"Annie" and Don't forget about Saturday CF Total!

Tomorrow, the morning class will start at 9am!!!! Be sure to spread the word and get there on time. It is crucial because I expect a good turn-out and we will need all the time we can get. The CF Total, for those of you who don't know, is a lifting total of Back Squat, Strict Press, and Deadlift. We are going to have 3 platforms and stagger different groups apart so we can make sure we have enough weights and enough space between lifts. Can't wait to see some crazy numbers!

Today....."Annie"
50-40-30-20-10
Double Unders
Sit-Ups

Active Recovery Day!

Make sure to congratulate Tanner and Matt Kitzi! Both have gotten their muscle ups in the past weeks and Matt's was this very morning! Get in on these active rest days! ROM/Mobility work and skill work will prove to be a major help when learning new movement patterns for WOD's!

"JT" Today....CF Total this Weekend!

I've decided that this Saturday (July 23) will be Crossfit Total. I want everyone to see where they are making gains in their strength. It will also be a 9AM Class so plan accordingly!

Today..."JT"
21-15-9
HSPU
Ring-Dips
Push-Ups

Hydration!!!!

Be sure to keep hydrated throughout the day. Our programming is not weather dependent and at times (Unless it is unsafe) we will be running outside when it is hot! Plan accordingly and drink A LOT of water!

Note: Every 1% of bodily dehydration leads to 10% decrease in performance!

WOD: 4 Rounds
Run 200m
15 Back Squat
20 Push-Ups

Columbia Tribune and A Great Way to Start a Week

A Bit of This, A Bit of That (Crossfit United in Columbia!)

Be sure to check out the Columbia Tribune for the article written on our box! It was a great article and I really hope it brings Crossfit into the mainstream here in Columbia!

WOD: 3 Rounds for Time
10 OH Squats
50 Double-Unders

Short and Sweet Friday Leads to a Great Saturday WOD!

Today's WOD is short and sweet, tomorrows will be....let's just so I hope you don't shy away from the "Challenge." Tomorrow is going to be extremely fun (I mean that literally; not as an evil coach) and I hope we have a great turn out!

21-15-9
SDLHP
K2E

A Much Needed Rest Day....

Some Crossfitters don't understand why I take advantage of putting and active recovery day in the programming. Long story short....Crossfit tears us up! Without this Active Recovery day, not only would you attempt WOD's and movements with limited mobility, you would also establish poor movement patterns that would lead to lesser performances in the future.

My Advice: Take active rest day seriously! Your activity level today can determine how well your body feels and performs for weeks. Nutrition (I'll get more into that later) and our fitness can do incredible things for our bodies if you let it and give it the proper recovery time.

Everyone has performed great this week and I'd love to keep seeing PR's and new achievements!