Wednesday Oct 9th

Amy Y. at 31 Heroes

STRONG!

15min skill work

Wod:

10min amrap:

20 situps

1muscle up, 

20 situps

2 muscle ups

20 situps 

3 muscle ups..

* ladder the muscle ups, each round you add one.

Cash Out

Max Rep Push Ups in 60 seconds

CrossFit Football coming to CrossFit Unrivaled! ----click HERE to sign up. You only need to pay a deposit now to hold your spot. Mil/LEO/First Responders can get 100$ discount, you must email kelly@crossfit.com from your official email to ask for the code.

THIS SUNDAY CLOSED

PLEASE READ, regarding the beginner classes:

If you are in the beginner class, you are there for a few reasons: safety, attention, and education. We need you guys to stay there until we approve that you can go into the regular classes. The beginner classes are for you to learn and nail form and get your body familiar with CF style training/high intensity and for us to make sure that you MOVE WELL aka have good form before moving into the bigger classes. When classes are large it's hard for us to focus on just one person, and when you are a CF newbie you need much more attention. The beginner classes are for the best interest of everyone :) I promise you will get a pass to move into the regular classes if you are consistently coming to the beginner classes. 

Now on the flip side! I would really appreciate that you ONLY come to the beginner classes if you HAVE TO, positively cannot make another class time that day OR you need extra help in the lift we are working on that day. The beginner classes are geared toward in-depth form break down and in the event that we need more work on the lift there may be less time for the regular WOD.....so if you come to the beginner class and we end up working on cleans (just throwing a lift out there) for longer than excepted because they need more work and only have 10 minutes left to WOD then you will have to do the beginner WOD just like the beginners. There will also be some days where I change parts of the workout to teach the beginners new movements. The 6:30pm on Friday and Saturday at 10am beginners WODs are for BEGINNERS ONLY. We will not allow non-beginners.