Friday, 1.02.15




I’ve got some BIG NEWS for the CFU athletes! Many of you may remember  that we did a fundraiser WOD for the 50 States campaign; well now we, as a community have the opportunity to GIVE BACK to the Mid-Missouri community just by checking in to CrossFit Unstoppable via Facebook! And the best part is…it’s FREE for you to do AND we GET TO help others in the process!

A big thanks to Mike at CrossFit COMO for helping me out with this! More details are below and I will post some more info on the Facebook group page…

This month, we’re giving back to babies and their families during a time, that for many, feel absolutely helpless.

The featured charity for the January #CheckInGiveBack Challenge is Books for Babies, a program at the University of Missouri Children’s Hospital Intensive Care Unit.

About Books for Babies
The Books for Babies program helps new, frightened parents assist in the care of their sick infant in the Neonatal Intensive Care Unit. Each child’s parents receive a children’s book when they arrive in the NICU, and at the start of every month they receive another new book. The baby’s footprints are on the inside cover of the book, giving the parents a way to see their baby’s growth from month to month.
Parents are encouraged to read the books aloud to their babies, creating a way for them to be active in their children’s care. For parents who cannot yet touch their frail babies, research has proven that voice-recognition bonding is extremely important.

For every 20 check-ins, we’ll provide one of these books to a family to read to their sweet babies.

Each month the charity will be different so let’s see how many check-ins we can get in January! 🙂 I’m all about goals these days so how about we set a goal of at least 15 Books For Babies! That’s only 300 check-ins!

Thanks to the New Year’s Day athletes who have already added to the total!!

**Please make it a habit to CHECK IN either before or after each WOD you complete at CFU!**


January will be a Plank Challenge…Click –>Plank Challenge Calendar to copy! Seems easy at first, but just wait…We will also have a “A Mile a Day Burns the #’s Away”—A mile running or 1600m rowing; keep track on the “Bacon Board”(accumulate as many miles as possible!)…also if you are in for the Plank Challenge sign up as well. I’ll have it up and going on Thursday (class at 9am!). January 12th we will start a “Clean & Jerk” Cycle…I will be posting the specifics next week, but it will be done on T/Th with makeup on Sat/Sun. There will be accessory work as well which will help you in all aspects of your lifting…If you did the Squat cycle and saw gains, you are sure to see gains here as well…if you didn’t do the squat cycle, get in on this one because it’s great to see one lift heavier than imaginable and to support his/her fellow athletes on their accomplishments! Thanks Chris Wilson for coming up with the cycle!

Goal Setting/Nutrition Challenge Meeting SUNDAY, Jan. 4th at 1pm! Anyone interested in turning their life around and starting a new nutrition challenge should come to this meeting…

New Foundations/101 class starts MONDAY, Jan. 5th @ 6:30pm! Let’s welcome the New CFU athletes!

NEW Couch 2 Fit program starts on Tuesday, Jan. 6th at 6:15am and 5:30pm…lots of new faces so please help me welcome them to CrossFit Unstoppable! 🙂


WOD Regular Schedule today (including Noon Xpress WOD)

Strength: Weighted Chin-up(chin up negatives) 6×3 AHAP

4min AMRAP

5 Power Snatch (95/65)

10 Supermans

5 V-ups

*Rest 2 min

4min AMRAP

10 KB Snatch (53/35)

5 T2B

10 Weighted Sit-ups (53/35)

*Rest 2 min

4min AMCAP

Calorie Row

Bonus Work: 3×5 barbell assisted pull-ups (use squat racks), 3×3 TGU’s (3 each side), 3×15 DU’s

***The “Holidays” are officially over CFU athletes…Time to get back to the Grind and WORK!!

Happy Friday!

Work Hard, Eat Clean, Be Blessed!


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