Saturday, 1.03.15(7:30&9am WODs)





Thanks to everyone so far who has been participating in our #CheckInGiveBack campaign! In case you missed it, this is why we are doing this…

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!

How to check-in on Facebook: Open up your facebook app/account…Click “Check-In” in upper right hand corner, type in location or choose CrossFit Unstoppable, write an update on your workout, then end with the #CheckInGiveBack.

This is a GREAT way to help out our Mid-MO community so please try and get in the habit of checking in! 🙂

REMEMBER: Goal Setting/Nutrition Challenge Meeting on Sunday @ 1pm! New Nutrition Challenge starts on January 12th!! Come see what is in store for you! If you can’t make the meeting, watch the website for updates and information!

7:30am WOD for all those who want to try their hand at it! Scaling and modifications are available(It’s posted on facebook and it’s waaaaaaay too long to type…It’s a “SethWOD” 😉

9am WOD

“Belinda’s Dozen”-Tabata Style

3 rounds (20 seconds work, 10 seconds rest)-lowest score counts; 30 seconds rest between movements

DU’s – Push-ups – Lunges – Hollow Rocks – Burpees – KB (53/35) – Squats – Sit-ups –  Box Jumps (24/20) – Wallballs (20/14) – 10m Sprints – Pull-ups – Box Dips

**Total Score is lowest score of each movement added all together; modify movements as necessary

Have a Great Weekend!

Work Hard, Eat Clean, Be Blessed!


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