Relay WOD and this Weekend....

This Saturday mornings WOD (10am class) will most likely be at Stankowski Field on the Mizzou Campus. It will be confirmed tomorrow morning.

WOD: Relay WOD!

15-12-9-6
Single Arm KB Push Press (ea. Arm)
HR Push Ups
-In Between each movement, Goblet Carry Lunges approx 50ft.

Coffee.....

In the past few weeks, I have had several individuals ask me about coffee. Does it dehydrate you? Isn't that too much caffeine? etc.... I wouldn't have originally posted anything about this until this morning when I heard of some new research on the subject.

According to Charles Poliquin, research articles and studies, etc... I can find evidence on these benefits of Coffee:
1. Coffee improves brain health and function.
2. Coffee Helps Prevent Strokes
3. Coffee Helps Reduce Risk of Diabetes
4. Protects Against Breast Cancer
5. Protects Against Prostate Cancer
6. Helps Combat Depression

Feel like checking this out?? Here are the links to news articles and Poliquin (Scholarly articles are only available through certain databases)

Coffee's Perks
Good News for Coffee Drinkers
Charles Poliqin

Today's WOD: 5x1 Max Deadlift!!

Crossfit Dodgeball and On-Ramp Starting!!!

For those of you who decided not to attend this past Saturday, you missed out!!! We played our first match of Crossfit Dodgeball! Not to brag, but it was pretty epic!

Our On-Ramp is STARTING this week!!! We've already had 4 great guys start this morning and are very excited to join our classes! If you know anyone who wants to join, they MUST get in this week!

Today's WOD Starts with Strength.
5x1 Push-Press

WOD: 8 Min AMRAP
10 Box Jump
10 CTB Pull-Ups

On Ramp!!!

Hello Crossfitters!!!

As you may know, our new "On-Ramp" is mandatory for ALL newcomers! We are allowing sign-ups until the end of September (On Ramp will run until end of October!) Get the word out if you know anyone wanting to experience Crossfit and get properly introduced to it!

WOD: For Time
10-9-8-7-6....to 1
Strict Ring Pull-Ups
1-2-3-4-5....to 10
HR Push-Ups

"MaxFran" and Starting Next Week!

Hello Mid-MO Crossfitters!!!!!

Starting next week at United, we will have our first "On-Ramp" start. The times and prices are on our site! Make sure to contact me if you are looking to start up! The On-Ramp will go for 4 weeks, cover all basic movements and fundamentals, AND offer nutritional advising! Pretty sweet deal if you ask me!

Today's WOD: "MaxFran"
3 Rounds for Time/Reps:
Run 400m
Max Thrusters
Max Pull-Ups


See you at the box.

FGB Success!!!

Thank you to everyone who supported FGB at Crossfit United and participated, donated, or just showed up to give support to all the athletes! We had vets, new comers, and everything in between. I am a very proud Coach and couldn't thank you guys enough. You can still make donations online through our link on Crossfitunited.com!


Todays WOD: For Time....
10-8-6-4-2
KB Thrusters (Right Arm)
KB Swings
KB Thrusters (Left Arm)
-Every Minute on the Minute Perform 2 Burpees

Gymnastics Today!

We'll be working on body awareness today at the gym! Get in and get loose!

Quick Note!!!! The changes are coming to the gym! Check them out under our "Pricing and Service" Section and "Schedule" section on the website! They are starting in a week! Got a friend wanting to join? Tell them to get in soon or they will miss out on the price break!