CrossFit Unstoppable

A few announcements…
*Saturday’s class is at 9am!

*Monday we will have one WOD at 10am-Memorial Day Murph-the BUY IN will be an item for the Oklahoma Relief drive if you hadn’t donated already. Together we can help!
Everyone is welcome to participate in this workout to honor this Hero!

*Going to change the Summer schedule a tad bit…I mentioned this before in a post, but we will be eliminating the 7:30pm class beginning June 3rd and will have classes M-Th @ 4:30, 5:30, and 6:30. Fridays we will go to a 4:15pm and 5:15pm schedule. This is to help accommodate travelers on the weekends who want to WOD on Fridays. All other classes will remain the same.
If this scheduling does not work or we don’t have enough athletes consistently attending classes, we may have to revisit the schedule.

This all starts in June, but please watch the site daily for announcements as this is really the only means of getting in touch with ALL of you Awesome people!!

*Check the CFKids tab for information for Kids/Teens classes. We also have a new schedule for our Master’s Class.

*If you needed to adjust your auto withdrawal, you need to contact Coach in writing on what you wish to do. ALSO, if you were new this month, please see Coach by Tuesday to get an auto withdrawal form for June.

WOD

60 DU’s
50 K2E
40 Box Jumps (24/20)
30 Push ups
20 Squat cleans (135/95)
10 Burpee muscle ups or Pullups

There will be scales at the box…and some other FUN things waiting for you!!
(And no, this is NOT a partner WOD! )

Work Hard, Eat Clean, Be Blessed!

A few announcements…
*Remember that Friday’s morning class will be at 8:15am instead of 8:30am

*If you can donate to the Oklahoma Relief Fund, we have quite an assortment of items to be delivered on May 29th. Please bring items by Tuesday the 28th.

*Monday we will have one WOD at 10am-Memorial Day Murph

*Going to change the Summer schedule a tad bit…I mentioned this before in a post, but we will be eliminating the 7:30pm class and will have classes M-Th @ 4:30, 5:30, and 6:30. Fridays we will go to a 4:15pm and 5:15pm schedule. This is to help accommodate travelers on the weekends who want to WOD on Fridays. All other classes will remain the same.
If this scheduling does not work or we don’t have enough athletes consistently attending classes, we may have to revisit the schedule.

*Check the CFKids tab for information for Kids/Teens classes. We also have a new schedule for our Master’s Class.

*If you needed to adjust your auto withdrawal, you need to contact Coach in writing on what you wish to do. ALSO, if you were new this month, please see Coach by Tuesday to get an auto withdrawal form for June.

*Have a safe Memorial Day Weekend!!

WOD

Strength: Split Snatch 4×4 @ 60% alternating front leg every rep

Partner WOD(one working at a time)
200m med ball run (20/14) THEN
50 Partner deadlifts (275/185) THEN
60 HSPU (partner holds a plank while other is doing movement) THEN
70 Partner jump overs (partner in push up position or plank for modified) THEN
100m Med ball run

Work Hard, Eat Clean, Be Blessed!!

For the 8:30am only, I need to bump back start time to 8:15 so I can attend closing Chapel at Luke’s school.
Thanks!

CFU will be collecting the following items for the Oklahoma Disaster Relief through May 28th, with delivery on May 29th.

Think about one or two items you would be willing to donate and thank you for considering this cause. Keep all the victims and families in your prayers!

Just a heads up on the schedule Monday…We will have one WOD at 10am! Gives Belinda some extra sleep

Also, I’m wanting to restructure the evening classes beginning in June…I want to have 4:30, 5:30, and 6:30pm classes and eliminate the 7:30 class.

If you have kids ages 4-11, check out the new summer CFKids schedule under the CFKids tab. Kids in grades 6-8 can get involved in a strength and conditioning program called “4th Quarter Fitness”…get your kids started with the sport of fitness!!

WOD

Strength: Split Jerk: 15 min to est 1RM

5 Rounds
8 Push Press (135/95)
200m run (curb and back)

Scales: by wt. and 100m run

Work Hard, Eat Clean, Be Blessed!!

5:15am

Push-up Run Ladder
100 m 16 pu
200 m 14 pu
300 m. 12 pu
400 m 10 pu
500 m. 8 pu
600 m 6 pu
700 m. 4 pu
800 m 2 pu

CFU will be collecting the following items for the Oklahoma Disaster Relief through May 28th, with delivery on the 29th.

If anyone is a member of Concord Baptist and has more information, please let me know.

Think about one or two items you would be willing to donate and thank you for considering this cause. Keep all the victims and families in your prayers!

First up is Brandon, aka “Richard”…

Name/Age: Brandon Nicklas, 35
Family: Spouse- Jen; Children- Noah, Eli
Career: Retirement Plan Advisor
CFU Start Date: April, 2012
Favorite WODs: Anything with running & box jumps
How CF has changed you: Lost 25 lbs., decreased my 5K & 10K times and ran first ½ marathon
CF Goals: 5K time under 20 min; do every WOD Rx; muscle up
New member advice: Always push yourself; You can accomplish more than you think.
Words to describe CFU: Fun, Challenging, Accomplishment, Community

Next we have Edith who I’m sure is an inspiration to all who know her! Edith started with me in my little basement gym back in 2011 and hasn’t looked back since! Keep moving forward, Edith! You’re going places!

Name/Age: Edith Verslues, 56
Family: Spouse- Dennis; Children- Denise, Melissa, Kim, Frank, Brad and 11 Amazing Grandchildren!
Career: President- Verslues Const. Co. Inc.
CFU Start Date: Day 1!!
Favorite WODs: CF Cards; Rowing
How CF has changed you: CF has helped me become an athlete, improved my self-confidence and general health.
CF Goals: To continue to get stronger; Someday I will be able to do Double Unders and a handstand.
New member advice: Don’t be intimidated; Keep showing up and do the work.
Words to describe CFU: Community

WOD

10 minute suck bucket work
review TGU
2 min ME DU’s THEN
3 Rounds
7 Power Cleans 115/75
7 Hollow Rocks THEN
10 TGU (35/20)(5 on each arm) THEN
200m Run (to curb and back)
**All with running clock; once you get back to the mats that is your time.

We want to wish Rebecca all the best as she ventures west and to a new CrossFit box! Happy WODing, Reba!! Belinda will miss ya!

Work Hard, Eat Clean, Be Blessed!!

I’m pretty sure everyone could have gone an extra round today if we had extra time during class!! Everyone was busting their rears on the “Belinda Special”!!

A special thanks to Kelcee (my daughter) for helping with the wallball “art”…Anyone have suggestions for the other two walls?!?

WOD

Strength: 15 min skill work with Rope Climbs
WEAR LONG PANTS OR SOCKS!!

“Jackie”
1000m Row
50 Thrusters 45/25
30 Pullups
Scales: G-1000m row, 40, 25
S-800m, 35,20 B-500m, 25, 15

Work Hard, Eat Clean, Be Blessed!!

First up is Elizabeth…she first started with me back in my boot camp days and MAN has she come a LONNNNGGG way! You look great, Elizabeth! Everyone should ask her about her talent in trampoline burpees!

Name/Age: Elizabeth Hoffman, 36
Family: Spouse-Jason; Children- Connor, Parker, Emma
Career: Receptionist
CFU Start Date: January 7, 2013
Favorite WODs: All of them
How CF has changed you: More energy and I enjoy working out
CF Goals: To reach all my goals which is everything; Get better at running
New member advice: Stay with it, it is worth all the pain
Words to describe CFU: Strong

Nicole has gained so much strength and endurance (though she may not think it!) during her time at CFU. She got her brother, Jerry(who left for the Marine Corp today), into CF as well as her bf, Brian. Thanks for spreading the CFU love, Nicole! And if you ever want another 1-1 with Belinda, just let me know!

Name/Age: Nicole Benne, 23
Family: Molly—my dog
Career: Payroll clerk
CFU Start Date: September, 2012
Favorite WODs: Partner/ Team
How CF has changed you: It gives me something to look forward to every day. CF has pushed me to become stronger and healthier, given me new goals, and helped me meet some pretty awesome people!
CF Goals: To be stronger every day, unassisted pull-ups, ½ marathon
New member advice: This is only the beginning, keep with it and you will get the results you want.
Words to describe CFU: Freaking Awesome, Friendship, Addiction, OUCH, Motivation, FUN