Work Out

Monday February 13, 2017

By Mack Unruh


"Peace I leave with you; my peace I give you. I do not give to you as the world gives. Do not let your hearts be troubled and do not be afraid."- John 14:27

February 13th WOD
Row 2k/1700 meters or 100/80 calories on the assault bike
with remaining time max rep Wall Ball Shot (20/14 lb to 10/9' target)
Run 1 mile (1200 meters on true form)
with the remaining time max rep box jump over (24/20")
*If you cannot run due to weather restraints sub 700 single unders with a jump rope 20:00-30:00
EMOM 10 Minutes
Odd- 30 second Handstand Hold (do more or less based on ability)
Even- 20 second Hollow Hold (add or subtract time based on ability)

Get to know your Coach: Courtney Unruh

1.What is your favorite and least favorite movement to see in a WOD?

- My favorite would have to HSPUs and my least favorite Ring Muscle ups!

2. What is your cheat meal of choice?
- Brownie mix without a doubt! (no baking just the mix)

3. What is your WOD music?
- Gangsta Rap

4. Favorite benchmark WOD?
- Diane because of the HSPUs

5. What do you love most about CFB?
- The community

6. If you were stranded on an island by yourself and could only bring two items what would they be?
- My baby blanket and a bible

I believe a gym should consist of more than: walking in the doors, putting your headphones on, doing your own thing and “getting your sweat on” for a couple of hours. Health and fitness are important aspects to our lives and I think there are many ways to achieve each of these. However, there is nothing that quite compares to CrossFit.

temp-post-imageOur belief that “routine is the enemy”, keeps people of all ages and areas of life ready for whatever they may face from day to day. Rather it be playing competitive sports, or simply having the energy to keep up with grandkids, CrossFit can prepare you for either or anywhere in-between.

Knowing that CrossFit helps me maintain a high level of health and fitness is one reason I keep coming back, but that is not the biggest reason I decided to become a CrossFit trainer. Community. That is the number one reason why I

love what I do. Every day I walk into the gym, I witness people from all walks of life building quality relationships. Each day presents a new challenge which allows gym members to come together in pursuit of a common goal – a healthy lifestyle! I see high fives, fist bumps, smiles, tears, sweat and blood. I see a community of people building each other up and pushing each other to do/accomplish things they never thought they could.

THAT is why I am a CrossFit Trainer!



Monday5:00AM - 7:30PM
Tuesday5:00AM - 7:30PM
Wednesday6:00AM - 7:30PM
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