CrossFit Duck Creek’s coaches design workouts that include varied functional exercises steeped in the best parts of gymnastics, strength training, and Olympic lifting principles. Though the workouts change constantly, exercises may regularly include body weight movements and variations on moves such as squats, presses, and Olympic lifts such as the clean and jerk. Classes maintain a high coach to athlete ratio, and often tackle official CrossFit Workouts of the Day such as the "Helen," which includes sets of running, kettlebell swings, and pull-ups.
While attending Austin College, two important things happened to Kirby and Kristi Carmichael: they fell in love with art, and with each other. When Kirby moved to Italy after graduation to expand his pottery education, Kristi followed. During that time, she discovered she had a knack for majolica painting––a craft that Renaissance-era artists used to decorate vases, jars, and plates, all of which Leonardo da Vinci invented. The couple realized they had a sturdy link between their talents, and eventually returned to the United States jobless, engaged, and ready to share what they'd learned.
In October 2005, the Carmichaels opened Quiggly's Clayhouse, where potters and painters alike have since been crafting masterpieces and sharpening their skills with lessons. The studio's flexible walk-in availability encourages artists to visit whenever inspiration strikes—be it for painting pottery, sculpting clay, fusing glass, or forging mosaics. Frequent themed events also bring groups together in the name of casual creativity, including adult wheel nights, ladies’ nights, and kids’ nights.
It's probably a good idea to stay on Lex Ronin's good side. The trainer, bodybuilding coach, and marathoner is also a hand-to-hand combat instructor, krav maga instructor, and certified Texas Tactical SWAT medic with a six-year Army career behind him. Lex is a meditation, pranayama (yoga breathing), and gentle-yoga instructor, too?all the more reason to remain in his good graces. Exercisers looking for guidance can find it at Ronin Fitness, where Lex offers personal-training sessions, group classes, beginners' marathon training, and nutritional counseling.
At Sunstone Yoga, students radiate calm and self-awareness as they practice ancient poses designed to stretch, strengthen, and purify the body. Instructors complete 500 hours of training in yogic techniques, teaching, and physiology before leading classes, so they can hand out researched, tested tips on safety and alignment. Most classes come in 30-, 60-, and 90-minute varieties and focus on energy or restorative relaxation. A two-class introductory series welcomes beginners with basic standing poses, and the popular fire series explores up to 34 poses in a 99-degree room that loosens muscles to facilitate deeper stretches as it ousts toxins. Filled with soothing music and 90-degree temperatures, the water series cultivates more serenity than getting a massage from a singing whale.
Thomas Volmer credits his wife, Rachel, for inspiring them to start helming boot camps. She wasn’t always a fitness guru, though. "She was a commercial banker and she was 70 pounds overweight," Volmer recalls. Once she started to reclaim her life, "she just fell in love with fitness," he says. She eventually dropped 80 pounds with proper exercise and nutrition, spurring her to earn her AFAA personal training certification and pursue a career as a full-time trainer.
Personal experience lends Rachel and the other trainers—including Sharon Monk, who lost more than 200 pounds by exercising and eating healthily—empathy and a motivating demeanor when working with campers. At each location, they get groups doing pushups, swinging kettlebells, and flipping tires in a positive environment that's focused on teamwork, rather than competition. "You start as a group, you finish as a group," says Thomas. "But the activities that you do in between might be different based on your abilities."
In addition to leading sessions, Rachel creates easy-to-use online meal plans (including a vegetarian plan), which campers can customize to help them stay on track. Options range from the simple, such as cereal with fruits, nuts, and flaxseeds, to the creative, including honey-sweetened oatmeal peanut-butter cookies. She also includes the calorie count for each recipe. Users can pick from simple meals made for one person or larger entrees designed with an entire family or pet elephant in mind.
Staff Size: 2?10 people
Average Duration of Services: 30?60 minutes
Parking: Parking lot
Handicap Accessible: No
Brands Used: none
Recommended Age Group: All Ages
Pro Tip: Dress for the outside temperature as we have no AC
What is one fun, unusual fact about your business?
We are all about improving your individual game. We don't care what school you go to or what team you play for. We offer the training that all coaches want you to do. The Shoot a Way gun is addictive.
I'm a first-timer. How do you get me ready for the experience?
Just as you would prepare for a practice. You will shoot hundreds of shots in a short period of time. We are in a warehouse area so be careful in the parking lot.
What?s your favorite part of your job?
Watching my coaches work with our clients to make them the best they can be.
Is there anything else you want to add that we didn't cover?
We have water and Gatorade available for purchase but you are free to bring your own.