Register for the 2019 House Cup

Let the Games begin!  .... Ok, just because CrossFit HQ won’t open registration for the first of two 2019 CrossFit Opens until January 10th, but that doesn't mean we can't get ready.  How you ask?  By preparing for United Barbell's 4th Annual House Cup!


For our newer members, the House Cup is a gym wide team competition interlaced with the CrossFit Open.  Participants are divided into 3 teams.  Teams win points by participating in the 5 CrossFit Open workouts, showing team spirit, and by being all-around awesome.  The events start February 22rd and take place over 5 weeks:

  • 19.1- Feb. 21-25

  • 19.2- Feb. 28 - March 4

  • 19.3- March 7-11

  • 19.4- March 14-18

  • 19.5- March 21-25

The team draft will be happening in just a couple weeks, so make sure to register ASAP! 

Want to join in for 5 weeks of a gym-wide extravaganza of fun and competition? Sign up below ASAP!  

House Cup Standings: Week One

What a week. Friday night's energy and spirit was incredible. Thank you to all who came and participated, the athletes, the judges, the hype men & women, the costumes, the snack table, the sloth, the dogs, the list goes on. I can't wait to see what you come up with this week.



The Mambas are in the lead! Every Mamba completed the judges course, they had an amazing participation percentage, and they earned Spirit Points for Kim & Adrian, and Chris C.



Too Fit To Quit aren't far behind! They also earned Spirit Points for Rajesh D. and Whittney T. They had strong placers in the RX and Scaled divisions, and great attendance for 18.1!



The Ultimates bring up the rear this week. Despite strong RX and Scaled placers, they weren't able to compete on Spirit Points or attendance. Better luck next week!


This week, Rajesh D, Chris C, Kim C, Adrian A, and Whittney T stood out and all shared the available points.

18.1 Placers

Women: Rx

  1. Hayley Beauchamp
  2. Gillian Pressman
  3. Whittney Tom
  4. Amy Raimundo
  5. Sally Chou

Women: Scaled

  1. Becca Ling
  2. Kim Cook
  3. Michelle Lovejoy
  4. Nathalie Cassidy
  5. Christine Casebolt

Men: Rx

  1. Jon Hanna
  2. Todd MacKinnon
  3. Steve Love
  4. Quinn O'Connell
  5. Royal Addis

Men: Scaled

  1. Michael Ramirez
  2. Mike Stevens
  3. John Yong
  4. Paul Carleton
  5. Nick Pataki

Olivia Graff

Olivia's athletic origins lie in gymnastics and circus arts. After finding CrossFit in 2007, she became obsessed, and three years later left her IT career and opened United Barbell. Olivia is particularly passionate about helping people new to fitness to find joy in their growing athletic abilities. Since the birth of her daughter, Isis, in 2013, Olivia can add helping little ones find their athletic path to her list of passions.

The Sorting Hat: 2018 House Cup

Last week, United Barbell team captains & co-captains got together to do our second annual House Cup team draft!  Your six fearless and feisty leaders scrambled to collect you as their tenacious and spirited teammates. Old teams were split and lovers divided, the night was full of surprises.  The last two House Cups proved to be highlights of their years: 5 weeks filled with cheering, PRs, and healthy competition... and so far this year is stacking up to be even better!

Before you scroll down and read the draft results, please remember if you are not on the team that you were last year (or the year before), consider you may have been snatched up by another team before your captain was able to secure your spot.  That said, welcome to your 2018 House Cup team!!!

First item on the agenda?  Team shirts!  

We continue to work to make the House Cup the best experience for all involved. Stay tuned for all new info on team scoring and ways to secure this year's spot on the House Cup trophy! 

The Open is Coming!

Hey!  Hey you! Have you registered for the house cup yet?  Why not? 

The Mambas stole the trophy in 2017.  Who will take the lead in 2018?

The Mambas stole the trophy in 2017.  Who will take the lead in 2018?

Head to head and team challenges, team spirit and CrossFit!  What more do you want?

Head to head and team challenges, team spirit and CrossFit!  What more do you want?

While we aren't ready to announce all the changes for this years 5 week House Cup smorgasbord, here are some things to help you get on board:

It's Free

Register for the 2018 CrossFit Open Here!

Register for the 2018 CrossFit Open Here!

In 2016, registration for the CrossFit Open was required in order to participate in the United Barbell House Cup. But in 2017, we decided to only require members to register with us to participate in the House Cup.  The same is true for 2018.

We know many of you love participating in the CrossFit Open.  There is a great sense of competition and community created by comparing yourself to athletes participating globally.  You can absolutely still participate in the 2018 CrossFit Open... In fact, registration opened yesterday!  However, you don't have to to participate in the House Cup.  

If You Miss a Week

If you are out of town and need to miss a week or two, it will not penalize your team.  No excuses!

Scaled Division

For those of you who are new to the House Cup or the CrossFit Open, there are both scaled and RX versions of each workout, so all can participate.... see?  NO EXCUSES!!

SO WHAT ARE YOU WAITING FOR?  The teams draft is happening in less than 2 weeks, so stop thinking about it and register!  (Captains - get to recruiting!)

Register Here for the 2018 House Cup!


Let the Games begin!  .... Ok, just because CrossFit HQ hasn't opened registration for the CrossFit Open yet doesn't mean we can't get ready.  How you ask?  By preparing for United Barbell's 3rd Annual House Cup!

For our newer members, the House Cup is a gym wide team competition interlaced with the CrossFit Open.  Participants are divided into 3 teams.  Teams win points by participating in the 5 CrossFit Open workouts, showing team spirit, and by being all-around awesome.  The events start February 22rd and take place over 5 weeks:

  • 18.1- Feb. 22-26
  • 18.2- March 1-5
  • 18.3- March 8-12
  • 18.4- March 15-19
  • 18.5- March 22-26

The team draft will be happening in just a couple weeks, so make sure to register ASAP! 

Captains: Want to be a team captain and lead your team to the ultimate glory?  Email me!

Participants: Want to join in for 5 weeks of a gym-wide extravaganza of fun and competition? Sign up below ASAP!  

House Cup Final Standings!

I know you just want to know who won. But first, let me congratulate EVERYONE on what will go down as a House Cup to rival Hogwarts! Seriously, though, I've been moved by the spirit, energy, and dedication you all brought to the last 5 weeks. It got better each week, and culminated with a buzzing 17.5 Friday night that was the perfect end to this year's competition. There's a long post ahead. Anyone who makes it to the end, send me a message and let me know! But without delaying further, your winner is...

The Black Mambas!  It was going to take an epic weekend from the Ultimates or 2Fit2Quit - and they tried. The Ultimates once again ran wild on the top 3 placings, but it was their achilles heel of the Open - the Challenges - that left them behind. 2Fit2Quit edged out the week, thanks to big points from Challenges and some top 3 points, but they had too big a hole to climb out of. The Mambas, however, were the most consistent team week to week. They scored points in all areas, lacking some in top 3s but making up for it in Spirit and all members contributing. And in the annals of history, I think it will be the way they rallied their team around the judges course that's remembered. Their spirit showed from day 0 and never wavered, and so Mambo will drink from the House Cup for all of 2017! 

Spirit Points: Anyone around this weekend saw how much spirit was on display. The points ended up fairly evenly split among the teams, and I'm going to convey the highlights in a different way than previous weeks:
Broken but not beaten: Those that displayed Spirit despite injury, modifying and participating however they could - Amy, Brian, Chelsea, Dock, PJ. Know that you inspired many around you. Brian even came in 3rd in the Scaled division this week doing all the hops on ONE LEG!
Challenge-related: the face-offs were at an all-time high this week, with many going outside their comfort zone to make or accept challenges (Brittany, Davis, Tushar). Some, like Mike, kept us entertained throughout the House Cup. Andrew and Coach Jo took on the challenge of being filmed by WODwell the night 17.5 was announced. Special shout out to Austin who never won, but wasn't afraid to challenge someone "above" him every week.
Best-dressed: Austin won the crowd with the singlet, PJ a close second in the ninja costume. Hayley, Steve and the Ultimates had the perfect post-17.5 party attire. And Patrick dressed up UB pre-17.5 to fit the occasion.
Attitude: A little broader category here but these people embodied the House Cup in many ways. Ester was the best all-around judge/cheerleader every week. Chad brought a positive spirit no matter the workout. Dave never let a wod get the best of him, despite devotion to the oly craft. Sunli was there to support you with spray bottles, gummy bears, or hugs - whatever you needed! Anita doodled her way into our hearts. Shannon gave us virtuosity to strive for. And Momma Mamba Loryn embodied House Cup Spirit like no other.
Organizers: We do what we do out of love. That you noticed was icing on a fulfilling cake. Coaches Nikki, Jay, and Jon gave you their best - from designing one-arm scaled wods to pre-heat pep talks, from MC duties to convincing their team to go Braveheart for 17.5. Seriously, who doesn't want Jay on the megaphone every time you work out?
Honorable Mention: Brigitte received many nominations from you all, and she's not even on a team. But she made everyone want to do the workouts just to get to her delicious desserts :-)

One-on-one Challenges
Too many to note here - we filled the board! Ultimates got 6 points, Mambas 16, and 2Fit2Quit got 20 points in challenges this week.

#ubhousecup on social media
3 points for all teams - again, too many to count!

Predictor Points
Anita (Ultimates), Nikhil (Mambas), Coach Jay and Yana (2Fit2Quit) nailed the task-priority couplet of thrusters and DUs.

Judges Course
Mambas - 123 pts
Ultimates - 75 pts
2Fit2Quit - 59 pts

Top 3 RX males
1st - Steve (Ultimates) - 11:30
2nd - Jon (2Fit) - 11:43
3rd - Sean (Ultimates) - 12:22

Top 3 Scaled males
1st - Jack (Mambas) - 13:05
2nd - Alan (Ultimates) - 15:14
3rd - Brian (2Fit) - 19:07

Ultimates - 20 pts
Mambas - 17 pts
2Fit2Quit - 15 pts

Top 3 RX females
1st - Shannon (Ultimates) - 8:08
2nd - Hayley (Ultimates) - 9:19
3rd - Jo (2Fit) - 10:43

Top 3 Scaled females
1st - Courtney (Ultimates) - 9:25 (pregnant!!!)
2nd - Valerie (Ultimates) - 9:40
3rd - Yana (2Fit) - 10:28

Finally, for those who made it this far, here are some extra stats for the nerds like me:

  • Ultimates won the overall Participation points - 99 to the Mambas' 93 and 2Fit's 85
  • Ultimates edged out 2Fit in Top3 points - 75 to 69, with the Mambas a distant 3rd with 36
  • Mambas won overall Spirit points with 33 to Ultimates' 20 and 2Fit's 18
  • #ubhousecup points were fairly equal, but if we didn't cap it at 3 points per team the Ultimates would have dominated thanks to Anita, Chad, and Patrick.
  • WOD Prediction wasn't worth a great deal in the grand scheme, but the Ultimates got 11 points there vs. 7 for the Mambas and 5 for 2Fit. And in general, more Ultimates guessed each week, with Mambas 2nd most and 2Fit the least.
  • 2Fit narrowly won the Challenge points, with 54 vs 48 for the Mambas, and only 18 for the Ultimates.
  • On a strict basis of how many points people scored for their teams, MVPs were:
    • Mambas: Loryn, Nikki, Sunli, Andrew, Ester, Amelia, Yuli, Adrian, Dave, Dock
    • Ultimates: Patrick, Hayley, Anita, Shannon, Chad, Steve, Kristine, Sean, Mike
    • 2Fit2Quit: Jason, Jon, Jo, Brian, Max, Man, Austin, Amy, Mike
  • Coach Jay won the most Challenge points with 12, followed by Erica, Loryn, and Man with 8
  • Anita won the most on WOD Prediction (5), followed by Dock (4) and Alfredo and Yana (3)
  • Shannon dominated the top 3s, followed by Hayley, Jon, Brian, Jo, Mike, Steve, and Yuli
  • No shock, Loryn won the most Spirit pts, followed by Patrick, Austin, Nikki, PJ, Anita, Ester, and Dock

Go to the UB Athletes page on Facebook and go to Photos -> Albums to see all the pics from each week!

House Cup 2017 - Week Four Update

We got the annual Open repeat, along with obligatory memes about butt soreness. The stage is now set for the grand finale of the 2017 House Cup! Here's the 17.4 recap, then use the form below to cast your prediction for 17.5!

The Ultimates rode their momentum from last week - dominating the top-3 placings. But they only just edged the Mambas for the week. Our current leaders got another bunch of Spirit points, won challenges, and had 4 people predict 17.4. 2Fit2Quit had a rough week, not getting many points from top-3s and Challenges as in weeks past.

Spirit of the Open points: 
Mambas (9 points) - Coach Nikki
scored big for her tattoo/tutu/lipstick/nails combo along with looking out for everyone's best deadlift form; Christopher for saving the downed internet with his iPod; Colleen for bringing her fun, relaxed spirit; Dave for deciding to finish a round of 17.4 no matter the time; Dock/Chelsea/PJ for being the 3 (wounded) Musketeers; Ester for her constant push for herself and others; Sunli for playing/cheering/judging his heart out; Adrian for prioritizing his health over a score but still recording a point for the team; and Loryn for organizing "Mamba Black-Out Friday."
Ultimates (5 points) - Captains Hayley & Steve for podium-finishing a local team comp in between monster 17.4 efforts; Anita for the awesome doodles and Tiger poses; Chad for his positive attitude and team spirit; Courtney going Rx for 2 with the little person in her belly; and last but certainly not least Mike for his hilarious social posts (here and here), despite losing challenges to Man 3 weeks in a row (but not 4!).
2Fit2Quit (4 points) - Captain Daniel showed that short shorts and Hulk gloves are a killer combo; Austin for his energy and enthusiasm; Amy for doing what her body will allow and cheering everyone on; Yana for coming back to crush the scaled version after stopping mid-Rx; Coach Max for his judging contributions; and Coach Jon for the prep and planning.

One-on-one Challenges
Mambas - 6 points, for Amelia, Nikki, and Terry
Ultimates - 4 points, from Adam and Mike getting his first win over Man
2Fit2Quit - 2 points for Tyler in the continuing Brobattle with Marek
We only had a handful of challenges for 17.4. I'm assuming it's because everyone's going to challenge the crap out of each other in 17.5.  Remember, this is your BEST WAY TO SCORE POINTS FOR YOUR TEAM!!!  Last week, people!  It's now or never!

#ubhousecup on social media
Much better this week, everyone! All teams get 3 points. However, I think my captain got caught at a bad angle by a couple of you in his post-wod stumble to the shower. I'm including the more accurate picture that I took ;-)

Predictor Points: Adrian, Amelia, Dock, and Terry for the Mambas, Hayley, Steve, and Cormac for the Ultimates, and Yana from 2Fit2Quit each scored 1 point for their teams by guessing the 16.4 repeat.

PRs - We chose not to award PR points this week, but congrats to all who bettered their score from 2016!

Judges Course
Mambas - 123 pts
Ultimates - 75 pts
2Fit2Quit - 59 pts

Top 3 RX males
1st - Patrick (Ultimates) - 211
2nd - Sean (Ultimates) - 207
3rd - Steve (Ultimates) - 206

Top 3 Scaled males
1st - Mike (2Fit) - 235
2nd - Andrew (Mambas) - 195
3rd - Zev (Mambas) - 194

Ultimates - 19 pts
Mambas - 19 pts
2Fit2Quit - 16 pts (yikes, 2Fit!)

Top 3 RX females
1st - Shannon (Ultimates) - 260
2nd - Hayley (Ultimates) - 208
3rd - Nikki (Mambas) - 196

Top 3 Scaled females
1st - Kristina (Mambas) - 214
2nd - Valerie (Ultimates) - 213
3rd - Kristine (Ultimates) - 192

Take your guess at what 17.5 will be!  3 points will be awarded to your team if your guess is the closest to what's announced (ties are possible). Guessing movements will take priority over time format or scheme (e.g. if you guess a 10 minute AMRAP of Wall Balls and OHS, someone else guesses 21-15-9 of HSPU and Deadlifts, and the WOD gets announced as 21-15-9 Wall Balls and OHS, you would win). Fill out the form below to make your submission. Only one guess allowed per athlete. Deadline is 5pm Thursday.

Movement(s) *
please match the number of movements you selected for "Scheme"

For those a little less of an Open history buff than me, here is some worthwhile information:

  • Many movements have been in EVERY Open (e.g. MUs, DUs, C2Bs, Thrusters).
  • 2016 was the first Open to have the same movement in 2 workouts (bar-facing burpees in 16.1 and 16.5). 
  • Since 2012, every Open has had a repeat workout from one of the previous years (and never more than 1 repeat).
  • The last 3 Opens have ended with task-priority workouts (your score is the time it takes to complete the workout).
  • The last 4 Opens have had one workout of "task priority plus bonus time" - i.e. get certain work done in a XX:XX time, and then get more time to do more work.
  • 2015 was the first year a max-effort lift was part of a workout (15.1a).  That has yet to be seen again in the Open.
  • It was announced that 2017 will feature dumbbells for the first time in the Open - add that into the Movement Notes if you want to for extra specificity.

17.2 is... well, it's complicated

Surprise, surprise.  We thought we could put the DBs back in the closet, but they're back for more in the very grip-intensive 17.2.  Now the whole CrossFit world is wondering whether 2017 is the Year of the Dumbbell...

AMRAP in 12 Minutes:
2 rounds of:
- 50-ft DB front-rack lunges
- 16 toes-to-bars*
- 8 power cleans
Then, 2 rounds of:
- 50-ft DB front-rack lunges
- 16 bar muscle-ups*
- 8 power cleans
Alternating every 2 rounds 
* Movements vary by division
DBs: 50# / 35#
DBs: 35# / 20#
Hanging knee raises for TTB
Chin-over-bar pullups for BMUs
Masters 55+:
DBs: 35# / 20#
TTB & CTB pullups

The winner for WOD Prediction goes to... Dock from the Mambas!  No one came very close to what this workout actually is, but Dock predicted both the TTBs and the lunges.  We had 50 entries total. 75% of you were convinced double unders were coming.  6 of you chose a 16.2 repeat. Only 3 of you chose the BMUs, but none of those had a 2nd correct movement. Many of you picked the TTB, but Dock takes the win for also thinking of the lunges. Small consolation for the broken hand he just suffered on Tuesday, but 3 points go to Dock's Mambas!

Tips for this week:

  • Scaled or Rx, you're gripping something this entire workout.  Your forearms/hands/wrists WILL burn out. So set the DBs down earlier than you think, and break way earlier than you would normally on the rig.
  • Get plenty of warmup practice on the lunges, learning how to clean and position them on the shoulders (the rule is one head of the DBs must be clearly behind the middle of your body).
  • This workout won't gas you like 17.1. It's all about grip endurance and your skill on the bar.
  • Read the Movement Standards!  There's a lot to cover this week vs 17.1.

House Cup - this week will be the first opportunity for PR POINTS!  Get your very first Bar Muscle Up, or your very first true chin-over-bar pullup (for scaled), and you win a point for your team!

17.2 Workout Standards

WODwell films 17.2 at Flagship CrossFit

Remember, 5/6pm classes on Fridays are CANCELLED. We'll run heats of 17.2 starting at 5pm. Come in, sign up for a heat, warm yourself up, hit the workout, then stay for the next heat to judge. You DO NOT have to be in the House Cup or registered for the Open in order to participate. Stay around as long as you like! Open Fridays at UB are epic :-)