A Shift in Programming

If you are a member of United Barbell, you likely know that I have overseen all UB programming and have personally programmed the high majority of the regular class WODs for the last 7 years.  Making sure you have an effective, fun, intentional program is a process I am passionate about and treat like my own child. However, as I prepare to have my own real baby, we have decided to experiment with some programming methodologies in my stead while I am out.

For the next couple months we are playing with some tried and true programs put forth by some of CrossFit's great minds & athletes such as Ben Bergeron and Pat Barber.  We are open to and welcome feedback during this time.  Please note during this experiment, we will not be able to guarantee full week WOD previews.  That said, WODs will continue to be in SugarWOD for social tracking.  We appreciate your input and patience during this time and look forward to continuing to make UB the ultimate place to get your WOD on.


UB's Holiday Schedule

Happy Holidays! In case you didn't see our holiday schedule linked above, check out our run-down of when your favorite gym is open during the silly season.


Monday, December 25th & Tuesday, December 26th

9:00am: Holiday WOD

Wednesday, December 27th - Friday, December 29th

  • 6:30am - 12pm: Open Gym in back room.
  • 6:30am: All Levels CrossFit
  • 7:30am: All Levels CrossFit
  • 12:00pm: All Levels CrossFit

New Year

January 1st

  • 9:00am: Holiday WOD

Normal schedule resumes Tuesday, December 2nd.

United Barbell to host Muscle Activation SF

We interrupt our normal Food for Thought posts to make an exciting announcement!  Starting this week, we will be housing MAT services for UB athletes on Fridays by partnering with Muscle Activation SF!  Read below to learn about MAT services and Julia, the practitioner you will be seeing at UB!

What is MAT?

Muscle Activation Techniques® (MAT) is a specific and unique process for evaluating an individual’s ability to produce efficient muscle contraction. In a nut shell, our goal is to make sure that every muscle can contract on demand when your body needs it to perform. Technically speaking, we utilize a static assessment, active range of motion screening, muscle testing and precise force application techniques to identify and activate the appropriate muscles. We consistently find that when muscles are "activated" that the body moves more freely and clients feel both stronger and more flexible. We also find that when the body moves better that subjective complaint like aches and pains often diminish fairly quickly.

The client journey begins with a very detailed 90-minute assessment (some treatment) followed by 4-6 55-minute follow up sessions. Most clients feel significant progress has been made at this point and move to a maintenance schedule and some choose to continue working on these or other issues. We are very transparent and upfront, and meet you where you are.

For more information, please email info@muscleactivationsf.com and we will be happy to answer any questions or book you for an appointment.



Julia Joines MATcs, CPT

Julia grew up in the countryside of North Carolina. Her dad was a coach and taught her the of love being an active individual. She’s participated in dance, gymnastics, volleyball, horseback riding, hiking, rock climbing, and skydiving.  Eventually, she came to have a passion for Equestrian. Over a ten year span, Julia was able to train with some of the top international riders up to the Olympic level. 

Julia first experienced M.A.T. when she was having serious back pain from riding. She was treated and within two days her back pain was gone. The next few years were spent on educating herself and working with different types of athletes in order to learn how to train the body as a whole. Currently, Julia loves strength and functional training, water sports, and hiking with her dog. She has a commitment to education and hard work in order to help you achieve your best self.


  • Muscle Activation Techniques Certified Specialist
  • National Council of Certified Personal Trainers
  • Advanced Sports and Exercise Nutritional Advisor, The Health Sciences Academy UK
  • Bachelor’s Degree – Equestrian Studies, University of Findlay
  • Associate’s Degree – Equine Technology, Martin Community College
  • Horse Breeding Management, North Carolina State University


  • Postural Correction
  • Professional/ Competitive Athletes and Equestrians
  • Strength Development
  • Nutritional Advising

Some Holiday Reminders (Including our Holiday Party!)

It's Thanksgiving week!  Here are some reminders for the next couple of weeks:

Thanksgiving Schedule

  • November 22nd (Wednesday): 6:30, 7:30, AM Open Gym, Noon, PM Open Gym and a 6PM class.  No 5 or 7PM classes. 
  • November 23rd (Thursday): 9:00A Turkey WOD with Coach Jason
  • November 24th (Friday): 9:30A Holiday WOD with Coach Jason
  • November 25th/26th (Sat/Sun): Normal classes

Holiday Party


This year we will be hosting our annual holiday party on Saturday, December 2nd at UB from 6-9PM.  Casual potluck and holiday good times!  Save the date - more info to come!

United Barbell: Now the Home of BIRTHFIT SF!

Have you noticed the increase of strollers around during open gym?  This is because, beginning this year, I have been chosen to be the BIRTHFIT affiliate for San Francisco! I am on a mission here to support the bay area mommas and mommas to be throughout the bay area!  Being BIRTHFIT is a choice.  It is about all education, empowerment, and self nourishment.  Through four pillars: chiropractic, nutrition, mindset, and fitness, I plan to help women train for (or recovering from) one of the biggest athletic events a woman will face in her life.  Want to see what it's all about?  Check out BIRTHFIT SF's site!

Know a new momma who could benefit from some mom-focused time being supported by other new moms?  Pass along the info for our next Postpartum Series! 

What is the postpartum series?

Your body has done an incredible job of growing a life for 9 months. You’ve given birth, taken time to rest and bond with your little one, and now you’re thinking about getting back into working out. Before you head out for that run, or start heavy lifting in CrossFit again come hang out with BIRTHFIT for an 8 class, 4 week series to re-establish your core and wake up your posterior chain. This series will encourage continued healing after birth and set up a solid foundation for getting back into your workout routine. The best part is, you’ll be with other moms who are going through the same thing as you. Non-mobile babies are welcome to join. 

Open Call for Work Exchange!

We interrupt our normal Tuesday Food for Thought broadcast for an work exchange open call:

Work Exchange Program

United Barbell offers a work exchange program for those athletes who wish to contribute their time and effort instead of money in exchange for classes at UB. Work Exchange participants have a unique opportunity to truly become an integral part of the UB community.

This is not a volunteer position.  One hour of work = 1 free class. We require a commitment to a fixed schedule for 3 months, and we expect participants to demonstrate dependability, punctuality, and accountability. Currently we are seeking additions to our cleaning and maintenance crew:  

Cleaning & Maintenance

Hours by arrangement

Cleaning and Maintenance shifts require a little “down and dirty” work, cleaning and stocking our bathroom and shower, vacuuming the gym floor, cleaning windows, cleaning and maintaining equipment and reporting any defective or broken equipment. In return you receive not only free classes but the everlasting love and gratitude of the staff & community of UB!

Apply for Work Exchange

Be aware that we have limited capacity for work exchange participants - if you would like to take part in this program please email gym@unitedbarbell.com and state what shifts you would like to take, your relevant skills, and why you think you are a good choice for the work exchange program.

2017 UB T-Shirt Slogan Contest - Final Day to Enter!

It's the last day to enter the UB shirt contest!  

Wrack your brain and submit your favorite slogans.  As many as you want.  You can submit slogans by filling out the form below, OR dropping them in the manila envelope taped to the white board at the front room coach station in the gym.

Name *
(Voting will be anonymous. Names are collected to give a free T-Shirt to the slogan winner.)

Some inspiration from past winners:


United We Stand, In Barbells We Trust (Submitted by: Matt E.W.)

Make It Spicy, Keep It Spicy (Submitted by: Andrea S.)

The Ubicorn (Slogan submitted by: Andrew M.)

The Octopress (Design submitted by: Anita H.)

The Cali-Bear Jerk (Slogan submitted by: Jesse G.)