Meet the Trainers at CFU

Christine Core

Significant Other: Keena Lynch

Kids: Just my 20ish softball “kids”

Occupation: Head Softball Coach at Lincoln University

Month/Year started CF: August 2019

Month/Year became Trainer: July 2020

Favorite CF Movement: Double unders, power cleans, wallballs 

Least Favorite Movement: Overhead squats, box jumps 

To share my love of CrossFit and fitness with others and help them feel welcomed and loved when they come to CFU. I also love to see people set goals, push them to work towards them, and see them succeed! 

Favorite Food: Anything Mexican and cookies

Hobbies: Reading, traveling, and being outside. I’m also working on my Masters Degree in Positive Coaching through Mizzou.

Christine, you have been such a huge addition to the CFU Team and family! Thanks for all you do for our community! 🙂


Never Miss a Monday!

You may see this saying quite often especially on social media platforms with the #nevermissamonday (heck we use it!) But why shouldn’t you miss a Monday when it comes to working out?? You’ve had a nice relaxed weekend and working out is probably the last thing you want to do…Here’s some reasons that you should!

  1. You’re more likely to work out the rest of the week. Getting in the gym on a Monday is like having a clean slate and you’ll more likely workout the rest of the week!
  2. You’ll smile more. 🙂 Who doesn’t want to smile more?? Exercise naturally increase your endorphins which makes you happier…so MOVE and 🙂
  3. You’ll subside anxious thoughts. Do you have anxiety issues? I do and exercise is the best medicine for treatment for me. It helps relieve the panicky feelings I have sometimes and helps me make it through the rest of the day.
  4. You’ll kickstart good self-control. Working out on a Monday will help with other things in your life, like your nutrition or drinking enough water. Who wants to waste a good workout with a quarter pounder with chees and a side of fries? (Don’t answer that 😉 ) But seriously, if I’m putting in the work in the gym, I don’t want to ruin it in the “kitchen”!
  5. You’ll catch better zzz’s. It’s true! I used to get maybe5-6 hours of sleep, but with some extra cardio along with the workouts, I’ve been getting a solid 8! Muscles are repaired at night and they need that recovery time to help you succeed. So go workout so you can rest easy tonight!
  6. You’ll boost brainpower. Boom! Go for a walk to help with that brainpower! The nerve cells react and helps people take on their tasks much better than just sitting around. Set an alarm on your phone if you’re behind a desk all day to just get up and move around for 5 minutes. Do this several times a day and see how much your thinking improves.
  7. You might make more money. Say what?? Studies show that regular exercisers make 9% more than their couch potato friends!

So who’s going to go exercise today?? We’ve already had 22 at our gym this morning and I’m getting set to hit the mats at 8:30…when will you workout today? Never miss a Monday, Tuesday, Wednesday…. You get my point! Have a great day! 🙂

Work Hard, Eat Clean, Be Blessed!


Resolutions or Results…

Do you make resolutions at the beginning of the new year? If so, did you meet last years? I’m betting that many of you missed the mark (I know I did!) Who would have guessed on December 31, 2019 that we would experience a year like no other (a year that shall not be named!)

But on a serious note, I hope that all of you and your family stayed healthy during the past year and you are set to have an even BETTER year! I set off in 2020, thinking that it would be my best year ever in terms of personal and business growth. Didn’t quite make the mark, but I can look back on the difficulties and know that I made it through! The only way to go is UP!

This year instead of resolutions, try setting small, manageable goals like: drink 80oz of water daily…do this for a week or two then add: exercise for 20 minutes per day 3x per week…after 2 weeks, bump up the minutes or the days and add another small goal like add more vegetables to my meals. The list of small goals is endless. Mine are pretty simple: Practice gratitude daily, Be present more, Get enough sleep/water daily, Exercise at least 5x per week, and eat 80% clean.

This month I’m trying a “Junk-Free January…No junk food, no alcohol and I’m ridding my house of 5 items of clutter daily. Try it this month and see what you can get rid of (I plan on getting rid of at least 7#/5” and a whole lot of clutter!) Join me!

So there you go, start with a little thing and the end game will be more satisfying instead of looking at the big picture over 300 days from now!

Baby Steps! If you need help with your goals or need a place to start, schedule a Free Intro so we can help! Happy New Year!

Work Hard, Eat Clean, Be Blessed!


Meet the Trainers at CFU

Nicole Rademan

Spouse: Brad

Kids: Brody and Carter

Occupation: Project Manager at Providence Bank

Month/Year Started at CFU: July 2018

Month/Year became a Trainer: October 2019

Favorite Movement: So many…but Power Cleans are the Fave

Least Favorite: Thrusters

Why I became a trainer: I like helping people and seeing them succeed. CrossFit means so much more than fitness to me, it’s therapy, it’s a community, it’s a way of life. 

Favorite Food: Pizza

Hobbies: CrossFit, DIY projects, kids sports activities, reading, site seeing and exploring Missouri trails  

Nicole has been a great addition to CFU! Seeing the transformation she has made the last 2 years has been amazing and she sets the bar for her fellow athletes in classes. So happy that she is part of the CFU crew!


Meet the Trainers at CFU!

Heather Horn

Significant Other: Joe Cassmeyer

Pets: Cleo(Australian Shepherd/Poodle)

Occupation: My full time job is to live my best life every day by getting out in nature, pushing myself and being kind to all those I come into contact with. I also have a Bachelor’s Degree in Marketing and Management.

Month/Year Started at CFU: July 2018

Month/Year became a trainer: July 2019

Favorite Movement: T2B

Least Favorite Movement: Thrusters

Why I became a trainer: I am passionate about fitness, physically and mentally. I am fulfilled when helping and supporting others in their fitness journey. 

Favorite Food: All things plant based, chips and guac anytime!

Hobbies: Creating delicious vegan meals, movies, abstract painting and keeping my Aussiedoodle, Cleo happy with exercise every day.

Heather adds so much to CFU! From her coaching on the floor to her expertise with specialty classes, Heather gives the members all she’s got to help them become Better Than Yesterday! Thanks for all you do for CrossFit Unstoppable, Heather! 🙂


Monday Motivation

July 2009…XL clothes weighing around 220

I chose not to go into the gym this morning for the 8:30 class. As I sat and enjoyed a cup of coffee (black, no extra stuff 😉 ) I thought, I’ll just do something real quick at home to get a workout in and then get busy on some to do list things. I sat for a couple of minutes longer and told myself, if not now, when?? Many times if I wait until the afternoon or even a few minutes longer of sitting on the comfy couch, I end up doing nothing.

So downstairs I went to take a stroll on the treadmill contemplating what I should do for a workout today. Our regular workout that was programmed was 5 rounds of 3min as many rounds as possible of 20 bar facing burpees, 15 hollow rocks then max effort of overhead squats at 65# for the ladies. I thought, I could do that with the 22# trainer bar…but the longer I walked the more the thought of doing that version drifted away from my thoughts.

So after walking a mile I went back upstairs equipped with my abmat and timer on my phone and ended up doing and every minute on the minute of 10 burpees, 20 situps and 20 squats. This ended up being 7 rounds for 21 minutes. Definitely got my heart rate up AND took me down memory lane. You see, as I was jumping up on one of my burpees, my eye caught a glimpse of a family photo from the summer of 2009. The summer before I made the biggest decision of my life. That decision was to finally start walking the walk that I’d been teaching to my PE students.

It was time to stop making excuses for being lazy and get my @$$ in gear. So I did…that December I decided to make treks to the YMCA (this was a couple years before CFU) at 4:30am 5 days a week to make a change in my life. I would do some dumbbell work on MWF and cardio on TTH…I would do the same exercises over and over…don’t get me wrong, it was hard and I stuck with it and after 12 weeks I lost around 12# or so. I was feeling much better about myself and I started running more…and I signed up for my first 5K! What?? I never was a runner per se, but had done sprints for basketball and volleyball in HS/College. Running more than a mile was going to be challenging, but I did it…In May of 2010, I ran that 5K and didn’t even stop to walk. That running kinda became an addiction and I was doing about 2 5K’s per month and getting faster with each one. The running along with lifting weights was doing wonders for my transformation so I kept at it and people started to notice.

In the summer of 2010, I discovered CrossFit and haven’t looked back since. It has been life changing and I KNOW I would not have met the people I know today had it not been for continuing on my CrossFit journey…

In 2010, I started sharing my experience with some moms at the school I was teaching at and that’s how Mid-MO Fitness was “born”…in my little basement in Wardsville. I had a couple of “clients” who would come over and workout. I loved (still do!) helping people, but wanted to help more so I started some boot camps – those were fun 🙂 And then…I applied for CrossFit affiliation…Next Saturday (28th) will be our 9 year anniversary. A lot of ups and downs, but in the long scheme of things, I’m living my dream…to help people become better than yesterday.

Long story short, that glimpse of that pic made me realize how far I’ve come in the last 11 years and I never want to go back. So if you’re needing some motivation to get started let me know and I can steer you in the right direction OR if you need help staying motivated, I can help you there too. Just think about where you want to be this time next year and get your rear in gear 😉

Work Hard, Eat Clean, Be Blessed! 🙂


Meet the Trainers at CFU!

Haley Sullivan

Spouse: Ryan

Kids: Paisley and Sage

Profession: Environmental Specialist 

Month/Year Started at CFU: 12/2017

Month/Year Became Trainer: 7/2018

Favorite Part of Being a Trainer: making friendships with the other coaches and athletes; being able to see people improve over time

Favorite Movements: thrusters, clean & jerk, double unders

Favorite Food: pizza, sushi, mexican, hotdogs, ice cream, fruit, veggies

Hobbies: Raising Sage, binge watching Netflix, hiking, traveling, walking my dogs

Haley has been with CFU for nearly 3 years now and she is always doing amazing things, like a sub 3min Fran time! Haley also coaches the synchronized skate team for strength and conditioning as well as leads some of our foundations classes. Haley sets a great example as an athlete and we are lucky to have her at CFU! Thanks Haley! 😊


Meet the Trainers at CFU!

Rayelyn Knipp

Spouse: BR

Kids: Beau

Occupation: Administrative Assistant 

Month/Year started CF: September 2016

Month/Year became Trainer: February 2018

Favorite CF Movement: Clean 

Least Favorite Movement: T2B

Why I became a trainer: I love helping people and lifting people’s spirits. Being a trainer gives me the opportunity to encourage people to become the best versions of themselves all while teaching them how to move properly and effectively. 

Favorite Food: Any sweets 

Hobbies: CrossFit, cleaning/organizing, raising my sweet boy

Rayelyn, since I’ve known her has always been a competitor and LOVES to learn! She always doing things to help herself get better and in turn helps those in the community. Look for Rayelyn being an online presence as CrossFit Unstoppable will soon be launching Online Fitness/Nutrition Coaching! You won’t want to miss out on Rayelyn’s help! 🙂 Very grateful that Rayelyn is a part of CFU!


Meet the Trainers at CFU!

Aaron Washburn

Spouse: Lisa 

Kids: Lucy & Miller

Profession: Director of Client Relations

Month/Year Started at CFU: 7/2012

Month/Year Became Trainer: 9/2018

Favorite Part of Being a Trainer: seeing transformations in people

Favorite Movements: cleans

Favorite Food: BBQ

Hobbies: learning new things

I should have included “nicknames” on the trainer profiles as Aaron has a unique one tying to my husband whose nickname is “Elvis” – Priscilla 🙂 Long and humorous story that Aaron can share with you! Aaron also serves as a Nutrition Coach at CFU and has guided many towards a healthier way of eating and living! Thankful to have him as a part of the CFU community!


Meet the Trainers at CFU

Dave Rice

Spouse: Lacy

Kids/Ages: McKenzie, Jackson, and Addie

Profession: Physical Therapist Assistant

Month/Year Started at CFU: 4/2013

Month/Year Became Trainer: 9/2014

Favorite Part of Being a Trainer: helping others push past limits to become mentally and physically stronger

Favorite Movements: snatch

Favorite Food: pizza

Hobbies: working out

For the past 7 years, Dave has added so much value to CFU! His creativity for warmups is awesome and his patience with all of the members is incredible! We are thankful for Dave’s expertise and what he provides for CrossFit Unstoppable!