Thursday: Front Squats!

Meet Sean!

Total BAMF, who we found out today has no idea what RX, 

or the CrossFit Games are. Yet on his first day in class he was ripping out insane 

OHS squat numbers and handling RX weight no problem! 

We are glad to have you at Unrivaled Sean ;) 

Skill Work

Choose:

HandStands (free standing or against wall)

Muscle Ups (or progressions)

Skin the Cat/Levers 

Strength

Front Squats

70% of 1RM x 3

80% of 1 RM x 3

90% of 1 RM x max reps

*if no 1RM front squat in the last 6 months

1-1-1-1-1-1-1

Cash Out

40 GHD Sit ups

News/Info

• If you guys have been coming in the evening you have noticed how quickly we are growing! For those of you that have just joined us and don't know, we have only been open since June! We will be ordering more equipment tonight ;) However if we continue to grow at this rate, I may have to cap the classes off until we get enough equipment in the gym to have no problem working with such large groups. Tonight was awesomely crazy, I had to change the workout at 5:30pm because there was too many people for that WOD ;) It worked....BUT I would like to stay with the programming as much as possible so until then we will work with what we have! ;) 
• Please try and stay within our parking spaces. Once those fill up then we can use the other spaces by the car shop. Also, I parked my car in front of the garage doors today. Its getting colder so they wont be open nearly as much, so if you see me park in front of the garage door on the right then go ahead and park next to me, it means we wont be using the door that day ;) 
• While we are on the topic of garage doors, please do not open them. They are old and rickety and if one breaks while you open it I don't want you to feel bad, so please just let the coaches open and close the garage doors. You can ask us if you would like them open. Thank you guys ;)