WOD/Let's Have a Little Chat...

Let's Have a Little Talk...
Lately, there have been small complaints about schedule and such within the box. I understand it can be frustrating trying to find that perfect time to come in and get so much done within an hour and then leave. I hope you understand that I am limited to what I can do at this point in time. Believe me when I say that things are in the works that will expand on what operations we may have at CF United. In addition, there are a couple new rules added to the rule list in the box (On the Whiteboard)...
1. DO NOT LEAVE CHALK ON THE FLOOR!!! (Burpee Penalty/Chalk Privileges Revoked)
2. There is only ONE COACH! I understand everyone has experience and encouragement to offer, however it is my job to be the coach on technique, drills, etc...when it comes to the classes.

Furthermore, I set class times month to month because every month is trial and error with what class times work for certain people. The 6:30pm Technique and Skill session is clearly not what is being sought after so I will take it upon myself to make sure Skill/Technique will be emphasized more-so within the classes set. Please understand that in the bigger classes it will be difficult and lead to going the full hour and even running a bit later in order to properly cool down.

Classes will be structured from here on out as follows...
Warm-Up: 10 Minutes (I will set a timer)
Skill Work: Skills will emphasize technique and building up to proper weight and scale for workouts (10-15 Minutes)
WOD: You know the deal....
Cool-Down/ROM: This will be 10-15 minutes set aside at the end of each class for proper cool down, possible muscle balance and Range of Motion work.

If you CAN NOT go the full class period, let me know ahead of time!!!

WOD: 21-15-9
Deadlifts
Pull-Ups
AbMat Sit-Ups

Hybrid: Max Effort Push-Jerk
1-1-1-1-1-1-1

Still Need Volunteers!!! No Open Gym This Week!

Hey Crossfitters!!!
We still need volunteers to help out at this Saturdays event for MaxTrax!! Please let Nate know if you can help out! Its a great chance to get our box some publicity and help out MaxTrax!

If you didn't here last week, there will be NO OPEN GYM HOURS this week! We will have normal class times but NO OPEN GYM HOURS!!!

WOD: 5 Rounds
5 Thrusters
10 Ring-Pulls
15 Box Jumps

Hybrid: DE Legs
10x2 Front Box Squat

WOD: 5 Rounds
5 Thrusters
10 Ring-Pulls

WOD/Announcements!!!

Announcements: MaxTraxx (Tri-Athlete and Distance organization in Columbia Missouri) is kind enough to give Crossfit United a booth at their next 2 events (The Mizzou Duathalon and Trizou in May). WE NEED VOLUNTEERS!!! Our booth will have people working out and they also need volunteers on their duathalon course! If you have next Saturday, April 2 from 7am-11am available we would greatly appreciate your time and volunteering. I was told that those volunteering would recieve a $20 Gift Card to MaxTraxx for one of their events. The sign up list is in the box or contact Nate if you have ANY questions!

WOD: "Elizabeth"
21-15-9
Squat Clean (135/95)
Ring Dips

HYBRID: Max Effort Day
Strict Press
1-1-1-1-1-1-1

Fight Gone Bad Wednesday!!!

A little history on FGB....

An original Crossfitter and friend of Greg Glassman, BJ Penn (Former UFC Lightweight Champ) asked Coach to develop a workout that resembled a fight. After construction, Greg Glassman put BJ through FGB. BJ dropped to the floor after the WOD and Coach approached him to ask, "Was that like a fight?" BJ responded, "It was like a fight gone bad.."

FIGHT GONE BAD!!!
5 Stations, 1 Min at each station (Running Clock) with 1 min rest in between rounds. 3 rounds total
-Row (Cal)
- Push Press
- Box Jump
- SDLHP
- Wall-Ball

Taste of Mainsite!

For time:
70 Burpees
60 Sit-Ups
50 KB Swings
40 Pull-Ups
30 HSPU

Hybrid: Dynamic
9x3 Weighted Dips
9x3 Weighted Pull-Ups

10 Rounds For Time:
3 L Pull-Ups
6 Strict Pull-Ups
9 Kipping Pull-Ups

-Every drop from the bar cancels the set. (Finish each set before dropping)

WOD

WOD: 4 Rounds
Run 400m
15 Deadlifts
15 Box Jumps

Hybrid: Dynamic Box Squat
10x2 Box Squat (5-1-0-1)

WOD: 4 Rounds
3 Deadlift
6 Burpees
9 CTB Pull-Ups

I know the weather is getting nicer but I sure hope attendance doesn't drop! The box has been doing awesome and I love having a lot of people in the classes!

WOD

WOD: 5 Rounds each for time. Rest 3 Minutes in between rounds....
20 Pull-Ups
30 Push-Ups
40 AbMat Sit-Ups
50 Air Squats


Hybrid: Max Power Clean
1-1-1-1-1-1-1