Bootcamp – November 2

img_7051

1000m run
10 push-ups
20 wall jumps
30 walking lunges
40 sit-ups
1000m run
40 sit-ups
30 walking lunges
20 wall jumps
10 push-ups
1000m run


Conditioning – November 2

img_6882

4 Rounds
10 box jumps + 10 sit-ups with KB + 10 KB SDHP + 10 burpees over KB
—-Rest 4 minutes—-
WoD 2: 3 Rounds
10 pull-ups + 10 dips + 10 wall balls
—–Rest 3 minutes——
WoD 3: 2 Rounds
10 goblet squats + 10 v-ups


CF Blog November 1

Strength:

fullsizerender-2

Bench Press 5-5-5-5

Team WOD: (teams of 4)
EMOM 24 (alternating exercises)
1 Min Calorie Row
1 Min KB Swings (1.5/1)
1 Min Ball Slams (30/20)
1 Min Rest


Today is Bring a Buddy Day!!!  

Have a friend who has been wanting to try out CrossFit?  Bring him/her to any one of our regularly scheduled CrossFit Classes today for an epic partner WOD!!!

*

Congrats to our Ultimate Beach Volleyball team – 2016 VBGB Finalists!!! Final game is next weekend!! Head out and show your support!!

*

Save the Date!

Our Annual Ultimate Christmas Party will be Saturday, December 17!!!  You won’t want to miss it!!


Conditioning – November 3

untitled-3

Family meals

International eats

Tech

Stop apologizing

Berlin bars

Sky P.A.

Why?

Flying cars

[hr]  5 Rounds: 500m row + 5 pull-ups + 10 wall balls + 15 KB swings  + 20 Russian twists

Cashout: 3×10 hollow rocks and back arches

CF Blog November 3

Strength:

img_0848

Deadlift 5-4-3-2-1

WOD: “Annie”
50-40-30-20-10
Double Unders
Abmat Sit-ups


The Ultimate Christmas Giveback

Once again, Ultimate CrossFit is teaming up Thompson Family Services to give local Charlotte families in need a little help this holiday season.

For those unfamiliar with Thompson Family Services, it’s an amazing local organization that provides education, care, and treatment to children and families in need through both outpatient and residential services.

For the holidays this year, Thompson will set up two large “Family Shopping Days” – one at at their Child Development Center and one at their Family Services center where parents in need can come and “shop” from a store full of donated items. It is a really cool event!

This is where we are hoping our Ultimate CrossFit community can step in and help…

Our goal is to help Thompson in their efforts to collect enough donations to be able to fully stock these two stores for their families in need.

*We will have wish list items on display by the entrance to the Main Gym by next week. If you’d like to participate, please take one (or more!) of the tags and purchase the item on it.
(We are focusing on the grade school age group – feel free to purchase items not on display, just make sure they are appropriate 🙂 )

*All donations should be turned in by December 3rd (you can leave them in the Trainers’ Office for Liz)

*All donations should be new, as they will all be given as gifts. *Please do not wrap them!

If you have any questions or concerns, please email Liz (liznaum@gmail.com)


Bootcamp – November 4

img_6864
[hr] 1 mile run: rest 4 minutes
1200m run: rest 3 minutes
800m run: rest 2 minutes
400m run

Cashout: Handstand holds

CF Blog November 4

Speed:

img_6477

EMOM 7
50m Sprint

WOD:
4 Rounds
20 KB Goblet Lunges (1.5/1)
3 Burpee Muscle-ups*
20 KB Clean & Presses (1.5/1)

*6 Burpee C2B Pull-ups/Pull-ups

***

The Ultimate Christmas Giveback

Once again, Ultimate CrossFit is teaming up Thompson Family Services to give local Charlotte families in need a little help this holiday season.

For those unfamiliar with Thompson Family Services, it’s an amazing local organization that provides education, care, and treatment to children and families in need through both outpatient and residential services.

For the holidays this year, Thompson will set up two large “Family Shopping Days” – one at at their Child Development Center and one at their Family Services center where parents in need can come and “shop” from a store full of donated items. It is a really cool event!

This is where we are hoping our Ultimate CrossFit community can step in and help…

Our goal is to help Thompson in their efforts to collect enough donations to be able to fully stock these two stores for their families in need.

*We will have wish list items on display by the entrance to the Main Gym by next week. If you’d like to participate, please take one (or more!) of the tags and purchase the item on it.
(We are focusing on the grade school age group – feel free to purchase items not on display, just make sure they are appropriate 🙂 )

*All donations should be turned in by December 3rd (you can leave them in the Trainers’ Office for Liz)

*All donations should be new, as they will all be given as gifts. *Please do not wrap them!

If you have any questions or concerns, please email Liz (liznaum@gmail.com)


CF Blog November 5

WOD:

img_0772

“Artie”
AMRAP 20
5 Pull-ups
10 Push-ups
15 Air Squats
5 Pull-ups
10 Thrusters (95/65)

***

hero-arthurlopez
Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year veteran of the force, was serving on the Emergency Services Unit at the Nassau County Police Department at the time of his death. He kept himself in peak physical condition for the job as a member of CrossFit Merrick in Bellmore, New York. Fran and Cindy were among his favorite workouts.

He is survived by his sister, Charo; and parents, Alfonso and Mirella.

***

Don’t forget to head on out to VBGB this weekend to cheer on our Ultimate Beach Volleyball team in the finals!!!

*

And if you’re looking for something fun to do NEXT Saturday, head on out and cheer on our many Ultimate Runners taking part in the Charlotte Marathon/half-marathon/relay!!

 


CF Blog November 6

Don’t Forget it’s Daylight Savings!!

WOD:

img_0769

3 Rounds
500m Row
10 Burpees
15 GHD Sit-ups
20 Box Jumps (24/20)
30 Sledgehammer Strikes (15 R/15 L)


Bootcamp – November 7

img_6747
[hr] EMOM 24 minutes
Minute 1: jump rope
Minute 2: plank
Minute 3: burpees
Minute 4: wall sits


Conditioning – November 7

img_6879
[hr] AMRAP 15: 500m row + 15 DB presses + 30 seconds of rest
—-rest two minutes—-
AMRAP 10
10 calories on bike + 10 wall balls + 30 seconds of rest


CF Blog November 7

Strength:

img_6479

Back Squat 5-5-5

WOD: “Helen”
3 Rounds
400m Run
21 KB Swings (1.5/1)
12 Pull-ups

***

Momma’s Quote of the Week: “The first step towards getting somewhere is to decide that you are not going to stay where you are.”–Unknown

*

Check out Aaron H.’s latest words of wisdom, written for OrthoCarolina.com:

BUILDING ON YOUR WORKOUT ROUTINE: TOP TIPS FOR STRENGTH TRAINING

From bodybuilding to CrossFit, from barre workouts to bodyweight workouts, from free weights to machines, the options for weight lifting and strength training are almost denser than muscle mass itself.

Whether you’ve been a cardio rat your whole life or have never done any exercise at all, starting the process of getting into a strength training routine can be somewhat daunting and intimidating. Trust me, I know this feeling firsthand. I went from indulging in foods that are less than good from you and getting very little exercise to becoming a CrossFit coach, runner, yogi and lululemon® ambassador. It wasn’t easy, and I got frustrated at times. But as a physician assistant, I know that strength is critical to our health in particular as we age.

Here are my top “rules” for getting into strength training:

  • Find a good coach/gym. Look at certifications and experience. I highly recommend those with a CSCS (Certified Strength and Conditioning Specialist) certification. These are knowledgeable individuals who have gone above and beyond to receive special recognition for their education.
  • Start slow. Avoid the “more is better” mentality. Remember, you can’t exercise if you’re constantly battling injuries.
  • Don’t focus on the numbers. Focus on technique. Develop a solid foundation to best avoid injury.
  • At some point, your numbers will plateau. Early on, every beginning athlete gets excited because you begin to lift more and more weight. Don’t sacrifice technique to lift a few more pounds.
  • Don’t underestimate the importance of rest. As you progress you may find yourself needed to go to bed a little earlier. Chronic fatigue is a source of overuse injuries.

Continue reading…


Conditioning – November 8

img_6932
[hr] 3 Rounds
10 calorie bike
20 sit-ups
rest 60 seconds
10 calorie bike
10 renegade rows
rest 60 seconds
10 calorie bike
20 Russian twists
rest 60 seconds


CF Blog November 8

Strength:

img_0870

EMOM 10: 1 Deadlift @80%

WOD:
1000m Row
50 Wall Balls (20/14)
50 Box Jumps (24/20)
750m Row
35 Wall Balls (20/14)
35 Box Jumps (24/20)
500m Row
25 Wall Balls (20/14)
25 Box Jumps (24/20)

***

We all know at the gym that exercise is important.  Today it is especially important.  Regardless of your candidate or party affiliation, make sure you get out there, flex those arms, and EXERCISE YOUR RIGHT TO VOTE!!! 

***

Notes from Aaron about Saturday:

Charlotte Marathon – Housekeeping Items

1) No run club this week, although I will be going for a light jog Wednesday (not Tuesday) from the gym at 5:30. 3-4 miles if anyone is interested.

2) Don’t forget your packets! Relay groups will need to send the person that registered. They’ll grab tees/bibs. Charlotte Convention Center Friday 10a-9p.

3) The Relay, Half, and Full Marathons start at 7:30a. We must be in our corrals by 7:15a. Start time temps will be ~41 deg. Bring an old long sleeve tee/sweatshirt/garbage bag. They’ll have donation buckets at the start line.

4) Let’s plan on a group picture 7a at the corner of MLK and Mint, at the entry steps of BB&T Stadium.

5) Relay people – discuss beforehand which legs you’ll be running. There are no shuttles to drop off points so plan accordingly. Maps available here: http://runcharlotte.com/marathon-weekend/course-maps-2/

6) Late Relay runners & People on Bikes – please show some love and smiles to the Half/Full runners late in the race. They’ll appreciate your energy. (Amanda Hewitt, Allyson Lingerfelt, Abby Young, Wes Palmer, Bo Liu, Brian Foushee, Curtis Krumel, Gus Obleada, Garrett P. Nelson)

7) We have some post-race fun planned. Make sure you check with me or your team captain for details.

8) As a race Ambassador, I just want to say “Thank You”. You all are pretty damn awesome.

 


Bootcamp – November 9

img_6752
[hr] AMRAP 30
Stair loop with 10 jumping lunges + 20 kayaks at top and 10 push-ups + 20 sit-ups at bottom


Conditioning – November 9

img_7082
[hr] 800m Run
15 KB Swings
20 Box Jumps
25 Ball Slams
30 Overhead Walking Lunges
25 Double Unders
20 Wall Balls
15 Renegade Row
800m Run


CF Blog November 9

Strength:

img_0880

Strict Press 5-5-5

Partner WOD:
200 Double Unders
150 OHWL (45/25)
100 Abmat Sit-ups
50 Ring Dips
400m Run (together)

***

Inspirational read from the Athlete Daily:

“This is 200 pounds”

Kaitlin Burgess is a Pro Strongman competitor who has lifted a 300 lb. stone to a 48 inch platform, can log press 200 lb. and deadlifts nearly 500 lb. But it was just a few years ago that Burgess was an out-of-shape new mom who was so scared and embarrassed that she couldn’t bear to go to a gym with other people in it.

Pro competitor Kaitlin Burgess before and after discovering Strongman. Burgess weighs about the same in both pictures.

So Burgess found herself in a CrossFit gym, going in between classes to work with the owner to avoid a group setting. It was immediately obvious that Burgess, whose dad was a bodybuilder and brother was a college football player, was really strong.

But when Pro Strongman competitor Bryan Barrett tried to convince Burgess to do one of his local competitions she blew him off. Again and again.

“Finally, we did try some real basic Strongman stuff and [Bryan] was like, ‘I’ll train you’,” Burgess said. “At the time, I had left my daughter’s dad. I couldn’t pay anything, and he let me.”

But the newly single mom didn’t just take an interest in Strongman.

Burgess also rekindled her old partying ways, as a mechanism to cope with depression. She was surrounding herself with people, drinking and socializing as a way to get back on her feet.

In reality, she was sabotaging all of those efforts.

“I remember Bryan broke me down. He said, ‘Hey, I’m not telling you how to live your life, but if you quit drinking and partying you’d be really good [at Strongman],” said Burgess.

“And within the first month of not drinking alcohol, I exploded. I wasn’t tired, I had energy. It was unbelievable.”

It’s even more impressive watching Burgess, who recently picked up two more pro cards at Strongman Corporation Nationals, when you consider all the things she now juggles.

Continue reading…


Conditioning – November 10

heart

Get your learn on: WORD and LOCATION

Not rewarding?

Ruined

Ice gain

Powerlifter to astronaut

Skewed

USB condoms

[hr] 5 Rounds
20 KB swings
50 double unders
400m run


CF Blog November 10

Strength:

img_0885

Weighted Chin-ups
3-3-3-3-3

WOD:
AMRAP 20
5 Clean & Jerks (185/135)
10 T2B
Rest 30 seconds

***

*Giving Trees will be up by today!!*

The Ultimate Christmas Giveback

Once again, Ultimate CrossFit is teaming up Thompson Family Services to give local Charlotte families in need a little help this holiday season.

For those unfamiliar with Thompson Family Services, it’s an amazing local organization that provides education, care, and treatment to children and families in need through both outpatient and residential services.

For the holidays this year, Thompson will set up two large “Family Shopping Days” – one at at their Child Development Center and one at their Family Services center where parents in need can come and “shop” from a store full of donated items. It is a really cool event!

This is where we are hoping our Ultimate CrossFit community can step in and help…

Our goal is to help Thompson in their efforts to collect enough donations to be able to fully stock these two stores for their families in need.

*We will have wish list items on display by the entrance to the Main Gym by today. If you’d like to participate, please take one (or more!) of the tags and purchase the item on it.
(We are focusing on the grade school age group – feel free to purchase items not on display, just make sure they are appropriate 🙂 )

*All donations should be turned in by December 3rd (you can leave them in the Trainers’ Office for Liz)

*All donations should be new, as they will all be given as gifts. *Please do not wrap them!

If you have any questions or concerns, please email Liz (liznaum@gmail.com)


Bootcamp – November 11

img_7047
[hr] Since our marathon relay is tomorrow….

3 x 1000m run (easy pace – rest between sets)
EMOM 8: push-ups 15/10

CF Blog November 11 (Veteran’s Day)

Strength:

image courtesy of veteransday2016.com
image courtesy of veteransday2016.com


7×1 Power Snatch + 3 OHS

WOD:
4 Rounds
20 Ball Slams (30/20)
400m Run
50m Farmer’s Walks (1.5/1)
5 Box Jumps (30/24)

***

THANK YOU VETERANS!!!  

We are operating on a regular schedule today!!

***

Notes from Aaron about tomorrow’s Race:

Charlotte Marathon – Housekeeping Items

* Don’t forget your packets! Relay groups will need to send the person that registered. They’ll grab tees/bibs. Charlotte Convention Center Friday 10a-9p.

* The Relay, Half, and Full Marathons start at 7:30a. We must be in our corrals by 7:15a. Start time temps will be ~41 deg. Bring an old long sleeve tee/sweatshirt/garbage bag. They’ll have donation buckets at the start line.

* Let’s plan on a group picture 7a at the corner of MLK and Mint, at the entry steps of BB&T Stadium.

*Relay people – discuss beforehand which legs you’ll be running. There are no shuttles to drop off points so plan accordingly. Maps available here: http://runcharlotte.com/marathon-weekend/course-maps-2/

* Late Relay runners & People on Bikes – please show some love and smiles to the Half/Full runners late in the race. They’ll appreciate your energy. (Amanda Hewitt, Allyson Lingerfelt, Abby Young, Wes Palmer, Bo Liu, Brian Foushee, Curtis Krumel, Gus Obleada, Garrett P. Nelson)

*We have some post-race fun planned. Make sure you check with me or your team captain for details.

* As a race Ambassador, I just want to say “Thank You”. You all are pretty damn awesome.

***

The Ultimate Christmas Giveback

Once again, Ultimate CrossFit is teaming up Thompson Family Services to give local Charlotte families in need a little help this holiday season.

For those unfamiliar with Thompson Family Services, it’s an amazing local organization that provides education, care, and treatment to children and families in need through both outpatient and residential services.

For the holidays this year, Thompson will set up two large “Family Shopping Days” – one at at their Child Development Center and one at their Family Services center where parents in need can come and “shop” from a store full of donated items. It is a really cool event!

This is where we are hoping our Ultimate CrossFit community can step in and help…

Our goal is to help Thompson in their efforts to collect enough donations to be able to fully stock these two stores for their families in need.

*We will have wish list items on display by the entrance to the Main Gym by today. If you’d like to participate, please take one (or more!) of the tags and purchase the item on it.
(We are focusing on the grade school age group – feel free to purchase items not on display, just make sure they are appropriate 🙂 )

*All donations should be turned in by December 3rd (you can leave them in the Trainers’ Office for Liz)

*All donations should be new, as they will all be given as gifts. *Please do not wrap them!

If you have any questions or concerns, please email Liz (liznaum@gmail.com)


CF Blog November 12

WOD:

14657355_10153785532621493_2513483180284604887_n

21-15-9
Power Cleans (95/65)
Bar Facing Burpees
15-12-9
Thrusters (95/65)
Calorie Row
12-9-6
Power Snatches (95/65)
Calorie Bike

***

Good luck to all of our runners participating in the Novant Health Charlotte Marathon, Half-Marathon, Relay and 5-k!!!  We are so proud of you!!! 

For those not running, get out and cheer on the runners if you can!  It’s sure to be a great event!!

 


Conditioning – November 23

img_7789
[hr]  4 Rounds
200m run w/ slam ball
20 slam ball OHWL
20 slam ball situp
20 slam ball burpee


CF Blog November 13

WOD:

14955914_10153850088131493_2314124913510272263_n

3 Rounds
1 min Max Rep Push-ups
1 min Max Rep KB Swings
1 min Max Calorie Row
1 min Rest

***

Congrats Charlotte Marathon Runners!!


Bootcamp – November 14

img_6894
[hr] 10 Rounds: 10 lunges + 10 broad jumps + 20 mountain climbers + 50 jump rope singles

Cashout: max effort jump rope singles or double under practice

Conditioning – November 14

img_6938
[hr] AMRAP 25min
1 Rope Climb
10 Wall Balls
20 KB swings
30 Sit-ups
400m Run


CF Blog November 14

Strength/Skill:

fullsizerender

Hang Power Clean
5-5-5-5

WOD:
27-21-15
Back Squats (165/115)
HSPU

***

“Love and kindness are never wasted. They always make a difference. They bless the one who receives them, and they bless you, the giver.”—Barbara De Angelis

***

From Aaron:

5 marathon relay teams
4 half marathoners
5 full marathoners
•Amanda Hewitt ran her first half marathon
•Curtis Krumel, Garrett P. Nelson, Bo Liu, & Brian Foushee all completed their first marathon
•Kara Seeloff ran an extra 5k
•Jordan Harris inadvertently ran an extra 4 mi
•Gus Obleada ran 20 mi because, well, he’s “Gus”
•Megan Orrell, Ashley Hofler, Mie Yoshinaga, & Ivy Mauney rode many many miles on bikes.

Total Miles Ran by UCF = 337.4

Ya know what? We’re bad ass. What an awesome day of love and support from our community. Thanks to all that came out.

***

The Ultimate Christmas Giveback

Once again, Ultimate CrossFit is teaming up Thompson Family Services to give local Charlotte families in need a little help this holiday season.

For those unfamiliar with Thompson Family Services, it’s an amazing local organization that provides education, care, and treatment to children and families in need through both outpatient and residential services.

For the holidays this year, Thompson will set up two large “Family Shopping Days” – one at at their Child Development Center and one at their Family Services center where parents in need can come and “shop” from a store full of donated items. It is a really cool event!

This is where we are hoping our Ultimate CrossFit community can step in and help…

Our goal is to help Thompson in their efforts to collect enough donations to be able to fully stock these two stores for their families in need.

*We will have wish list items on display by the entrance to the Main Gym. If you’d like to participate, please take one (or more!) of the tags and purchase the item on it.
(We are focusing on the grade school age group – feel free to purchase items not on display, just make sure they are appropriate 🙂 )

*All donations should be turned in by December 3rd (you can leave them in the Trainers’ Office for Liz)

*All donations should be new, as they will all be given as gifts. *Please do not wrap them!

If you have any questions or concerns, please email Liz (liznaum@gmail.com)


Conditioning – November 15

img_7211
[hr]4 Rounds
2min Row
2min Bike
2min Prowler Push
2 min Rest


CF Blog November 15

img_6481
Strength:
Push Press 3-3-3-3

WOD:
7-6-5-4-3-2-1
Deadlifts (275/185)
Muscle-ups*

*2 pull-ups = 1 mu

***

Interesting read from CrossFit Invictus:

The Case Against NSAIDs

(Originally Published April 3, 2014)
Written By Calvin Sun

When I was in the Army, the panacea for all ailments was a couple of 800mg ibuprofen and a canteen of water. We called it “Ranger Candy” or “Vitamin M” and we joked that all the Army doctors graduated from the Motrin School of Medicine. In college, I learned that the old RICE acronym (Rest, Ice, Compression, Elevation) is sometimes spelled with an extra “I”… as in ibuprofen. My guess is that you have been told to take ibuprofen at some point in your life by a doctor, athletic trainer, or coach. I’m sure their intentions were good, but drugs like ibuprofen can be very detrimental to your health.

Ibuprofen is what is known as a non-steroidal anti-inflammatory drug (NSAID). People hear “anti-inflammatory” and immediately think that’s always a good thing. Inflammation is a normal part of the healing response to an injury or the microtrauma induced by intense exercise. NSAIDs are a class of drug that work by inhibiting the enzyme known as cyclooxygenase (COX). Inhibiting this enzyme prevents prostaglandin synthesis which in turn prevents inflammation and pain. This is how ibuprofen and other NSAIDs can provide temporary pain relief. Unfortunately, inhibiting this pathway causes other problems.

Prostaglandins are hormone-like messenger molecules that mediate the healing process. The inflammatory response facilitates muscle repair through phagocytosis of cellular debris and the release of chemoattractants and growth factors. In other words, this process MUST occur for your body to heal itself. Inflammation signals cells (phagocytes) that come and “take out the garbage”. At the same time, oxygen and nutrients are brought in to help facilitate healing. The COX-2 pathway has been found to be essential during the early stages of muscle regeneration. In fact, numerous studies have found COX-2 to be essential for healing of skeletal muscle, ligaments, bone, and even the liver.

Short-term pain relief comes at a very high cost. A study published in the Journal of Bone and Joint Surgery found that NSAIDs not only disrupted the healing process after exercise-induced injury, but there was a subsequent loss of muscle function compared to the control group of test subjects that didn’t take any NSAIDs. Test subjects treated with NSAIDs had diminished torque and force generation compared to the control group. Not ideal if your goal is to PR your clean and jerk.

You have probably experienced delayed on-set muscle soreness, or DOMS, at some point from exercising. DOMS is caused by microtrauma to your muscle tissue, it’s a normal part of progressive overload. The stimulus of exercise is what allows your muscles, tendons, ligaments, and bones to grow stronger. Don’t waste your workout by taking an NSAID. Better methods for dealing with DOMS include active recovery and compression modalities.

Acute soft-tissue injuries are another common scenario where you might be tempted to take an NSAID (a hamstring strain, a rolled ankle, etc). Don’t do it. Instead, use the updated protocol from Dr. Kelly Starrett: “Move safely when you can, what you can. Compress lymphatics and soft tissues (use bands, muscle contraction, clothing, normatec , etc.) Elevate when you can. MCE”.

NSAIDs can also cause a variety of other side effects including gastrointestinal bleeding, liver toxicity, and renal failure. The New England Journal of Medicine estimates at least 10 to 20 percent of NSAID users experience dyspepsia (indigestion). Another study published in Drug Safety, found that nearly half of all gastrointestinal bleeding cases were caused by NSAIDs. According to the medical journal, there are nearly 20,000 NSAID-related deaths per year among arthritis patients alone.

NSAIDs are serious medicine. If you are an athlete, these drugs should have no place in your daily life.


Bootcamp – November 16

img_6942
[hr]  Tabata
First 4 minutes: yard sales
Second 4 minutes: extreme jacks
Third 4 minutes: row boats
Fourth 4 minutes: mountain climbers
Fifth 4 minutes: tricep dips
Sixth 4 minutes: flutter kicks


Conditioning – November 16

img_6980
[hr] 5 Rounds
400m run
20 lateral plyo skier hops
15 double unders
10 KB swings
500m row


CF Blog November 16

Speed:

img_0955

Partner Band Sprints
10 x 25m

Partner AMRAP 22:
22 Wall Balls (20/14)
22 Power Snatches (75/55)
22 Box Jumps (24/20)
22 Push Presses (75/55)
22 Calorie Row

***

Thanksgiving Holiday Hours:

Thursday the 24th- 8 and 10am only
Friday the 25th – 8am , 10am, 12pm only
Saturday the 26th – 8am, 9:30 am, 11am only

*

The Ultimate Christmas Giveback

Once again, Ultimate CrossFit is teaming up Thompson Family Services to give local Charlotte families in need a little help this holiday season.

For those unfamiliar with Thompson Family Services, it’s an amazing local organization that provides education, care, and treatment to children and families in need through both outpatient and residential services.

For the holidays this year, Thompson will set up two large “Family Shopping Days” – one at at their Child Development Center and one at their Family Services center where parents in need can come and “shop” from a store full of donated items. It is a really cool event!

This is where we are hoping our Ultimate CrossFit community can step in and help…

Our goal is to help Thompson in their efforts to collect enough donations to be able to fully stock these two stores for their families in need.

*We will have wish list items on display by the entrance to the Main Gym. If you’d like to participate, please take one (or more!) of the tags and purchase the item on it.
(We are focusing on the grade school age group – feel free to purchase items not on display, just make sure they are appropriate 🙂 )

*All donations should be turned in by December 3rd (you can leave them in the Trainers’ Office for Liz)

*All donations should be new, as they will all be given as gifts. *Please do not wrap them!

If you have any questions or concerns, please email Liz (liznaum@gmail.com)


Conditioning – November 17

leaf

Learn: WORD and LOCATION

 Strange deliveries

Email like a professional

Legendary encounter

Listen

Ifill

Chinsekikan

Divided

NC wildfire map

[hr] AMRAP 20
12 KB step-ups (6 RT, 6LT)
24 KB swings
12 sit-ups with medball toss toward wall
24 Double unders (3x singles)


CF Blog November 17

Endurance:

img_0942

Max Effort 2K Row

Skill/Strength:
Turkish Get-up
3-3-3-3 (ea. side)

Core:
3 Rounds
10 Strict T2B
20 Paloff Press (10 ea. side)
30 Banded GMs
40 Flutter Kicks

*

Thanksgiving Holiday Hours:

Thursday the 24th- 8 and 10am only
Friday the 25th – 8am , 10am, 12pm only
Saturday the 26th – 8am, 9:30 am, 11am only

*

The Ultimate Christmas Giveback

Once again, Ultimate CrossFit is teaming up Thompson Family Services to give local Charlotte families in need a little help this holiday season.

For those unfamiliar with Thompson Family Services, it’s an amazing local organization that provides education, care, and treatment to children and families in need through both outpatient and residential services.

For the holidays this year, Thompson will set up two large “Family Shopping Days” – one at at their Child Development Center and one at their Family Services center where parents in need can come and “shop” from a store full of donated items. It is a really cool event!

This is where we are hoping our Ultimate CrossFit community can step in and help…

Our goal is to help Thompson in their efforts to collect enough donations to be able to fully stock these two stores for their families in need.

*We will have wish list items on display by the entrance to the Main Gym. If you’d like to participate, please take one (or more!) of the tags and purchase the item on it.
(We are focusing on the grade school age group – feel free to purchase items not on display, just make sure they are appropriate 🙂 )

*All donations should be turned in by December 3rd (you can leave them in the Trainers’ Office for Liz)

*All donations should be new, as they will all be given as gifts. *Please do not wrap them!

If you have any questions or concerns, please email Liz (liznaum@gmail.com)


Bootcamp – November 18

img_7210
[hr] Suicide Sprints x 8 (90 secs rest between sets)

21 to 3 jumping squats  and burpees

CF Blog November 18

Strength:

img_1008

Front Squat 1-1-1-1-1

WOD: “Heartbreak Kid”
3 Rounds
10 Front Squats (185/135)
20 CTB Pull-ups
50 Double Unders

***

Good read from Architech Sports:

7 Bedtime Habits Ruining Your Sleep

Alan Tyson PT, ATC

“Getting enough sleep is crucial for athletic
performance,” says David Geier, MD, director of Sports Medicine at the Medical University of South Carolina. Studies have found that good sleep can improve speed, accuracy, and reaction time in athletes. According to the National Sleep Foundation, most people need about seven to nine hours of sleep a night. If you’re an athlete in training, that may not be enough. “Just as athletes need more calories than most people when they’re in training, they need more sleep, too,” says Geier. All the stress and grueling practices require more time to recover.

If you’re having trouble falling asleep, you’re in good company. An estimated 65 percent of Americans said they encounter sleep problems a few nights each week, according to a recent study by the National Sleep Foundation. Sleeping too little is also linked with an increased risk for obesity and depression.

But before you reach for a sleep aid from the nearest pharmacy, it’s worth re-examining your nighttime routine. Some of your favorite evening rituals could be responsible for that tossing and turning.

Going from Night Owl to Early Bird
Who says bedtime is just for kids? Take extra care to maintain your sleep schedule, especially on the weekends. The body responds to routine. If your bedtime is sporadic—11 p.m. some nights, 1 a.m. others—your mind won’t be properly prepared to snooze on the weekdays.

Bringing Books to Bed
Reading before bed is a habit for many. Problem is, your body has likely adapted to that routine—it won’t go to sleep until you’ve logged a couple chapters. Retreat to a comfy couch or window nook instead for your literary fix. The bed should be off limits for anything other than sleep.

Facebooking into the Wee Hours
The brightness of your computer screen stimulates the brain. Plus, it’s difficult for your mind to stop fretting about your digital to-do list, even after you’ve logged off. Avoid late-night surfing and shut down your computer. Give yourself time to wind down without any electronics.

Skimping on a Good Bed
A good mattress will cost you anywhere from $500 to more than $3,000. Consider it money well spent. A decent mattress—do your homework!—will give you a more restful sleep. The same is true for quality bedding and pillows. Opt for a soft pillow if you’re a back or stomach sleeper.

Buy a firmer pillow if you sleep on your side.

Setting a Bright Alarm Clock
The looming glare of your alarm clock can be distracting when trying to sleep. The goal is to have as dark a room as possible. Block the bright numbers with a book or consider buying a small travel clock. Your cell phone alarm may also do the trick.

Counting Sheep
When you just can’t fall asleep, it’s useless to stay in bed. If you’ve been trying to fall asleep for more than 30 minutes, the National Sleep Foundation suggests doing something mundane, like balancing a checkbook, reading or watching TV. An activity that demands marginal brainpower will lull your mind. Before you know it, you’ll be crawling back into bed genuinely tired.

Exercising Late at Night
Daytime workouts will keep you invigorated for hours. That’s why you don’t want to exercise within three hours of hitting the sack. Intense physical activity raises your body temperature and pumps your energy level—both interrupt a calm transition into sleep.

Continue reading…


CF Blog November 19

WOD:

fullsizerender-2

400m Run
30 KB Swings (1.5/1)
30 Box Jumps (24/20)
30 Ball Slams (30/20)
800m Run
30 KB Swings (1.5/1)
30 Box Jumps (24/20)
30 Ball Slams (30/20)
400m Run

***

Thanksgiving Holiday Hours:

Thursday the 24th- 8 and 10am only
Friday the 25th – 8am , 10am, 12pm only
Saturday the 26th – 8am, 9:30 am, 11am only

*

The Ultimate Christmas Giveback

Once again, Ultimate CrossFit is teaming up Thompson Family Services to give local Charlotte families in need a little help this holiday season.

For those unfamiliar with Thompson Family Services, it’s an amazing local organization that provides education, care, and treatment to children and families in need through both outpatient and residential services.

For the holidays this year, Thompson will set up two large “Family Shopping Days” – one at at their Child Development Center and one at their Family Services center where parents in need can come and “shop” from a store full of donated items. It is a really cool event!

This is where we are hoping our Ultimate CrossFit community can step in and help…

Our goal is to help Thompson in their efforts to collect enough donations to be able to fully stock these two stores for their families in need.

*We will have wish list items on display by the entrance to the Main Gym. If you’d like to participate, please take one (or more!) of the tags and purchase the item on it.
(We are focusing on the grade school age group – feel free to purchase items not on display, just make sure they are appropriate 🙂 )

*All donations should be turned in by December 3rd (you can leave them in the Trainers’ Office for Liz)

*All donations should be new, as they will all be given as gifts. *Please do not wrap them!

If you have any questions or concerns, please email Liz (liznaum@gmail.com)


CF Blog November 20

Strength:

img_6469

4 x 50m Farmer’s Walk
(AHAP)

WOD:
3 Rounds
500m Row
10 Dips
15 Push-ups
20 Wall Balls (20/14)
30 Sledgehammer Strikes (15R/15L)


Bootcamp – November 21

img_6945
[hr] 10 Rounds of 100m Sprint with 90 sec rest
WoD1: 100 Wall Squats for time
WoD2: 50 Push Ups for time


Conditioning – November 21

img_7931
[hr] 750m row
50 Double Unders
40 OHWL (45/25)
30 KBS (1.5/1)
20 Box Jumps (24/20)
800m run
20 Box Jumps (24/20)
30 KBS (1.5/1)
40 OHWL (45/25)
50 Double Unders
750m row


CF Blog November 21

Strength:

img_6474

Back Squat 3-3-3-3-3

WOD:
3 Rounds
400m Run
7 Muscle-ups
10 Hang Power Cleans (135/95)

***

Momma’s Quote of the Week: “Thankfulness creates gratitude which generates contentment that causes peace.”—Todd Stocker

***

Thanksgiving Holiday Hours:

Thursday the 24th- 8 and 10am only
Friday the 25th – 8am , 10am, 12pm only
Saturday the 26th – 8am, 9:30 am, 11am only

*

The Ultimate Christmas Giveback

Once again, Ultimate CrossFit is teaming up Thompson Family Services to give local Charlotte families in need a little help this holiday season.

For those unfamiliar with Thompson Family Services, it’s an amazing local organization that provides education, care, and treatment to children and families in need through both outpatient and residential services.

For the holidays this year, Thompson will set up two large “Family Shopping Days” – one at at their Child Development Center and one at their Family Services center where parents in need can come and “shop” from a store full of donated items. It is a really cool event!

This is where we are hoping our Ultimate CrossFit community can step in and help…

Our goal is to help Thompson in their efforts to collect enough donations to be able to fully stock these two stores for their families in need.

*We will have wish list items on display by the entrance to the Main Gym. If you’d like to participate, please take one (or more!) of the tags and purchase the item on it.
(We are focusing on the grade school age group – feel free to purchase items not on display, just make sure they are appropriate 🙂 )

*All donations should be turned in by December 3rd (you can leave them in the Trainers’ Office for Liz)

*All donations should be new, as they will all be given as gifts.

*Please do not wrap them!

If you have any questions or concerns, please email Liz (liznaum@gmail.com)


Visitors

Visiting Ultimate?

Great!  We are always excited to meet and welcome new friends to our box.
In order to help things run smoothly and keep your visit safe and fun, here are just a few things you need to know prior to coming to the gym (this applies to out of towners, friends/family of one of our members, and perspective members):
  • You must be an experienced CrossFit athlete to attend one of our classes.  If you’ve never done CrossFit before but would like to see what it’s all about, please come to one of our free Intro classes on Wednesday at 5:30pm or Saturday at 9:30am.  We’d be happy to show you the ropes!
  • Plan to arrive 5 minutes early to meet the coach and fill out our waiver.
  • Apologies, but Open Gym times and Olympic lifting classes are reserved for our members.
We look forward to your visit!

Conditioning – November 22

img_7209
[hr]  5 renegade rows + 100 DUs + 10 renegade rows + 100 DUs + 15 renegade rows + 100 DUs + 20 renegade rows + 100 DUs
Cashout: 3×10 hollow rocks and back arches


CF Blog November 22

Strength:

img_1079

Deadlift 5-5-5

WOD: “Karen”
150 Wall Balls (20/14)

***

Don’t forget to SHOP SMALL this Saturday and help support many of our Ultimate friends and members!

*

Thanksgiving Holiday Hours:

Thursday the 24th- 8 and 10am only
Friday the 25th – 8am , 10am, 12pm only
Saturday the 26th – 8am, 9:30 am, 11am only

*

The Ultimate Christmas Giveback

Once again, Ultimate CrossFit is teaming up Thompson Family Services to give local Charlotte families in need a little help this holiday season.

For those unfamiliar with Thompson Family Services, it’s an amazing local organization that provides education, care, and treatment to children and families in need through both outpatient and residential services.

For the holidays this year, Thompson will set up two large “Family Shopping Days” – one at at their Child Development Center and one at their Family Services center where parents in need can come and “shop” from a store full of donated items. It is a really cool event!

This is where we are hoping our Ultimate CrossFit community can step in and help…

Our goal is to help Thompson in their efforts to collect enough donations to be able to fully stock these two stores for their families in need.

*We will have wish list items on display by the entrance to the Main Gym. If you’d like to participate, please take one (or more!) of the tags and purchase the item on it.
(We are focusing on the grade school age group – feel free to purchase items not on display, just make sure they are appropriate 🙂 )

*All donations should be turned in by December 3rd (you can leave them in the Trainers’ Office for Liz)

*All donations should be new, as they will all be given as gifts.

*Please do not wrap them!

If you have any questions or concerns, please email Liz (liznaum@gmail.com)


Bootcamp – November 23

img_7001
[hr] WoD 1: 21-18-15-12-9-6-3 of Dips + Extreme Jacks + Yard Sales

WoD 2: 3 Rounds of 1 min Wall Touches + 1 min Plank

Conditioning – November 23

img_8034
[hr] 4 Rounds
200m run w/ slam ball
20 slam ball OHWL
20 slam ball situp
20 slam ball burpee


CF Blog November 23

Strength:

fullsizerender-3

Jerk 1-1-1-1-1-1-1

Partner WOD: (from 6/8/16)
“Viking Invasion”
1000m Row
400m Sledgehammer Run
100 Sledgehammer Strikes
400m Sledgehammer Run
1000m Row

Cash Out: CrossFit Tic Tac Toe (team vs team competition)

***

Thanksgiving Hours:
Thursday the 24th:
8am and 10am classes only
Friday the 25th:
8am, 10am and 12pm classes only

*

Save the Date for the Ultimate Christmas PARTY!!!! 

Saturday,December 17th
7pm-1am
@ Studio 1212
1212 E 10th St.

*

Safety First!

We want to make sure you are happy through the holidays but also keep you healthy for the New Year. So, as in years past, if you’ve had too much to drink and don’t have a designated driver, the cost of your cab/Uber ride home will be on the gym. Just email your receipt to mike@ultimatecrossfit.com and your cab fee will be taken off of your January membership dues.


No Bootcamp or Conditioning: Nov. 24-25

happy-thanksgiving
[hr] We are very thankful for all of you. Enjoy the holiday with family and friends!


CF Blog November 24 (Thanksgiving)

WOD:

Image courtesy of CrossFit9
Image courtesy of CrossFit9

400m Run
24 KB Swings (1.5/1)
24 KB Goblet Squat (1.5/1)
24 Burpees
24 Pull-ups
24 Abmat Sit-ups
24 DB Push Presses (45/30)
24 Double Unders
24 K2E
24 Wall Balls (20/14)
24 Box Jumps (24/20)
24 Ball Slams (30/20)
400m Run

***

Reminder: Only 8 & 10am classes today!!!
*Open gym will be limited just to those class times, not the time between classes

*

Hope everyone enjoys a safe and wonderful Thanksgiving!!!

*

Thanksgiving Hours:
Thursday the 24th:
8am and 10am classes only
Friday the 25th:
8am, 10am and 12pm classes
Saturday the 26th – 8am, 9:30 am, 11am only


CF Blog November 25

Strength:

fullsizerender-5

Snatch 1-1-1-1-1-1-1

WOD:
AMRAP 15
25 Pull-ups
50 Calorie Row
100 OHS (45/35)
50 Box Jumps (24/20)
25 Pull-ups

***

Reminder: 8am, 10am and 12pm classes only today!!
*Open gym will be limited just to those class times, not the time between classes*

Hours for Saturday the 26th – 8am, 9:30 am, 11am only

*

Save the Date for the Ultimate Christmas PARTY!!!!

Saturday,December 17th
7pm-1am
@ Studio 1212
1212 E 10th St.

*

Safety First!

We want to make sure you are happy through the holidays but also keep you healthy for the New Year. So, as in years past, if you’ve had too much to drink and don’t have a designated driver, the cost of your cab/Uber ride home will be on the gym. Just email your receipt to mike@ultimatecrossfit.com and your cab fee will be taken off of your January membership dues.


CF Blog November 26

WOD:

img_1111

3 Rounds
800m Run
25 Ball Slams (30/20)
25 Abmat Sit-ups
3 Muscle-ups
10 HSPU

***

Hours for today – 8am, 9:30 am, 11am only
*Open gym only during class times

*

Don’t Forget to Support Small Business Saturday!!!

Check out the deals that our friends at modPALEO and BOEM are running today:

sbsaturday

Support #SmallBusinessSaturday and SAVE! We have an abundance of frozen inventory that needs to be gobbled up. SO, please allow us to extend an offer to your tastebuds – (up to) 50% off frozen bulk orders. Clean, well-sourced meals, delivered to your home.

***

And BOEM is offering 20% off the entire store!!

img_2729


CF Blog November 27

WOD: (from 10/16/15)

fullsizerender

3 Rounds
20 KB Snatches (1.5/1)
300m Row
50 Double Unders


Bootcamp – November 28

img_6952
[hr] 800m Run
10-1 Sit Ups
1-10 Lunges
400m Run
10-1 Row Boats
1-10 Push Up to Plank
800m Run


Conditioning – November 28

img_7969
[hr] EMOM 25
Minute 1: 20 KB swings
Minute 2: 3 wall climbs
Minute 3: 10 reverse lunges holding KB like goblet squat
Minute 4: 40 second plank
Minute 5: Rest


CF Blog November 18

Strength:

photo-21

Front Squats 5-5-5

WOD:
4 Rounds
400m Run
12 Pull-ups
15 Box Jumps (24/20)
18 KB Swings (1.5/1)
21 Sit-ups

***

Momma’s Quote of the Week: “To know even one life has breathed easier because you have lived. This is to have succeeded.”—Ralph Waldo Emerson

***

The Ultimate Christmas Giveback – LAST WEEK!!!

Once again, Ultimate CrossFit is teaming up Thompson Family Services to give local Charlotte families in need a little help this holiday season.

For those unfamiliar with Thompson Family Services, it’s an amazing local organization that provides education, care, and treatment to children and families in need through both outpatient and residential services.

For the holidays this year, Thompson will set up two large “Family Shopping Days” – one at at their Child Development Center and one at their Family Services center where parents in need can come and “shop” from a store full of donated items. It is a really cool event!

This is where we are hoping our Ultimate CrossFit community can step in and help…

Our goal is to help Thompson in their efforts to collect enough donations to be able to fully stock these two stores for their families in need.

*We will have wish list items on display by the entrance to the Main Gym. If you’d like to participate, please take one (or more!) of the tags and purchase the item on it.
(We are focusing on the grade school age group – feel free to purchase items not on display, just make sure they are appropriate 🙂 )

*All donations should be turned in by December 3rd (you can leave them in the Trainers’ Office for Liz)

*All donations should be new, as they will all be given as gifts. *Please do not wrap them!

If you have any questions or concerns, please email Liz (liznaum@gmail.com)

***

Save the Date for the Ultimate Christmas PARTY!!!!

Saturday,December 17th
7pm-1am
@ Studio 1212
1212 E 10th St.

*

Safety First!

We want to make sure you are happy through the holidays but also keep you healthy for the New Year. So, as in years past, if you’ve had too much to drink and don’t have a designated driver, the cost of your cab/Uber ride home will be on the gym. Just email your receipt to mike@ultimatecrossfit.com and your cab fee will be taken off of your January membership dues.


Conditioning – November 29

img_7755
[hr] Turkish Get-ups 3×5
WoD: EMOM 16
Minute 1: Prowler
Minute 2: Box Jumps
Minute 3: Plank
Minute 4: Ring Rows


CF Blog November 29

HSPU 3 x Max Reps

img_1135

WOD: “Tabata”
Row (calories)
Ring Push-ups/Dips
Ball Slams (30/20)
Skier Hops

***

Did you know we have plenty of SFH Fuel in stock?  A little about the product from SFH:

Our newest addition to the SFH Whey Family. We have taken two great products (SFH Daily Balance & In-Race) and created one formula to use anytime (except post workout). SFH FUEL is made for everyone.

The ultimate anytime protein to fuel your daily needs. SFH FUEL combines non-denatured whey protein derived from the milk of grass-fed, free range cows, coconut fat (MCTs) and apple pectin (a mixture of medium glycemic carbohydrates in a matrix of natural fiber).

Our Ingredients Explained
Apple Pectin: is a complex carbohydrate rich in water soluble fibers. The fibers help to slow the absorption of high glycemic carbohydrates and sugars.
MCTs (medium chain triglycerides): are high energy fats. They are never stored and are burned as a fuel to produce 4-5x more energy than a sugar molecule and do not spike the release of insulin. These fats are broken down to ketone bodies which are the preferred fuel for our brains and hearts.

Suggested Use
SFH FUEL may be used anytime of the day – morning smoothie (or alone in water or coffee), pre-workout, in duration of an endurance event or snack before bed. There is no substitute for real food. SFH Fuel is a great between meal supplement.

supplementguideposter-infographic-20160808-01


Bootcamp – November 30 (INSIDE)

img_7062
[hr]  Calling for rain. Meet in The Pit for 4 Rounds of 40 Extreme Jacks, 30 Lateral Lunges, 20 Push Up + Dual Mtn Climbers* + 10 Burpee Broad Jumps

*push up + left + right mtn climber = 1 rep

Conditioning – November 30

img_7973
[hr] 800m run + Max Ball Slams + 400m Run + Max KB swings + 800m Run + Max push-ups + 400m Run + Max wall balls + 800m run


CF Blog November 30

Strength:

fullsizerender-2

RDL 5-5-5-5

WOD:
“Team Daniel”
(Teams of 2)
50 Pull-ups
400m Med Ball Run (20/14)
21 Thrusters each (95/65)
800m Med Ball Run (20/14)
21 Thrusters each (95/65)
400m Med Ball Run (20/14)
50 Pull-ups

***

daniel

With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.

***

Reminders:

*All Giving Tree Donations are due this Saturday

*Please RSVP to the Ultimate CrossFit Christmas Party FB Page or Email Mike to let us know you’re coming!!

*

Check out BOEM’s Holiday Open House – This Evening!!

img_2806

 


Conditioning – December 1

untitled-2

The learning continues: Garrulous and Bhutan

Google maps

Stop complaining

Genius

Sensor data

Fake news

World song map

Light stalking

Space poop

[hr] AMRAP 20 –
400m run
1/2 mile on Airdyne
4x Prowler (down/back = 1)


CF Blog December 1

Strength:

fullsizerender-3

Rear Elevated Split Squats
10-10-10-10 (ea. side)

WOD:
AMRAP 15
40 Double Unders
30 Sit-ups
20 Burpees
10 Shuttle Runs (10m increments – 100m total)

***

The Ultimate Christmas Giveback – LAST WEEK!!!

Once again, Ultimate CrossFit is teaming up Thompson Family Services to give local Charlotte families in need a little help this holiday season.

For those unfamiliar with Thompson Family Services, it’s an amazing local organization that provides education, care, and treatment to children and families in need through both outpatient and residential services.

For the holidays this year, Thompson will set up two large “Family Shopping Days” – one at at their Child Development Center and one at their Family Services center where parents in need can come and “shop” from a store full of donated items. It is a really cool event!

This is where we are hoping our Ultimate CrossFit community can step in and help…

Our goal is to help Thompson in their efforts to collect enough donations to be able to fully stock these two stores for their families in need.

*We will have wish list items on display by the entrance to the Main Gym. If you’d like to participate, please take one (or more!) of the tags and purchase the item on it.
(We are focusing on the grade school age group – feel free to purchase items not on display, just make sure they are appropriate 🙂 )

*All donations should be turned in by December 3rd (you can leave them in the Trainers’ Office for Liz)

*All donations should be new, as they will all be given as gifts. *Please do not wrap them!

If you have any questions or concerns, please email Liz (liznaum@gmail.com)

***

Save the Date for the Ultimate Christmas PARTY!!!!

Saturday,December 17th
7pm-1am
@ Studio 1212
1212 E 10th St.

*

Safety First!

We want to make sure you are happy through the holidays but also keep you healthy for the New Year. So, as in years past, if you’ve had too much to drink and don’t have a designated driver, the cost of your cab/Uber ride home will be on the gym. Just email your receipt to mike@ultimatecrossfit.com and your cab fee will be taken off of your January membership dues.