Saturday, 8.31.13

hotshot 19


Where the heck did August go?? Lots of things going on at the box in the next month or so! New programs for the kids (forms are on the glass case); classes start on TUESDAY! I still have room in all classes if you are interested.

Mud Runners-We will meet at 1pm Sunday at the box to head up; RACE TIME is 3pm. I will hand out packets and our mud run shirts if you ordered one. If you are driving up earlier, look for our tents/sign down in the arena (that’s where we were last year). If you have any questions, let me know.

Nutrition Challenge-will begin on Tuesday! I have 42 signed up!! There are some of you who have not paid yet; please do this when you get measured ($5, measure 2nd-5th). The guidelines have changed a bit because of the dollar amount of the challenge. We will not have the “tickets”. There will be some prizes…my goal here is to get as many people involved as possible in order to transform lives! We can do this! 🙂

One class on Monday, 9am! Happy Labor Day!

Hero WOD Saturday! 9am…For every athlete in attendance, CFU will donate $5 to the Granite Mountain Hotshot 19 fund. Feel free to donate on your own as well.

Work Hard, Eat Clean, Be Blessed!!


Hotshots 19

6 rounds of:

30 reps of air squat

19 reps of power clean at 135/95 lb

7 reps of pull-up (strict)

400 m run

WOD Notes

Scales will be at the box

CFU will donate $5 for every athlete in attendance!

Come to honor these heroes!




Belinda Says

Yeah, but….

This article deals with scaling…why do we have you scale? To MAKE YOU BETTER!!!

Yeah But…

Posted on July 16, 2013 | 11:41 am by Erica Saint Clair

“Dude, that was awesome, way to fight through”

…“Yeah, but I scaled”

As if scaling is something to be ashamed of, as if scaling is for the weak and the untrained.

As if scaling means you didn’t do the workout – or your workout was less worthy because you scaled.

It isn’t.

“You did SO good!”

…”Yeah, but I used a lighter weight”

As if choosing the right weight for you means you will never get stronger and work up to the Rx’d weights. As if it is somehow the weaker choice.

It isn’t.

“That was amazing, great job today”

…”Yeah, but I used a band”

As if you should feel guilty using a band for a week, a month, a year or a lifetime. As if the band is something to hate and despise.

It isn’t.

“Good job finishing, way to not give up!”

…”Yeah, but I was last”

As if where you finish matters more than THAT you finished. As if finishing last means your WOD was easy.

It doesn’t.

We are all in a constant state of scaling – even the elite of the elite, even the few who make it to the finals at The CrossFit Games

Double unders are scaled triple unders, MU are scaled weighted MU, 15′ rope climbs are scaled 20′ climbs.

Sure, they aren’t called for in the WODs today, but what about tomorrow?

Scaling is how you get from where you are now to your future kickass self.

Scaling is how you stay safe and healthy.

Scaling is how you improve your technique and learn to lift heavier.

Scaling is how you finish the workouts and feel obliterated after, using a band instead of just staring at the bar for 10 min willing yourself to get a pullup.

Scaling, is NOT, however, something to be ashamed of or something that you can use to write off your WOD as a poor performance.

So next time you are crumpled on the floor gasping for air, be proud that you choose the right scale for you.

Be proud that you killed the WOD, and that the WOD killed you.

You ARE a CrossFitter! Be PROUD of that and BE BETTER THAN YESTERDAY!!!

Belinda Says

Nutrition Challenge Info!

good nutrition

CFU 30 day nutrition challenge

Click on the link to find out more about the upcoming challenge…I know several of us (me included!) who need a kick in the rear when it comes to nutritional habits! So let’s see what we can do…We CAN do anything for 30 days, right?? 🙂

Sign up will be at the box either this evening or on Tuesday.


Tuesday, 8.27.13

morrison wod

Nutrition Challenge sign up sheet is on the glass case; if you are IN for the challenge (meaning ALL IN-payment/measurements/Facebook group) then sign up. If you want to do a challenge on your own, that’s great too, but it is a known fact that people experience better results in a group setting…just sayin’ 🙂

I need for those wanting to do the challenge to sign up by FRIDAY!! This is so I can put groups together over the weekend.

Mud Run T-shirt money is due by Wed/Thursday. They will be $13.

Have a Great Tuesday!

Work Hard, Eat Clean, Be Blessed! 🙂


Monday, 8.26.13

got crossfit

Thanks to everyone who came to the nutrition meetings! I will get the nutrition challenge information on here Monday sometime so you know what is involved. I do have some extra copies at the box if interested. Sign up for the challenge will begin on Tuesday. Look for the sheet on the glass case.

Again, please pardon the “mess” on the other side…slowly but surely we will get there! Mobility area/Kids area are now in the same area. Children are to stay on the carpeted area unless needing to use the restroom. This is for their safety.

Mud Run Shirt money ($13-we forgot the setup fee 🙁 ) is due by Wednesday as we will get them on Thursday/Friday. I plan on making the packet pickup as I did last year…I just don’t know when that will be in order to distribute so stay tuned to the blog or Facebook for an announcement.

Labor Day Weekend hours….Open Saturday-9am; Open Sunday-3pm; Open Monday-ONE WOD @ 9am.

Kids Classes begin next Tuesday, please be sure to sign up ASAP as there are limited spots. Forms are on the site under CFKids or at the box.

Congrats to Diane Towne and Mr. Ecstatic (Mike Knaebel) for winning last week’s WODTogether drawing! One more week to get in on the chance to win…this week will be a good one!! 🙂 So USE WODTOGETHER PEOPLE! I and the other trainers want/need to see how you are doing!!

We welcome Britt and Lacey to the coaching schedule! They will be coaching on TWTh during the 5:30/6:30pm slots.

This week will be the last week for the 6:15am T/Th class.

I think that’s it for now…except for:

Have a Great Week!

Work Hard, Eat Clean, Be Blessed!


Sunday, 8.25.13

be better than you were yesterday

Has been a crazy busy weekend already and it isn’t even over! Want to thank Fred, Norma, Stacey, Debi, Dave, Andi, Seth and David for helping out with the NEW mobility area. If you haven’t been to the box this last week then you will see some BIG changes.
The kiosk is now located on the cart over by the wall in the “kids/mobility” area.

A reminder to the “Newbies”; you will need to set up a membership in the WODTogether Shop by Friday so your membership will start on Sept. 1. Please let me know if you have questions.

Kids Programs will begin on Tuesday, Sept. 3rd…CrossFit Kids on T/Th from 3:30-4:15; TeenFit (13-17) MW 3:30-4:15; JrKidsFit Boys (6-7-8) MW 5:30-6; JrKidsFit Girls (6-7-8) 6-6:30. Registration sheets are available at the box or on the CrossFit Kids Programs tab. Let me know if you have any questions…Please register ASAP as there is limited availability. Thanks!

Make it a Great start to the last week of August!! 🙂

Work Hard, Eat Clean, Be Blessed!


Saturday, 8.24.13

Work Hard, Eat Clean, Be Blessed!

Belinda Says

New Website!

Please be patient while we work out all the kinks! Thanks! 🙂