MAY 10th we will be participating in Burpees for MS, we have been doing this every year in honor of one of our Unrivaled members, JILL!!!! Get signed up through the link below and make sure to list CROSSFIT UNRIVALED so that all of our donation money gets added together :)
http://www.eventbrite.com/e/burpee-350-for-multiple-sclerosis-may-10-2014-tickets-10965214251
Also, MURPH! Memorial Day Murph will be happening again this year at CrossFit Takeover! It is tradition that we close the gym down and go to CTO to participate with our community.
REGISTER HERE: http://www.tridentfrog.com/events/ This will be MONDAY MAY 26th at CrossFit Takeover in Virginia Beach. Once you register, sign up for a HEAT here: https://docs.google.com/forms/d/1k0MfIO5WO4Y0bn0WZLfMdmss79FNrtIwrtoSa6GY86M/viewform
WE WILL BE CLOSED
Friday May 23rd-Monday May 26th
Friday-Sunday all of your coaches will be in Fairfax, VA for the CrossFit Games Regionals competition and Monday is Memorial Day.
****Jump Rope Seminar registration is UP--registration is limited to 28 people****
https://www.regonline.com/Register/Checkin.aspx?EventID=1554303
Ken and his great squat!
Squats Week 11 Day 2
*do not adjust your weights
*those of you that hit your 103% on Monday, that is NOT your new 1rep max, it's your 103%, those of you that I watched lift 103% could do more than that :)
60% x 5
65% x 5
70% x 5 x 2 sets
Front Squats
60% x 5
70% x 5
75% x 5
80% x 5
WOD
Wall Balls 16-12-8 20/14#
Sit Ups 32-24-16
Box Jumps 10-10-10 24in (all)
530pm Competitor's WOD: Rest Day. This class time will be the same as all classes today
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