Losing Athletes this Week

Jenny Craft and Maj. Lance O'Bryan will be leaving CFU this week. Make sure to make their last WOD's memorable.

Lance, good luck over in KC and in your future deployments and show Iron Major the type of athletes that come out of Mid-MO...Flying Pull-Ups and all!

Jenny, good luck and congratulations on your move up north and your success! Be sure to get your first Muscle-Up on tape so we can broadcast you as one of our original Crossfit Lady Bad-Asses!!!

WOD: 21-15-9
Power Cleans
H.R Push-Ups
Sit-Ups

Question.....

What do you think is the most critical piece of equipment our box could have?

WOD: "Nicole"
AMRAP in 20 minutes...
Run 400m
Max Pull-Ups

Hope Everyone Had A Great Weekend!

For time:
Row 1000m
30 Burpees
100 Double Unders

I'll be posting a little something later today...

What A Great Week!

This week has really opened my eyes. Not only to the potential for Crossfit United in Columbia, but also to what excellent members we currently have. So many of you have spread the word as an advocate of Crossfit and the methods that we utilize on a day-to-day basis. I'm taking this particular post to thank everyone this week and in weeks prior to helping this gym expand to the point where we are exploding with new people, enthusiasm, and willingness to give Crossfit a shot!

To Our Newcomers: Excellent Job this week! I know Crossfit is a bit of a shock to the system and unlike anything you have ever done before....Thats what makes it so special! We are very excited to have you in our gym and part of our fitness community here in Columbia.

To My Athletes: You are all making such gains and improving day by day that it makes it easy for people to see why this program works and why Crossfit is growing so rapidly. Keep up the amazing work and keep making/breaking your goals and records!

WOD: FGB Style!
3 Rounds (1 Minute at each station)
-Row
-Burpees
-Thrusters
-KB Swings
-Rest

Hope to see you later today!

Tabatta Today and a Great News Article!

http://blogs.discovermagazine.com/80beats/2011/06/17/early-farmers-were-sicker-and-shorter-than-their-forager-ancestors/
Lets see if we can keep these numbers the way they have been!!! I love having everyone in the gym meeting new people, showing off their skills, and representing CFU proudly!!!

WOD: "Tabatta Something Else"
8 Rotations at Each Movement of 20 seconds of work and 10 seconds rest (4 minutes total on each movement)
Pull-Ups
Push-Ups
Sit-Ups
Air-Squats
-Finish the full 4 minutes at 1 station before moving to the next.

Rainy Day....with 2-Fers!

Keepin it inside today! I love having all these new people in so keep it up! Way to represent on Monday! I know we were a little pressed for room and equipment but hopefully that will change soon!

WOD: 3 Rounds
50 Double Unders
25 Wall-Balls (2-fer's)

A New Week with New WOD's and New People!

What happened to the good ol' days when Saturday WOD's were packed? Let's get in there on these weekends and have some fun!

Groupon finished last week with 81 potential Crossfit newcomers! Help me make them feel welcome! Tell them your story. How do you feel about Crossfit? How has it helped you? etc....

This week of WOD's is going to be awesome and I can't wait to see everyone in!

WOD: 3 Rounds
5 Rope Climbs
10 Thrusters
-Will be scaled according to Phase Group. See you at the box!