fit.
• Represent our community with integrity and pride.
We love what we do & we love our members!
We have the school of thought that compares training to going to a tanning salon; Some trainers
will try and kill you (metaphorically speaking) to “show you” how hard they can push you, in an
attempt to make you feel you can’t work this hard without them….But if you went to a tanning
salon and they had the same philosophy and put you in their strongest tanning bed and left you
there for an hour to “show you” how strong their beds are; your skin would be fried! Then you
have to wait until it peels and heals before you can go back. We NEVER want you to feel like
that! So in the beginning we will teach you correct form, smart training and take small steps
thereby getting stronger and better! We want to build you up, not tear you down.
What will class be like?
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Each class lasts about one hour. You can typically expect a dynamic warm up, a strength
move or technique practice followed by the WOD (Workout Of the Day)
Your coaches will clearly explain the plan for the day, teach you proper technique for
each exercise, and answer any questions you may have before class gets started.
You will be working out with anywhere from 2 – 15 really fun people who are here to
achieve their best effort.
It is a group atmosphere where the motivation comes from wanting to do your best,
competing against the other people in the class; all while cheering each other on.
You will not find a more positive, encouraging, challenging workout experience
anywhere else.
Which membership is right for you?
We offer multiple memberships for everyone:
12+ Workouts per month 3 per week - $75
Unlimited Package 6 per week
- $135
Couples Package unlimited
-$215
Family Package Unlimited
-$255
Q: Why does CrossFit cost more than a ‘big box gym’?
A: Most ‘big box gyms’ sell you a membership, lock you in to a lengthy contract and send you
on your way. Wait, you want some help???? Well now you have to sign up with their personal
trainers and to meet with them just one day per week will cost you an additional $200.00 a
month – at least! At CrossFit, you have a coach each and every time you walk through the door.
That coach cares (truly cares) about your safety and success. You will have our undivided
attention while you are here. You will NEVER see our coaches’ texting on their phone while
they are supposed to be paying attention to YOU! When you break down the cost - $120.00 per
month, if you come to 3 classes per week that’s 12 classes each month; $120 / 12 = $10.00 per
session. If you can find a trainer that will give you over 27 years of experience, and the level of
attention that we give you for $10 per session; we would love to meet them!
Your K3 CrossFit coaches:
Zach Dowdy – CrossFit level 1 coach
Zach is one of our owners and loves helping coach and teach people about CrossFit and how it
can change their lives, fitness levels, and paradigm of fitness and health. Zach is also an 8th
grade teacher and has 7 years of High School coaching under his belt while leading a few teams
to Regional championships and producing collegiate athletes. His passion is helping people
achieve their goals whatever they may be. Zach’s passion for training and attention to detail in
designing workouts is only rivaled by his passion for seeing his clients succeed. J
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Zach’s Resume:
CrossFit Level 1 Trainer
Bachelors in Elementary Education
Masters in School Improvement Leadership
7 years of experience in coaching athletes
CPR Certified
AED Certified
180 Specialist
Jen Dowdy– CrossFit level 1 coach,
Coach Jen – A Mom of 4 and kindergarten teacher she stays busy. But never to busy to get her
CrossFit on. Jen is currently working on her Level 1 CrossFit Trainer certification. Coach Jen
has a passion to help Moms and women get in the best shape using the CrossFit methodology.
Jen strives for the best in everyone of her clients and lovenly demands that from each WOD.
Jen’s Resume:
• Working on Level 1 CrossFit Certification
• Bachelors in Early Childhood Education
• 2 years of experience running local Boot Camps
• 180 Specialist
Zack Hiser
Kevin Pierson
CrossFit ‘lingo’
WOD = Workout Of the Day
RX = Completed the workout exactly as written, no modification of weight or movement
AMRAP = As Many Rounds As Possible – a style of WOD design where you do as many
rounds of the WOD as possible within a set time frame
MetCon = Metabolic Conditioning - this is a style of workout design that CrossFit is
famous for which consist of high intensity execution of an exercise or exercises for time
PR = Personal Record for a certain lift or workout
Burpee = An extremely pleasant – LOL ;) - and effective total body conditioning exercise
consisting of a squat, pushup and jump
Turkish Getup = A very effective total body exercise that consists of the athlete holding a
dumbbell or kettlebell over your head from a lying position then moving systematically up
through a lunge to a standing position
Snatch = A very efficient powerful lift where the athlete moves the weight from the
ground, to an overhead position. This exercise is performed in the Olympics. (Olympic lifts are
also called “Oly lifts”)
Clean = This is not a reference about how good you smell ;) It is a very efficient, powerful lift
where the athlete moves the weight from the ground to shoulder position. This is also an Oly lift.
Jerk = Don’t worry, if you hear this nobody is calling you names! It is a very efficient powerful
lift where the athlete moves the weight from the shoulder to an overhead position. Also an Oly
lift.
The CrossFit dietary prescription is as follows:
Protein should be lean and varied and account for about 30% of your total
caloric load.
Carbohydrates should be predominantly low-glycemic and account for
about 40% of your total caloric load.
Fat should be predominantly monounsaturated and account for about 30%
of your total caloric load.
Calories should be set at between .7 and 1.0 grams of protein per pound of
lean body mass depending on your activity level. The .7 figure is for
moderate daily workout loads and the 1.0 figure is for the hardcore athlete.
What Should I Eat?
In plain language, base your diet on garden vegetables, especially greens,
lean meats, nuts and seeds, little starch, and no sugar. That's about as
simple as we can get. Many have observed that keeping your grocery cart to
the perimeter of the grocery store while avoiding the aisles is a great way to
protect your health. Food is perishable. The stuff with long shelf life is all
suspect. If you follow these simple guidelines you will benefit from nearly all
that can be achieved through nutrition.
The Caveman or Paleolithic Model for Nutrition
Modern diets are ill suited for our genetic composition. Evolution has not
kept pace with advances in agriculture and food processing resulting in a
plague of health problems for modern man. Coronary heart disease,
diabetes, cancer, osteoporosis, obesity and psychological dysfunction have
all been scientifically linked to a diet too high in refined or processed
carbohydrate. Search "Google" for Paleolithic nutrition, or diet. The return is
extensive, compelling, and fascinating. The Caveman model is perfectly
consistent with the CrossFit prescription.
What Foods Should I Avoid?
Excessive consumption of high-glycemic carbohydrates is the primary culprit
in nutritionally caused health problems. High glycemic carbohydrates are
those that raise blood sugar too rapidly. They include rice, bread, candy,
potato, sweets, sodas, and most processed carbohydrates. Processing can
include bleaching, baking, grinding, and refining. Processing of
carbohydrates greatly increases their glycemic index, a measure of their
propensity to elevate blood sugar.
What is the Problem with High-Glycemic Carbohydrates?
The problem with high-glycemic carbohydrates is that they give an
inordinate insulin response. Insulin is an essential hormone for life, yet
acute, chronic elevation of insulin leads to hyperinsulinism, which has been
positively linked to obesity, elevated cholesterol levels, blood pressure,
mood dysfunction and a Pandora's box of disease and disability. Research
"hyperinsulinism" on the Internet. There's a gold mine of information
pertinent to your health available there. The CrossFit prescription is a lowglycemic diet and consequently severely blunts the insulin response.
Caloric Restriction and Longevity
Current research strongly supports the link between caloric restriction and
an increased life expectancy. The incidence of cancers and heart disease
sharply decline with a diet that is carefully limited in controlling caloric
intake. “Caloric Restriction” is another fruitful area for Internet search. The
CrossFit prescription is consistent with this research.
The CrossFit prescription allows a reduced caloric intake and yet still
provides ample nutrition for rigorous activity.
Thank you for your interest in
K3 CrossFit
www.K3CrossFit.com
359 S. Kinzie
Unit #4
Bradley, IL 60915