Monday

Ken and Andrew getting their row on during the 2014 CrossFit Open 

**5k Row Challenge**
We have a score up! Someone came in to do it today (Friday) 18:51 is our first male score. 

Here are the rules….

1.You will have from NOW until August 24th

2. You can repeat the row as many times as possible until the ending date. 

3. We will keep a leader board at the gym that can only be updated by COACHES

4. Set your rower to a 5k count down so that when you finish your final time will stay on the screen for up to 2 minutes. You will need to SHOW a coach: Drew, Jackie, Skyler, Ryan, Brit, Andie, Kenny, or Brock and they can update or post your time to the leader board. 

5. You cannot do the row outside of Unrivaled, there are no coaches to vouch for your score

6. You can complete this during open gym hours or in the back lifting area anytime HOWEVER do NOT interrupt the coaches WHILE they are coaching. I highly recommend that if you do this during class times do it in the EVENING when there are multiple coaches present.

7. Top male and Top Female will receive 50% off September membership! 

**Unrivaled B-Day Party**
Here are the paleo potluck sign ups! CLICK HERE

AUGUST 2ND WE ARE CLOSED FOR 31 HEROES EVENT IN NORFOLK

Snatch *time to get some scores on the leader board! 
1RM

5 RFT:
7 Dead Lifts, 275/185
30 Air Squats
7 Strict HSPU

SCALE below: For our newest members (fresh out of elements or ones that have taken a long CF Break)

5 RFT:
7 Dead Lifts *scale weight
15 Air Squats
7 HSPU

Need some input….We've thrown this around before (last year) but I think it was too close to the CrossFit Open…..
Who would be interested in doing an in-house weekend competition partner style?! Female/Female, Male/Male and Female/Male partner combinations. If this is something you'd be interested in please put a comment in the comment section of this blog! :) Thanks!