A Look Into Our Programming

We are often asked about our programming- the how, the when and the why. Some athletes act surprised when they learn there is a structure and purpose to all of the “madness”. The goal for this post and Infographic is to shed some light on the process and criteria we follow when writing your program. The graphic below provides a general outline of the key components that build SUBU programming.


SUBU has gone through many phases since its first days in 2012. We have always followed the core belief that “constantly varied functional movements performed at high intensity” will be the driving force in reaching our fitness goals. Our specialty has been NOT specializing. Our main focus for our athletes and our community is General Physical Preparedness (GPP): be ready for anything and everything.


While GPP is our ultimate goal, our short-term focus will vary throughout the year. As most of you know, we implement squat cycles two to three times a year. During those months, our objective is to increase strength, power and speed. Other months, our efforts lean toward cardiovascular endurance, stamina and agility. The purpose throughout that timeline is to improve on the focused elements while maintaining capacity in the rest. For example: during squat cycles, our main effort is to get stronger and increase power output. Putting in too much time on one modality generally means you may lose some capacity in others. In this case, endurance and stamina might be affected. Therefore, we continue to incorporate all elements of fitness into our programming to supplement the current cycle’s main goal.


Varying movement combinations and workout time frames along with utilizing and challenging all energy systems are factors that also come into play. We strive to be generally fit. From a two-minute to an hour-long workout- moving a heavy barbell, executing gymnastics skills, and running and rowing at high intensities, the SUBU athlete is prepared for anything. 

The 2015 Reebok CrossFit Open at SUBU

Here we go again! The CrossFit Open at SUBU! We're really excited this year and hope to make each Open WOD announcement as fun as possible. We have some pretty awesome things planned and we sincerely hope to see each and every one of our members (past, present, and future) show up and celebrate CrossFit with us this year.

Every Thursday evening, from February 26th through March 26th, we will live stream the WOD announcement and athlete competition from CrossFit before we settle in to watch two (or more?) of our own athletes go head to head! In addition to the live stream and athlete showdown we will be adding something uniquely special to each event. All you need to do is SHOW UP to find out what it is!

Find out more HERE

It's not too late to sign up! It's not required but we will doing the Open WODs every Friday so you might as well get an official score!

Also, it would be a very big help to have as many of you as possible take the judges course so that we can log official scores for all of our registered athletes as accurately and efficiently as possible.

Burpees For Bucks 2014

Burpees For Bucks 3 (Battle of the Sexes Edition)


Our mission at SUBU CrossFit is to improve our community through fitness. One of the most significant ways that we work toward accomplishing this goal is through our annual holiday fundraiser. Each year we passionately commit to doing extra work inside and outside of the gym so that we may be able to help an underprivileged portion of the Central Florida community. We call this fundraiser Burpees For Bucks.

During Burpees For Bucks our members collect monetary donations by promising to do one burpee for every dollar they raise. All of the money raised goes directly to providing a better Christmas for a group of people that would otherwise not have one.

This year, like last, we will be benefitting the kids of Devereux Florida. Our campaign last year was a huge success and far exceeded our expectations. We were able to buy all of the Christmas wish list items for all 12 of the kids at one of their programs and we even had enough money left over to send a few of the kids to summer camp.

As proud as we are of last year's campaign we still want to do better so we have raised the stakes for this year. Our goal for 2014 is to raise enough money to fulfill the Christmas wish lists of BOTH groups of kids at Devereux Florida's Orlando Campus instead of just one. Additionally, we have worked with Devereux to come up with some more permanent and meaningful contributions that will enable them to achieve greater success for years to come. Two very important motivation programs, the Rewards Store at SIPP and the Honor Club Room at RGC, are in need of some improvement and we would very much like to provide that for them. One thing that SUBU and Devereux have in common is the belief that hard work pays off. We are confident that we can accomplish these goals but we need your help. By participating in our fundraiser you will be helping these kids find some happiness during the holidays and, more importantly, you will be helping to provide them with the knowledge and skills necessary to create better lives for themselves in the future.

How To Participate

There are a few different ways to participate in Burpees For Bucks. If you want to fully participate, collect donations, and do burpees at the end you must join the Burpees For Bucks campaign on Crowdrise. If you do not wish to do burpees you can still donate to the fundraiser. Remember, donating to the campaign is half the fun because you get to choose who has to do all the burpees for your contribution! Choose wisely! Lastly, if you wish to participate but are not able to sign up or donate directly then you can help us out immensely simply by sharing and spreading the word. Our social media tools are more powerful than ever so please use them to help us reach a wider audience.

If you participated last year then all you need to do is login to your existing Crowdrise account and click the button that says "FUNDRAISE FOR THIS CAMPAIGN". You can edit your settings and pick a new profile picture and all that jazz if you wish but as soon as you join the campaign you are able to start collecting donations.

If you would like to participate and do not have an existing Crowdrise account you must create one. This is extremely easy to do and if you need any help or have any questions please do not hesitate to ask somebody at the gym. You may also join Crowdrise with your Facebook or Twitter account. Again, this couldn't be easier. Once you have done that - you are able to join the fundraiser as stated above.

Keep in mind that you may sign up as an individual or as a group. Any type of participation is very much appreciated.

Battle of the Sexes

The twist this year is that we will be having a little in-house competition between the SUBU ladies and gentlemen. At the end of the fundraiser whichever group of participants has raised the most money will be rewarded with special (and possibly permanent) recognition in the gym and the opportunity to force the losing team to do something embarassing. 

Additionally, we will be rewarding the top fundraising male and female participants each with $100 gift cards to Rogue Fitness

The Event

Our main Burpees For Bucks event will take place on Friday, December 19th at 6:00 pm. This event will look and feel a lot like last year's but with a little bit of extra holiday spice.

Donations may be received throughout the night of the event which means if someone throws a dollar down at your feet you better hit the deck then grab some sky because you owe him or her one more burpee. Don't complain, it's for the kids! However, this year, there will be a few different ways to donate without forcing some pour tired soul to do another burpee. We will be raffling off some very cool prizes and treats throughout the evening and will be featuring a brand new creation from our resident brewmaster Mr. Ryan Minton.

There will be a guest speaker from Devereux to offer some words about the event and maybe even a special visit from some of the kids. This is sure to be a great night and we encourage everyone to come out even if it's just for a little bit. And, of course, anyone who did not participate is more than welcome to come out and celebrate with us.


The 2014 Reebok CrossFit Open at SUBU

It's just about that time of year again ladies and gentlemen: The Reebok CrossFit Games Open! If you are new to CrossFit or just don't know what The Reebok CrossFit Games are then we invite you to learn more about The Open and strongly encourage ALL of you to register. We will be doing each of the workouts as a class anyway so you might as well sign up and have your scores count!

We are also going to attempt to inject a little bit more fun into The Open this year by making a mini event out of each WOD announcement. As you may or may not know, each of the Open workouts will be announced at 8:00pm EST every Thursday beginning on February 27th. Following the announcement, two elite CrossFit athletes will demonstrate the WOD in a head-to-head competition that will be broadcast live. Our plan is to break out the ol' projector and watch this event on the big white wall at SUBU. We invite everyone who is interested to join us at the gym (or stick around if you're already there) so that we can all watch it together. Please feel free to bring your favorite post-workout or evening beverage just be courteous enough to clean up after yourself if you bring a bunch of PBR cans.

Also - and this is the fun part - we are going to do our own version of the head-to-head competition! Each of the coaches has agreed to accept member challenges so if you'd like to go head-to-head with one of them then now is your chance.

The head-to-head challenge will begin no later than 8:30pm (Thursday) so you'll have until then to get warmed up. Obviously nobody will know what the workout will consist of until it is announced but you will have ample time to get your equipment set up if necessary. Your workout will be scored by a qualified judge and will count as your entry for that workout unless you wish to re-do that workout before the deadline (Monday, 8:00pm).

To challenge a coach, you must:

A) Be registered for The Open.

B) Submit your challenge by 8:00pm EST each Wednesday before the WOD announcement.

We anticipate multiple challengers per WOD so we will be collecting all challenges and then drawing one at random. The head-to-head match-up will be selected and announced by 8:30pm EST on the Wednesday before the WOD announcement so if you wish to challenge a coach then please write down your name and the name of the coach you wish to challenge and submit it to Tyler or any of the coaches.

Alright, that's it! Get excited, this should be a lot of fun.

All questions and comments will be happily addressed.