Belinda Says

Meet the Trainer-Rayelyn Knipp




Name: Rayelyn Knipp

Spouse: BR Knipp

Kids/Ages: 0

Profession: LPN, Secretary

Month/Year Started at CFU: 9/2016

Month/Year Became Trainer: 1/2018

Favorite Part of Being a Trainer: being a part of athletes’ journeys of becoming the best version of themselves

Favorite Movements: cleans, wallballs, burpee box jump overs

Favorite Food: anything sweet

Hobbies: CrossFit

Belinda Says

Monday Motivation!

Monday is the first day of the work week, which means another chance to get ahead, accomplish things and get results.

Although some people might see Monday as the start to a long week, you can make the conscious choice to understand and use the first day of the week to propel you to success and more happiness. Monday should be a day to be enthusiastic and to appreciate how we are blessed to have another week and another day of life; no matter how awesome the weekend was.

While most people moan and groan about the end of the weekend, you can use Monday as a crucial moment of reflection and preparation in order to set the stage for a productive week.

Whichever memories you have from the weekend, say goodbye to them all and take advantage of the start of a new week. Need an extra jolt? Try these Monday motivation quotes to get you pumped up!

1.) “Whatever the mind of man can conceive and believe, it can achieve.” – Napoleon Hill

2.) “Life offers you so many doors, it is up to you which to open and which one to close.” – Unknown

3.) “The tragedy in life doesn’t lie in not reaching your goal. The tragedy lies in having no goal to reach.” – Benjamin Mays

4.) “The man who has confidence in himself gains the confidence of others.” – Hasidic Proverb

5.) “I’ve missed more than 9000 shots in my career. I’ve lost almost 300 games. 26 times I’ve been trusted to take the game winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed.” – Michael Jordan

6.) “Life offers so many great choices, all you have to do is to see them.” – Unknown

7.) “Strive not to be a success, but rather to be of value.” – Albert Einstein

8.) “Everything you want is on the other side of fear.” – Jack Canfield

9.) “If not us, who? If not now, when?” – John F. Kennedy

10.) “The first step toward success is taken when you refuse to be a captive of the environment in which you first find yourself.” – Mark Caine

There is always time to re-center yourself and find inspiration to initiate a constructive and energetic mentality. Use these Monday motivation quotes to prepare you for greatness that lies ahead. Make it a happy Monday!

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Belinda Says

Friday, 01.18.2019

E3MO3M for 15 Mins: 1 Power Snatch + 1 Squat Snatch + 2 OHS working up to AHAP

For Time:
50 Power Snatch (75/55)
40/30 Cal. Row
30 OHS (75/55)
20/14 Cal. Ski Erg
10 Squat Snatch (75/55)
***14 Min Cutoff***

For Time:
150/135 Cal AB
**14min cutoff**

Belinda Says

Saturday, 11.17.2018

3 Rounds for Time:
600m Row
21 Ball Slams (30/20)
15 Box Step Overs w/ball (30/20 ball)(24/20 box)
9 Ring Rows
300m Row
9 Strict Pull Ups
6 Squat Jumps w/ball
3 Wall Walks

For Time
30/25 Cal AB
100m Run
30/25 Cal AB
30 Squats
100m Run
30/25 Cal AB
30 Push-ups
100m Run
30/25 Cal AB
30 KB (53/35)
100m Run
30/25 Cal AB
30 Burpees
100m Run

Belinda Says

Monday, 10.08.2018

Strength: 20 Min EMOM:


Even: 10 Ring Push Ups with external rotation at the top

Odd: 8 DB Row each arm up to AHAP


Even: 12 DB Bench Press on Medball 2xAHAP DB

Odd: 8 Strict Pull Ups

*230 Reps if completed RX


*Can stagger start times, or go in several heats depending on class size

For Time:

40/30 Cal. Ski

30 KB (53/35)

20 Box Jump Overs (24/20)

10 Bar MU (10 C2B or 10 Pull ups + 10 Hand Release Push Ups for scale)

***8 Min Cutoff***


12min AMRAP w/ Partner

1-100m Run

2-SLSU w/slam ball touching behind head (20/15)

*SLSU reps is score

Belinda Says

Motivational Monday!!

Hi Guys!!

Just hopping on here to give a little extra motivation as we start this new week!!

Speaking of a new week; it’s time to set new goals, meet new standards, push a step harder, and give this week your ALL!!


New goals mean you GET TO push harder, endure more, and accomplish what you thought you couldn’t.

Setting new goals at the beginning of a new week can be beneficial to motivating you to get in the gym once more during the week, adding 5 pounds to the bar, drinking more water throughout the day, making better food choices, and giving you something to work on by focusing on your goals. Make it a habit to set at least one new goal per week!!


Its time to take this week and make it your own!! Don’t let Monday drag you down, instead let it motivate you to work harder, do more, eat clean, and tackle this week!!


Be PROUD of where you are, you’re not where you started. Everyday you get up, you GET TO start over.





Belinda Says

Monday, 08.06.2018

Work Hard. Eat Clean. Be Blessed!


5×6 tempo/pause(4 secs down/1 sec pause) front squats all @60-65% 1RM

12 Min AMRAP:
15 medball cleans (20/14)
45 DU (2x singles)

5 Rounds
Praxair Run
20 Squats
100m Run
15 Hollow Rocks

Belinda Says

Step off that Scale



“The scale can only give you a numerical reflection of your relationship with gravity. That’s it. It cannot measure beauty, talent, purpose, life force, possibility, strength, or love. Don’t give the scale more power than it has earned. Take note of the number, then get off the scale and live your life.”

—Dr. Steve Maraboli



How to notice non-scale victories:

  • More Energy: you might not be reaching for that other cup of coffee or maybe its drinking one less soda or caffeinated beverage a day


  • More Reps: Benchmark WODs are the perfect thing to help you notice a difference in your performance; maybe you can do 10 burpees in a minute instead of 6!


  • Willingness to Workout: Working out has now become part of your lifestyle, it is no longer a question of whether or not you’ll be working out today, its more of a which workout will I do today kind of thing. And thats why people think you’re crazy. 😛


  • Better Mood, Attitude, Outlook, Mind.


  • Healthier Choices: Anyone can work out for an hour, true strength is controlling what goes on your plate during the other twenty-three hours.


  • Clothes fit more comfortably: There’s always that pile in the back of the closet that’s called the “it might fit again” pile. Let’s make this a GOAL pile instead, keep an outfit or two, maybe it’s one of your favorites from a year ago or even six months ago. Instead of stepping on the scale, put the outfit on. A little snug? you’ve got work to do. Doesn’t fit at all? you know where that snack cabinet is, clean it out. Fits better than it did before? Congrats, its time to clean out the closet, make a new GOAL pile, and get yourself a couple new outfits to feel like the BEST you in!


Don’t let the scale define your work. Be active. Be healthy. Be happy. 

Belinda Says

Got Water??

See the source image

6 ways to make WATER a habit!!

  1. Drink a glass of water with each meal
  2. Carry a water bottle with you throughout the day
  3. Keep water on your desk at work
  4. Feel like snacking?? Drink a glass of water instead!
  5. Instead of coffee or soft drink, drink water for energy!
  6. Track your water, record the number of glasses you drink in a day!!

The average person loses 90 oz of water everyday, be sure to fill up that water bottle as soon as you finish it & eat fruits and veggies with high water content.

Sometimes plain water can be boring, here are some combinations to give your water some natural taste:

  • Cucumber & Lemon
  • Strawberry & Lemon
  • Blueberry & Orange
  • Grapefruit & Rosemary
  • Pear & Ginger
  • Raspberry, Lime & Mango
Wonder how much water you should be drinking per day??

Divide your body weight in half, you should intake that many ounces or MORE per day!!



Belinda Says

Sunday Class 8/6/17

Due to the CF Games, class will be held at 1pm instead of 3pm… 🙂