NEW ON-RAMP CLASSES

New Classes Beginning tomorrow!

There will be two new On-Ramp class beginning tomorrow, Monday September 8th, 2014.  On-Ramp includes 2 weeks of 6 sessions in which new athletes learn the fundamentals of CrossFit. The first session is always free!  As a new athlete, you will learn the various movements which are at the core of CrossFit. If you’re interested in becoming a member, give us a call at (760) 718-9848 and reserve your spot in the upcoming On-Ramp Classes. We will be hosting one class at 12pm and another at 6:15pm.

On-Ramp Classes are required for all new memberships; though, if you are experienced in CrossFit and understand each of the fundamental movements, you will not be required to participate in the On-Ramp Classes.  In order to do this, we do ask that you can pass an initial screening of each of the movements.

Please feel free to contact us to reserve a spot in the On-Ramp classes.  If you’d like to drop in for a screening, please show up 15 minutes prior to one of the On-Ramp Classes above and we’d be happy to work with you.

Consistency is key.

Good morning CrossFit Unbound Athletes,

As I lay here tonight thinking about the successes that I’ve experienced in fitness, one thing comes to mind…consistency. Consistency is one of the most important aspects of achieving goals. Consistency is more than just showing up, it is working as hard as you can when you step inside the box. I’ve seen the sacrifices that you have all made in order to get stronger, be faster, and move more weight. As a coach, I’ve seen the changes, both physically and mentally, among those of you who have been consistent. And that is what drives me.

Many of you have made big strides in your performance recently and all of the credit is due to you. You have been the one coming in and looking forward to the challenge of a brutal workout. Why? Because you know that after each second, minute, day or week that you spend in the box, you are becoming that much stronger. Realizing this fact also allows you to set new goals and aspire to be better than you were the day before. The ability for you to be humble enough to see where you have come from, while still holding true desires and goals, only makes you that much stronger mentally. It makes you more confident in who you are and of what you are capable of accomplishing.

My hope for each and every one of you is that when you’re having an off day, you can reminisce on your first experiences of CrossFitting or weightlifting. I hope that you can appreciate all of the PR’s that you’ve hit thus far and find solitude in the fact that you are only just beginning. Stay dedicated and be consistent in your training. Over time you will be sure to see the changes that you desire. All of the hard work, blood, sweat and tears will be completely worth it.

-Coach Andy

BOGO Sale, Now through September 30th, 2014

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Happy Tuesday!

Hey CFU athletes,

We hope you enjoyed your Labor Day weekend and are ready to begin this next week with full force.  We, at CrossFit Unbound,  would like to give a huge shout out to all of the athletes who joined us for the Labor Day Team WOD & BBQ. Yesterday also marked the first day of new ownership for Andy and I and we are so grateful for this new journey.  I’d also like to say a big “Thank you” to Coaches Nick and Andreah for helping us set up and getting the gym ready for the craziness that ensued yesterday.  We had a great time and we hope that everyone who attended enjoyed it as well.

For those of you who were unable to join us for the Team WOD on Monday, we have some exciting news to share. We will be changing the gym’s name from CrossFit Unbound to CrossFit Amethyst. Throughout this transition, we will be updating the Facebook page  and developing a new blog for CrossFit Amethyst. Stay tuned for more updates!

Tuesday’s WOD is all about Front Squats. We truly believe in the importance of implementing front squats into the strength program because of its versatility in the worlds of Weightlifting and CrossFit. So remember to keep those elbows up and when the going gets tough, go harder!

Mobility:
Shoulders & Hips
Strength:
Front Squat
WOD:  
21-15-9  for Time:
Front Rack Lunges (135/95)
Burpees

 

 

Time to Let Go

It’s been over 3 years now since I started CFU and tomorrow will be my last.  It’s been a crazy 3 years and with everything there have been ups and downs to it but my favorite has always been the clients.  You guys, past and present, have been my driving force.  I have always cared about your fitness and your progress and will continue to do so long after I leave this place.  Every one of you have touched my heart and have become like a true family to me.

I feel like a special shout out needs to be given to the Reid family especially because if it were not for them I don’t know if I would have ever taken the steps to open this place.  They have seen every bump in the road, every high and every low this place has gone through and have always 100% stood by my side and I cannot thank them enough for that.  For believing in me and believing in what CFU had to offer.

This last month I have worked has been a very hard one on me and mostly because I knew there would be an end.  As much as I want the change in my life, I also struggle with the idea of leaving all of you.  You all are my family.  The idea of CFU changing and growing without me is not easy for me.  I’ve lived in breathed this place every day since I opened my doors in July 2011.   Although I know it is the best move for me personally, I still struggle with the idea of something so final.  Coach Andy will be taking over from this point forward.  My hopes for all my clients is that you continue your journey in fitness and keep striving to always be better than you were yesterday.

July 5, 2011 Opening Day

Brian and Rebecca Reid, 2 of my first clients

Strength:

Front Squat

Mobility:

Wall Stretch

Shoulders

Chest Smash

Workout:

“Megan”

21-15-9

Burpees

KB Swings

Double Unders

Thursday

Strength:

Push Press

Mobility:

Shoulders

Workout:

12 Min AMRAP:

15 Tuck Crunches

15 Arch Rocks

15 Toes to Bar

Happy Birthday Eddie!

Strength:

Snatch Pull

Mobility:

Hamstrings

Shoulders

Wall Stretch

Workout:

2-4-6-8-10

Thrusters

10m Sprints

Cashout:

Max Effort Plank Hold

 

Happy Birthday Don!!!

Gymnastics:

Chin Ups

Dips

Mobility:

Shoulders

Wall Stretch

Workout:

“Don’s 30th Birthday WOD”

800m Run

26 Slam Balls

84 Burpees

30 KB Snatches

Monday, Monday!

Strength:

Deadlift

Mobility:

Hamstrings

Wall Stretch

Workout:

EMOM for 12 Min:

25 Double Unders

ME Pistols

Epic Day!

If you were wondering the Jon North Seminar was AWESOME!!!  It was a day full of learning, technique work, lifting, loud music and PR’s everywhere!  A huge thank you goes out to Jon and Jessica North for making this day happen.  We definitely walked out better coaches and athletes today!

Sunday

Rest day

or

Make up day

@10am w/ Coach Andy