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February 12, 2018


This is our re-vamped beginners course. This program is three nights per week for 4 weeks and is perfect for friends and/or family that are ready to start CrossFit. Referrals are the biggest compliment we could ever receive and we'd love for you to share this program with your loved ones! We start Monday, March 5th! 


Open workout 15.4
8min AMRAP
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Men clean 185 lb.
Women clean 125 lb



The CrossFit Open Scaled 15.4

8 min AMRAP

10 Push Press 95/65

10 Cleans 115/75


We have also begun our Member of the Month, highlighting our awesome athletes! We want to share with everyone how amazing you all are! Especially when we have some early morning people that don't get to meet the evening crew and vis versa! I think it's only fitting to start out with Dan Ford, one of our longest standing members at Unrivaled and on top of that one of the most consistent in the gym! 




What got you in to fitness? Growing up, fitness was just something that happened as a result of playing team sports. After joining the Navy it become obvious that in order to maintain ANY kind of fitness level it would have to be something I prioritized and made part of the normal work day. Debbie and I joined numerous health clubs, YMCAs, etc through the years to make sure we’d always have exercise opportunities available. But there was always the question of what level of fitness do we need? When we discovered CrossFit, it fit perfectly with my belief that during your life you’ll be tested…physically, mentally, emotionally…and the wellbeing of your loved ones will depend on how well you’ve prepared. That’s not paranoia, it’s just life. CrossFit helps in those areas, giving you the physical tools to do what’s necessary, mental toughness to get through crappy or dangerous situations, and emotional fortitude to endure when everyone else wants to give up. …and Debbie will divorce me if I get fat.

How do you find the time within your day to stick to a routine? Number one way: Debbie. After leaving the Navy my automatic reaction to ANY free time was to spend it at home since I spent so much time away. There is always more work to do at home than anyone can do in a lifetime. Debbie became so good at running things and fixing everything that we actually have time to work out without feeling guilty. Not to mention doing all the food prep!!! I just get to work and work out. How hard could it be? Number two reason: Prioritization and integration. The problem is not how to find time within the day; it’s how to make it a part of the NORMAL ROUTINE. On one of my deployments I joined a group of guys who banged on my door at 0345 so we could walk ½ mile to the gym and workout until 0600 (and I REALLY hate waking up early). Now that I’m a Civil Servant I go on the way home from work. There’s no discussion or choice to be made. It’s not a special event. Fitness is part of every day. What tips might you offer a beginner? Or someone that has been thinking about trying CrossFit but hasn’t committed yet? For CrossFit beginners: (1) Figure out what you want to get out of CrossFit(2) Scale everything for the first six months at least; RX means nothing(3) Work on mobility every day(4) Every WOD has a purpose. Demand the Coach explain it! (5) Patience – You need your body for the rest of your life(6) Fix your nutrition; it will help EVERYTHING in your life(7) Sleep and nutrition is more important than gym time For those who haven’t committed yet, I have only one question: Is there a different way to reach your goals? (Fitness, longevity, six-pack, etc) Everyone needs to have an exercise routine of some kind; chasing kids around, walking the neighborhood, working in the yard, whatever. If it’s active and you enjoy it, DO THAT!! CrossFit provides an opportunity for someone else to do all the thinking for you; you just have to show up and work for an hour. That’s it. I’m happy to discuss any of the above topics in more detail, but don’t want to break the website.

What is your current routine? In general, five days a week in the gym. I follow the Comptrain Individual’s programming on a week delay, so I can adjust as necessary. That only works because CFU programs their daily WODs from the same site which allows me to both follow the programming AND participate in the group classes. …and I bench. Because…guy.

In your opinion, what is the biggest benefit of exercise and why did you choose CrossFit over another method?

Exercise = longevity; period. If you want to be able to walk when you’re 90, walk now. If you want to be able to do muscle-ups when you’re 90, become Batman. CrossFit programming emphasizes constantly varied movements, which keeps it from becoming boring and ensures well rounded focus on the entire body. It also supports actual performance recording and comparison over the long term to measure progress, if that’s important to you. CrossFit CLASSES involve group suffering, which builds camaraderie and accountability. The scalability of all the movements means we get to work out next to superheroes like Drew and Jackie and all end up in a puddle on the floor, exhausted. What could be better than that?

What kind of results have you seen? For me it’s more about things that I HAVEN’T seen. I work for the Navy and there are lots of people 10+ years younger than me who are starting to develop serious health problems, even folks that hit the gym on a regular basis. CrossFit’s emphasis on proper nutrition, mobility and functional movement has kept me healthy enough to enjoy life without medication or limitations; isn’t that winning? …and I beat Drew in a workout once.

How has being a member of CrossFit Unrivaled helped you on your fitness journey? We’ve discussed CrossFit in general, so I’ll answer this about CFU specifically. Everyone has different specific needs/goals/desires that drive them to join a CrossFit gym (losing weight; getting strong; winning the Games; becoming Batman…) If that gym doesn’t meet or care about the needs of the members, the members will go elsewhere, or decide that CrossFit’s not for them. Being a member at CFU since October 2012 I’ve seen Jackie and Drew constantly trying new things (hours, programs, contests) to respond to requests from members. They keep the gym clean, practice what they preach, and put their money where their mouth is getting more education and certs to help us get fit. They’re never too busy to answer a question…and I ask A LOT of questions. The recent nutrition challenge is another example; Debbie and I signed up for a nutrition challenge in 2012…and never stopped. It just didn’t make sense to find out how good you feel and perform while eating clean and then go back to indiscriminate eating. The final example is the Cupid Shuffle tomorrow; running a competition to help a member raise money for charity. ‘Nuff said. How has all that helped me? It makes doing all this work in the gym a lot more fun! Face it, if you don’t enjoy the process you won’t stick with it.





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