Monday

Whitney. Only real BAMF's will jump over fire!

Whitney is usually in one of the morning classes, she is dedicated

to improving her form and overall self as an athlete. 

She is determined to keep pushing through

the WOD's no matter how tough they are. 

HOLIDAY SCHEDULE 
Dec 31st (tonight) NO 6:30pm
Jan 1st CLOSED

2013 is just a day away. New year, new goals!
Our nutrition challenge is on the way. Jan 5th we will be hosting a baseline WOD at 9am, nutrition seminar at 10am! This is a great way for all of you with goals of getting your nutrition on track, weight loss, muscle gain, better recovery and better training!

This week we are re-establishing a one rep max on our power lifts. The strength cycle is over and next week our Barbell/Oly program begins. For those of you that weren't able to sign up for the Barbell Club do not fret!! We will be focusing on those lifts for the next 8 weeks! So if your new years goal is to improve on your snatch or C&J we've got you covered!

For those of you with goals of getting your muscle ups, handstand push ups or any other gymnastic skill we will be starting our skills and mobility class next weekend. Mobility NOON on Sundays then directly following that will be skills work. Each week we will announce what mobility and skills we will be working on in the blog posting.

For anyone that would like to set up a meeting with me in the next two weeks to go over their goals and set a plan of attack, please email me to set up a time that works for you. I can stay after any 9am class, and I can do any time after 5:30pm after I coach the 4:30pm. Jackie@crossfitunrivaled.com

Strength 
Establish 1RM Press

When established, start with same weight
2 Push Presses on the minute, every minute
Adding 5# each minute until you fail

WOD
With a 12 min clock:
800m Run
remaining time
AMRAP:
16 Overhead walking lunges 45/25# plate
8 paralette lateral jumps (over and back = 1)
4 burpees