Wednesday "Don't wish for it, work for it"

Emily A. during one of the Bend the Bar Events this year

UPCOMING EVENTS-- write them in your calendars! 

Our snatch (Nov 8th) and clean and jerk (Nov 15th) clinics with Coach Kenny 11am-1pm
GET SIGNED UP HERE

Nov 22nd-

http://vbrunway5k.org

5K and Plane Pull

@Aviation Museum

Please sign up! We are

one of the sponsors for the

event and would love to see YOU!

NOV 22nd, 5pm FALL FESTIVAL AT UNRIVALED

THE BATTLE SERIES- An online competition set up to raise money for a foundation that Brittany Gill started to help other CrossFitters with Cancer, check out the link, sign up! We will be doing the WOD's each Saturday (there is Rx/Scaled/Masters)
https://www.everyday-warrior.org/workouts/


TOM SROKA SEMINAR Jan 10th, 2015 http://www.thestrengthagenda.com/crossfit-unrivaled-weightlifting-clinic/

1. Bench Press
1RM

2. 4RFT:
10 Dead lifts, 245/175
10 TTB
10 Push Press, 115/80
10 KBS, 70/53