Happy Birthday to trainer Liliana!!!!
Groupon buyers please call or send an email to nolalde@crossfit1013.com to schedule your class time.
Noon classes are now available Monday - Friday
Reminder to let me know if you'd like a sweatshirt. I will be placing an order this week.
We will only be a 9am session and not a 10:30am session tomorrow. We have been invited to do a "Fight Gone Bad" workout at CrossFit Roselle in Roselle. We are all welcomed. The "Fight Gone Bad" workout takes 17 minutes to complete. CrossFit Roselle will have heats going on every half hour. We will be going and would like it if you can come out with us to represent CrossFit 1013.
If you decide to come all CrossFit Roselle asks is that we bring some kind of Paleo dish or desert. Please come to us with any questions about "Fight Gone Bad" and the event on this day.
Noon classes are now available Monday - Friday
Reminder to let me know if you'd like a sweatshirt. I will be placing an order this week.
We will only be a 9am session and not a 10:30am session tomorrow. We have been invited to do a "Fight Gone Bad" workout at CrossFit Roselle in Roselle. We are all welcomed. The "Fight Gone Bad" workout takes 17 minutes to complete. CrossFit Roselle will have heats going on every half hour. We will be going and would like it if you can come out with us to represent CrossFit 1013.
If you decide to come all CrossFit Roselle asks is that we bring some kind of Paleo dish or desert. Please come to us with any questions about "Fight Gone Bad" and the event on this day.
Strength/Skill
Front Squat 3-3-3-1-1-1
WOD
A: For Time:
Run 225m
21 DB Swings
21 DB Swings
12 Pull-up/Ring Rows
Run 225m
21 DB Swings
21 DB Swings
12 Pull-up/Ring Rows
15 Power Snatch
B: For Time
Run 450m
21 DB Swings 60#/35#
21 DB Swings 60#/35#
12 Pull-ups
Run 450m
21 DB Swings 60#/35#
21 DB Swings 60#/35#
12 Pull-ups
15 Power Snatch 130#/95#
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| Happy Birthday to my beautiful wife and co-trianer, Liliana. |
1 comment:
Happy Birthday Coach!!
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