Friday

Deb is a badass and a huge motivator! 

Thanks for being you Deb, and a part of CFU!

OTM Snatch
9x1 @ 75%

OTM Clean & Jerk
9 x 1 @ 75%

Weighted Step Ups
2 sets of 8
Barbell in the back rack position, stepping onto a box, or something that will put your raised quad at parallel.

7 min Annie AMRAP:
30-20-10
Double Unders
Sit Ups

We have a schedule change for the new year folks....check it out!

The 5:30pm class will become the competitor class programming. We are not limiting ANYONE from this class. Everyone is welcome to join in the 5:30 competitors class. You will still have a coach lead you through a warm up and coach you through the movements like any regular class. This is only different programming nothing else. Scaling movements or weight doesn't change, and is still highly recommended like you normally would. 

For those that will be following the Competitors Class programming daily and want to do the additional lifting that accompanies it can do it before or after the 5:30 class. The WOD blog will detail what will be done during class and what extra you will need to do on your own.

Regular class members, we are not kicking you out of the 5:30 class hour. If this is the only time that works for you, please do not be afraid of that big word: COMPETITOR. Please still come and workout.

5:30pm Competitors Class: Monday, Tuesday, Thursday, Friday

Wednesday 5:30pm Class: Regular Class programming

Any questions about this please shoot me an email jackie@crossfitunrivaled.com

**NUTRITION CHALLENGE**
January 13th will mark our next challenge! 
We will host a baseline WOD as the regular class WOD on Friday Jan 10th. If you are competing in Bend the Bar you can wait and do the WOD the following week during open gym time. 
We will have a Nutrition Class MON JAN 13th at 630pm to go over the challenge and how to plan out your meals. There will be NO CLASS MONDAY JAN 13th AT 6:30pm due to the nutrition class. 
Also, for this challenge I want you to PARTNER UP. You will have someone to hold you accountable throughout the 4 week challenge. If you don't have a partner, lucky you....you get to be MY partner :D HA! So be on the lookout for a partner. Also, you MUST have food log! If you are on FB, please add: Unrivaled Nutrition
That way you can get updates, meal ideas and more info on the nutritional challenge as it creeps up I will be giving out ideas for Day #1 since our nutritional class won't be until that night, plus I know some of you won't be able to make the class. 
More details to come, such as what your responsibility is as a nutrition partner :) How much the buy-in will be (remember this money goes directly back to the winners), other prizes, etc. 
Also, if you haven't tried Custom Fit Meals yet, you can save 20% by using the code: UNRIVALED (new customers only). This is a great thing to use to keep you on track and would work perfect for the challenge!