Happy Friday!! Come train, work hard and be awesome!
Front Squats
5 sets of 1 @ 90%
Progressive AMRAP:
This couplet of Thrusters and Double/Single Unders will be in 3 minute blocks of 2 rounds per block. If you complete the 2 rounds within the 3 minute block, you will get another 3 minutes of Thrusters and Double/Single Unders (depending on level).
Men's Weights Level 3: 95- Level 2: 75- Level 1: 55
Women's Weights Level 3: 75- Level 2: 55- Level 1: 35
EVENTS:
THIS SATURDAY 8am at Lululemon Town Center! 8am will begin sign ups, come fill out a waiver and get ready for the WOD! There are no heat times, everyone will do it at the same time :) Coach Drew, Britney and Andie will be there to help along with coaches from 757, Takeover and Rife! Come support the new business and also the fact that they've asked Unrivaled to be a part of their grand opening!
NOV 1: Cody Hart and his Jr. Class of GCA is hosting a 5k run/3k walk November 1st at Bells Mill Park in Chesapeake. This benefits the Jr. Class and a portion is donated back to the union mission. Please come out and support Cody and his class. http://www.gcagators.org/index.php/support-gca/373-3rd-annual-later-gator-fun-run
NOV 22: VB Runway 5k and Plane Pull: The top female/male in the 5k and the top female/male in the plane pull will win a ride in an open-cockpit 1941 Boeing Stearman PT-17 Kaydet. Links to register for the 5k & 1/2 mile kids run at: vbrunway5k.org , and for the plane pull at:http://www.brutestrengthgym.net/contests-and-info.php
^^We are helping sponsor this event, please sign up and make it a great one!
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