580 Barbell Club & CrossFit Unforgiven

19.5 is here! And it’s FRAN-tastic, lol!
Rx is listed in the picture below!
Scaled will be...
Thrusters 75/55
Pull Ups
Novice will be...
Thrusters 45/35
Kettle Bell Swings 35/20
Good luck to all our Team CFU athletes on the final week of the In Gym Open Challenge!
Let’s give it everything we’ve got!

19.4 is here...and as your trainers suspected...burpees!
Rx and Scaled athletes will complete the WOD standards as listed in the picture below.
Novice athletes will be doing Alternating Dumbbell Snatches, burpees and ring chest pull throughs.
Good luck Team CFU Athletes!

Hey guys! Here is 19.3!
Rx version is as listed in the picture below!
Scaled will be...
200ft dumbbell front rack lunge
50 DB Box Step Ups
16 Wall Walks
200ft Bear Crawl
*DB weight is 35/20
Novice will be...
200ft Walking Lunges
50 Box Step Ups
50 Hand Release Push Ups
100ft Bear Crawl

Yes! We are OPEN!
Classes will continue as scheduled at CFU 😉

Morning class 19.2!
#teamcfuopenchallenge2019 @ 580 Barbell Club & CrossFit Unforgiven

Morning class 19.2!
#teamcfuopenchallenge2019 @ 580 Barbell Club & CrossFit Unforgiven

Morning class 19.2!
#teamcfuopenchallenge2019 @ 580 Barbell Club & CrossFit Unforgiven

Here it is guys!
19.2!
Listed on the picture below is the Rx & Scaled Version!
Novice will be...
25 Ab Mat Sit Ups
50 Single Unders
15 Goblet Squats
Continued in the same rep sequence as Rx & Scaled

19.2 is coming!
What are your guesses?!
#teamcfuopenchallenge2019 #19point2 #crossfitopen

Can we get a little more 19.1?!
#teamcfuopenchallenge2019 @ 580 Barbell Club & CrossFit Unforgiven

Don't focus on why you can't, focus on why you can! And better yet, focus on why you should!
#behealthy #doitforyourblessings #cfu #580barbellclub

More 19.1!
#teamcfuopenchallenge2019 @ 580 Barbell Club & CrossFit Unforgiven

More 19.1!
#teamcfuopenchallenge2019 @ 580 Barbell Club & CrossFit Unforgiven

More 19.1!
#teamcfuopenchallenge2019 @ 580 Barbell Club & CrossFit Unforgiven

Progress Every Day
#580barbellclub #cfu

Night Classes 19.1!
#teamcfuopenchallenge2019 @ 580 Barbell Club & CrossFit Unforgiven

Night Classes 19.1!
#teamcfuopenchallenge2019 @ 580 Barbell Club & CrossFit Unforgiven

Night Classes 19.1!
#teamcfuopenchallenge2019 @ 580 Barbell Club & CrossFit Unforgiven

Night Classes 19.1!
#teamcfuopenchallenge2019 @ 580 Barbell Club & CrossFit Unforgiven

Night Classes 19.1!
#teamcfuopenchallenge2019 @ 580 Barbell Club & CrossFit Unforgiven

Night Classes 19.1!
#teamcfuopenchallenge2019 @ 580 Barbell Club & CrossFit Unforgiven

Lunch Crew 19.1!
#teamcfuopenchallenge2019 @ 580 Barbell Club & CrossFit Unforgiven

Lunch Crew 19.1!
#teamcfuopenchallenge2019 @ 580 Barbell Club & CrossFit Unforgiven

Morning Crew 19.1!
#teamcfuopenchallenge2019 @ 580 Barbell Club & CrossFit Unforgiven

Morning Crew 19.1!
#teamcfuopenchallenge2019 @ 580 Barbell Club & CrossFit Unforgiven

Morning Crew 19.1!
#teamcfuopenchallenge2019 @ 580 Barbell Club & CrossFit Unforgiven

It’s here!
19.1!
The Rx Version is listed below.
Scaled will be...
15 Minute AMRAP
19 Wall Balls 20/14 to 9ft/9ft
19 Kettlebell Sumo Deadlift High Pull 55/35
Novice will be...
15 Minute AMRAP
19 Wall Balls 14/10 to 7-8ft
19 Kettlebell Sumo Deadlift High Pull 35/20 to a 25lb Bumper Plate

Good Luck to all our Team CFU Open Challenge 2019 competitors!
Don’t forget to hashtag...
#teamcfuopenchallenge2019

The CrossFit Games

Watch the 19.1 Open Announcement Live!

The 2019 Open starts today at 5 p.m. PT. with the release of #19point1!

Sam Briggs, Kelly Friel and Steve Fawcett will go head-to-head in London at Royal Docks CrossFit 🇬🇧

Games veteran Pablo Chalfun, Anderon Primo, Larissa Cunha, and Thatianne are set to face off in a showdown in São Paulo 🇧🇷

19.1 will also be announced under the bridge Pont Neuf in France, where 6 athletes from 6 different French boxes will do the workout straight after the announcement. 🇫🇷

You can watch all of the action on the front page of the Games site and Facebook. #InTheOpen

Today is the day!
The first Open Announcement will happen at 7PM tonight!
What can you expect?
•The Announcement will be the Rx version of the Team CFU in gym challenge.
•Scaled and Novice versions will be ready to go by the next morning.
•If Rowing or Biking is included to an extent in which the ability to efficiently and in a timely manner accommodate all of our participants, a substitution for everyone participating will be made.
•Morning and Lunch classes will run as scheduled. We will warm up together and then pair up to take turns completing the workout and judging/scoring our partner.
•Evening classes will be converted into open, come and go style workouts. A warm up will be provided for you on the whiteboard, as well as a designated warm up area. Once you have completed your attempt, you are free to go...or hang out to cheer on your crew and have fun!
•Anyone is welcome to workout on Friday! Even if you aren’t signed up for the challenge 👊🏼
•If you are a CrossFitter that is signed up for the Open but don’t have an Affiliate home, we would like to take this opportunity to invite you to ours! Come join us! We would be happy to judge and validate your scores 💪🏼

Good luck everyone! We can’t wait to see comfort zones shattered and PRs go down!

Hey guys!
Doing another last minute order for those of you who didn’t get a chance to order one!
They come with your Team CFU Open Challenge sign up fee or you can order just the shirt for $20!
We have until 2PM today to turn in the order and they will be ready by Monday!
Spread the word and tag your friends!

What can we expect on Friday as a Team CFU Open Challenge Participant and as a CrossFit Unforgiven Member?!
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We will workout, that’s what! Lol!
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But seriously...this is what will go down on the day after the Open Workout Announcement!
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Friday’s morning and lunch classes will continue as scheduled. We will warm up as a class, partner up for judging/scoring purposes and give the workout a go!
You do not have to be signed up for the Team CFU Open Challenge to workout that day. Everyone is welcome! The more voices there are cheering in the background and sweating right beside each other, the more fun the experience is!
Friday night, we will be open from 4-7 to complete your Open workout. There will be a warm up on the board & a designated warm up area for you to get ready, we will pair up as members arrive and run heats until everyone has finished! Morning & Lunch peeps, feel free to stop back by and give an extra shout of encouragement to the night crew!
Again, any member (or non member for that matter) is welcome to come for their workout. You do not need to be signed up for the challenge to get your sweat on for the next 5 Friday’s!
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We are all so excited to get to share the experience with you!
Congratulations on stepping out of your comfort zone and committing to challenge yourself for the next 5 weeks!
Let’s go Team CFU!

We are 3 days away from the CrossFit Open 19.1 Announcement!
Here’s what’s going to happen...
Thursday at 7PM-CrossFit will announce the Rx Version of 19.1!
Friday by 5:45AM-CrossFit Unforgiven will announce the Scaled and Novice version of the workout!
Here are the rules for the Team CFU CrossFit Open Challenge...
• Each athlete is allowed to attempt at each WOD
• You must have another Team CFU athlete count your reps, judge your standards, and keep/vouch for your score.
• One of the CFU trainers must be on site while your attempt is made.
• A score sheet must be turned in to validate your score.
• Your score must be turned in by 7PM on the Wednesday following Thursday’s announcement.
• YOU MUST HAVE FUN!

You can find a copy of the Team CFU Open Challenge rules on the whiteboard at the gym.

We want everyone to have fun, test their limits, & set new PR‘s!

Hashtag your selfies, pictures and efforts to #teamcfuopenchallenge2019
We would love to see and celebrate your victories with you!

If you have any questions, please feel free to ask Coach Sarah!

Let’s do this!

It’s not too late to get signed up for the Team CFU CrossFit Open In Gym Challenge!
We will be taking RSVPs until February 12th to guarantee one of the awesome Team CFU Open shirts!
Let’s all come together as the killer gym family that we are and push ourselves to be better!
Goodbye comfort zone, hello PRs!

The shirts are designed and we absolutely love the way they turned out!
Let’s get signed up!
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“580 Barbell Club & CrossFit Unforgiven is super excited to announce our Team CFU Open Challenge 2019!
What is it?!
We will be kicking off our challenge as the CrossFit Open begins on February 21st! The first workout will be announced and you will have until the following Wednesday at 7PM to submit your score to one of your CFU Trainers. This will continue each week for 5 weeks!
Who can do this?!
Anyone can! We will be breaking down the challenge into 3 groups. Rx, Scaled and Novice. One of your CFU Trainers can help you decide which division is the best fit for you.
How do you sign up?!
You can sign up for the challenge with Coach Sarah! The sign up fee is $25. You will get an awesome Team CFU Open 2019 shirt(design will be released by the end of the week) and a chance to win some prizes! Goodie baskets will be awarded to 1st Place in each Division and awards will be given out for awesome efforts, comeback scores, most PRs and more!
We can’t wait to experience the CrossFit Open with all our awesome members!
It’s time to step out of your comfort zone and challenge yourself to be better!”

The shirts are designed and we absolutely love the way they turned out!
Let’s get signed up!
•
•
“580 Barbell Club & CrossFit Unforgiven is super excited to announce our Team CFU Open Challenge 2019!
What is it?!
We will be kicking off our challenge as the CrossFit Open begins on February 21st! The first workout will be announced and you will have until the following Wednesday at 7PM to submit your score to one of your CFU Trainers. This will continue each week for 5 weeks!
Who can do this?!
Anyone can! We will be breaking down the challenge into 3 groups. Rx, Scaled and Novice. One of your CFU Trainers can help you decide which division is the best fit for you.
How do you sign up?!
You can sign up for the challenge with Coach Sarah! The sign up fee is $25. You will get an awesome Team CFU Open 2019 shirt(design will be released by the end of the week) and a chance to win some prizes! Goodie baskets will be awarded to 1st Place in each Division and awards will be given out for awesome efforts, comeback scores, most PRs and more!
We can’t wait to experience the CrossFit Open with all our awesome members!
It’s time to step out of your comfort zone and challenge yourself to be better!”

580 Barbell Club & CrossFit Unforgiven is super excited to announce our Team CFU Open Challenge 2019!
What is it?!
We will be kicking off our challenge as the CrossFit Open begins on February 21st! The first workout will be announced and you will have until the following Wednesday at 7PM to submit your score to one of your CFU Trainers. This will continue each week for 5 weeks!
Who can do this?!
Anyone can! We will be breaking down the challenge into 3 groups. Rx, Scaled and Novice. One of your CFU Trainers can help you decide which division is the best fit for you.
How do you sign up?!
You can sign up for the challenge with Coach Sarah! The sign up fee is $25. You will get an awesome Team CFU Open 2019 shirt(design will be released by the end of the week) and a chance to win some prizes! Goodie baskets will be awarded to 1st Place in each Division and awards will be given out for awesome efforts, comeback scores, most PRs and more!
We can’t wait to experience the CrossFit Open with all our awesome members!
It’s time to step out of your comfort zone and challenge yourself to be better!

Do you have a friend that you never would have met if not for CrossFit?!
Share your story and a pic!
We want to hear about your CF besties!
Share in the comments or tag us in a post!

[01/03/19]   There absolutely WILL be class tomorrow morning...just incase you’re wondering 😝👊🏼💪🏼
#nooffdays

[12/07/18]   Hoodies are here!!!

It’s time for another Holiday Workout at the 580!
Come join us on Thanksgiving Day for one of our EPIC holiday WODs!
9:30am!
Bring family, bring friends...everyone is welcome!
Burn some calories so you can eat some calories, lol!
All of us at the 580 & CFU wish you and yours a HAPPY THANKSGIVING!

This cooler! 🙌🏻
A one stop shop for all things FUEL!
Pre workout, post workout, hydration, recovery, 580 Flex Fuel Meals...it’s got it all!
Swing by and check it out!

Join us at any class today to honor our Veterans...our Heroes, with an awesome hero wod!
Thank you for all that you do!

Who needs a gym hoodie?!?! 🙋🏼‍♀️🙋🏼‍♂️
We are super excited about this design!
Let us know which colors and sizes you will need. These would make a perfect Christmas gift!
Orders are due by next Tuesday the 13th!
$35 💪🏻💪🏻💪🏻

Mixed teams!!!

We're just getting warmed up, right now we're cycling slowly on the air bike but soon we'll be heavy into the workout! :-) We're adding hosts right now and we'll continue adding them through January 31st. The WODs aren't quite ready for release but we plan to start showing them to you by mid November.
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But we wanted you to know we're so PUMPED about our first-ever Mixed Pairs (1 Male + 1 Female) Teams event April 27th, 2019! Also, we'll let you know now, a new change for the 45+ Masters division is we will now allow a combined age total of 90 to qualify. As long as the ages of the pair total at least 90 (ages anytime in 2019) you can choose to go Masters 45+ if you want.
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There will be no INDIVIDUAL event in April. We are looking at maybe a Summer event but that is very undetermined at this time.
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A lot more to come!

Just a reminder!!!
The 580 & CFU will be closed tomorrow to head to OKC to cheer on our coaches and members at the Festivus Games!
See everyone Sunday at 10:30 for Squat Day!

Good luck athletes!

The 580 & CFU would like to wish a HUGE GOOD LUCK to all our athletes competing this weekend!
Krystal Gregory
Kim Doolen
Will Bailey
Dennis Brown
Matt Crouse
Brant Miller
Tackett
Xerxes Griffin
Jaeden Ward
Felicia Bailey
Tina Twist
Roudee Humphers

Good luck at Festivus this weekend in OKC!
Competition starts at 8:30am if anyone would like to come cheer on our gym family!
Don’t forget to come decked out in your gym gear so everyone knows who we are shouting for!

Mark and Tabitha West will also be running a 5K in OKC as well! Run fast and PR!

Can’t wait to see everyone there!