Monday June 4th

      These girls look a little too happy after "Murph"

Strength 

Snatch Shrug 2 x 5

Snatch High Pull 2 x 5 @ 75% of 1RM

Power Snatch 3-3-3-3-3

HAPPY BIRTHDAY HOWARD AND CHRIS aka MAGNUS!

WOD

6 min AMRAP:

4 shoulder-to-overhead

4 lateral up-downs

4 toes-to-bar

*There will be a special birthday cash out on the board if you have time :) 

if not you can always save it for an open gym time!

NEW CLASS STRUCTURE: PLEASE READ: IMPORTANT!

• All classes (this excludes any open gym time) MUST wait for the coaches approval to begin warm up. 
• Warm ups will be coach led as a group. And will begin right at class time, anyone who is late will immediately owe 25 burpees (there is no more 3 min grace period, if you aren't there when the coach begins the warm up, you are late). 
• If you are more than 10 min late you may be asked to wait until the next class depending on what the WOD is....warm ups are very important to reduce the risk of injury so we cannot have people rollin in late and jumping into the WOD without properly warming up and it's not fair for the rest of the class who were on time to have to wait for latecomers. 
• Once we finish the warm up you will get a few min or your own time to work on mobility. 
• Immediately following your mobility the coach will gather EVERYONE around the white board to go over the WOD and all of the scaling options so please leave all of your questions until after the coach goes over everything. 
• If you are interested in the WOD and what something is you can always search online prior to coming in to give you an idea. 
• Members are responsible for putting their name and WOD time up on the board. You are solely responsible for looking at the clock when you finish your WOD, coaches need to be paying attention to the athletes still WODing, not your time. 
• Members that stay after to stretch/mobility work or chat need to please be respectful of the coach and members coming in for the next class, please keep your voice volume at a respectful level so the members can hear the coach. 

Thanks guys :) Love, all the CFU Coaches

OTHER NEWS

CFU is closed on June 9th. 

CrossFit for Hope will be taking place at CrossFit TakeOver in Virginia Beach.

This is the last week to sign up, raise money, and donate. Please help this amazing cause, give a child hope. 

OPEN GYM will resume on Sunday June 10th 10am-Noon

Our next Elements Class will be June 16th-17th 10:00-11:30am please email Jackie@crossfitunrivaled.com if you are interested! 

ONE YEAR CFU BIRTHDAY PARTY June 16th  6:00-10:00pm

*one of our awesome prizes: we will be raffling off an entire FREE YEAR MEMBERSHIP! Money collected will go to a knotted rope for scaled rope climbs and any extra to slam balls!