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Tuesday April 2nd

April 2, 2019


"Have fun screwing up.  it means you are removing your ego from the problem."

 - Greg Glassman


ASCENT starts April 8th @ 5:30pm every Monday, Wednesday and Friday evenings. This class will run in conjunction to our regular CrossFit class but will be offered on the other side of the gym (Open Gym side). :🔥 NO EXPERIENCE REQUIRED🔥:This class is for anyone that wants to: burn fat, strengthen muscles, increase VO2 max, stick to a program (accountability) with a fun group that supports your goals and/or maybe just try something new! :We will be utilizing a mix of training methods: HIIT (high intensity interval training), free weights, longer endurance style training and circuit style training. Anything we do can be modified to fit your current fitness level. **there will not be barbell work in this class** :What we will utilize: dumbbells, kettlebells, bikes, rowers, and bodyweight movements. : :Class starts Monday April 8th and we will be offering April 8th- 12th FREE to non-members. : We will be offering a couple membership options for Ascent only classes! : If you're an unlimited membership holder, Ascent is offered as part of your membership at Unrivaled 💪: There will be limited spots available for this class. So please contact me if you'd like to sign up for the first FREE week! 




Pausing Back Squat
5 Sets of 3:
Set #1 - 65% of estimated 1RM
Set #2 - 70%
Sets #3 -75%
Sets #4 – 75%
Sets #5 - 75%
1st Squat - Pause for 3s in bottom.
2nd + 3rd Squat - No pause.
Rest as needed between sets.


3-Position Power Snatch
(High Hang + Hang + Floor)
On the 2:00 x 6 Sets:
Wave #1...
Set #1 - 60%
Set #2 - 64%
Set #3 - 68%
Wave #2...
Set #4 - 60%
Set #5 - 64%
Set #6 - 68%
All percentages based off estimated current 1RM Power Snatch. Two waves, climbing by 4% each set.

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