REST DAY!!

Miss a workout? Come make it up or come in and work on some mobility or a skill or just rest up for tomorrow's WOD. Don't overdo it today if you're not making up a WOD.

WOD
A: 3 rounds
50 Singles
9 Hang Power Cleans
10 Front Squats
25 ABMAT Situps

B: 4 rounds
50 Double Dnders
9 Hang Power Cleans 135#/95#
10 Front Squats 135#/95#
25 ABMAT Situps

Congratulations to my brother Guillermo and his wife Tina on the birth of their new baby Juliana Rosa Olalde - born 10/29/13 @ 3:17am - 7lb 1 oz - 20 1/2 inches

Strength/Skill
Floor Press  5-5-5-3-3-3

WOD
6 Rounds 
8 High Pull Snatch
8 Bent Row
8 Good Morning Push Press
8 Front Squat
:30 Rest  
Load moderately

WOD
A: 3 Rounds
Row 300m
15 Hang Power Snatch
3:00 Rest

B: 5 Rounds
Row 500m
15 Hang Power Snatch 115#/65#
3:00 Rest

Happy Friday!

Note if there is no one signed up for noon today by 11:30 there will be no trainer at the gym. 

Strength/Skill

Shoulder Press 3-3-3-3-3

WOD

A: 3 rounds for reps of:
1:00 Step-ups
1:00 Max Effort Ring Rows
1:00 Dumbbell overhead hold
1:00 rest

B:3 rounds for reps of:

1:00 ME Front Rack Barbell Step-ups 20" box 95#/65#
1:00 ME C2B Pull-ups
1:00 Unbroken Handstand Hold
1:00 rest

Note: The handstand hold is meant to be performed completely unbroken. Perform a 10 Burpee penalty (AFTER the entire piece is completed) for every time the handstand hold is broken within each 1:00 interval.

 

REST DAY!

Miss a workout? Come make it up or come in and work on some mobility or a skill or just rest up for tomorrow's WOD. Don't overdo it today if you're not making up a WOD.

Michael Passaro decides to stop in for a quick Fractured Fran

 

WOD

A: 3 Rounds for time:
7 Power Snatches
10 Box Jumps
15 Wall Balls

B: 4 Rounds for time:
7 Power Snatches 135lbs/95lbs
14 Box Jumps 24"'/20"
21 Wall Balls 20lbs/14lbs

WOD

Deck Clean & Jerk 1,1,1,1,1,1,1,1,1,1
Adding weight to each set working towards the best effort for the day.

Then

Bumper Plate Sit Up Get Ups 4 x 15 (don't put the plate down in middle of set)

WOD
A: 3 Rounds: 
500m Row
21 Kettlebell Swings
12 Ring Rows
Rest 3:00 

B: 5 Rounds: 
500m Row
21 Kettlebell Swings (55lbs/35lbs)
12 Pull ups
Rest 3:00

Happy Friday!!

Strength/Skill

Push Press 3-3-3-1-1-1

WOD

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Score is total reps from all 32 intervals. 

Compare to 2/25/2013

REST DAY!!

Miss a workout? Come make it up or come in and work on some mobility or a skill or just rest up for tomorrow's WOD. Don't overdo it today if you're not making up a WOD.

This week you will also be able to make up "Jessica" from our Saturday 1 year anniversary. 

The Ancona's

 

WOD
A: AMRAP in 10:00
200m Run
3 DB Shoulder Press
10 Goblet Squats
10 Kettlebell Swings
15 ABMAT Sit Ups

B: AMRAP in 20:00
200m Run
3 Wall Climbs
10 Goblet Squats 55#/35#
15 Kettlebell Swings 55#/35#
20 ABMAT Sit Ups

WOD

Deck Snatch 2-2-2-2-2-2-2-2

Then

Perform 3 x 3 Snatch Pulls @ 80% of 1 RM Snatch (NO ARM ACTION)

Thank You!

A huge thank you to all of our members once again for getting us to our 1 year anniversary. Thanks to everyone that came out and celebrated with us and id our "Jessica" WOD. For those that missed it, don't worry we will have it come up again soon as a regular WOD. 

WOD 

A: Fractured Fran
25 Ring Rows

25 Thrusters

B: Fractured Fran
45 Pull ups
45 Thrusters 95#/65#

Compare to 3/12/2013

1 Year Anniversary!!

The 1013 in CrossFit 1013 is our daughter Jessica's birthday who passed away a little over 5 years ago. She was born October 13th, 1991.

Jessica was in a very bad car accident when she was only a month old. She sustained severe brain damage that caused her to become severely handicapped. She was not supposed to live longer than a month after that accident. Jessica went on to live for 16 years. Our little girl was one of strongest people we've ever known. She went through multiple surgeries and was in pain a lot throughout her life. She lived with discomfort but still showed happiness through her smiles and great laughs. She was tough all the way to the end. Jessica passed February 29^th, 2008 at the age of 16.

When we were trying to come up with a name for our CrossFit gym we thought of how Jessica had so many qualities of what a CrossFitter has, including physical strength and mental strength. Naming our gym using her birthday seemed like a perfect fit. Our logo was also created with Jessica in mind, a tough looking angel because that’s what we think she now is.

Please come and join us to celebrate the 1 year anniversary our gym along with Jessica’s 22nd birthday. Happy birthday Jessica we love you and thank you for looking over us. 

Thanks to all our members for helping us get to this first year.

Heats start at 9:30am.

 

WOD

“JESSICA”
3 Rounds For Time Of:
10 Pull Ups
13 Burpess
21 Wall Balls 20#/14#

Cash Out of 91 ABMAT Sit Ups

 

Happy Friday!!

Reminder - Tomorrow will be our 1 year anniversary celebration starting at 9am. We'll run heats every 30 minutes or less. First come first serve when signing up for heats. As soon as you come in put your name in a slot on the board. Doing the workout is not required. Please join us in celebrating our 1 year anniversary. This is possible because of you. No need to RSVP for Saturday on the website.

WOD
3 Rounds 1:00 Each Move with no rest between exercises.  1:00 Rest at the conclusion of all the moves.  Post the sum of the reps performed over all rounds. 

Row (Calories)
Burpee (reps)
Box Step Up (24"/20")
DB Hang Power Clean (45% of BW)

Dr Sara Fredrickson

REST DAY!

Miss a workout? Come make it up or come in and work on some mobility or a skill or just rest up for tomorrow's WOD. Don't overdo it today if you're not making up a WOD.

Reminder - Saturday will be our 1 year anniversary celebration starting at 9am. We'll run heats every 30 minutes or less. First come first serve when signing up for heats. As soon as you come in put your name in a slot on the board. Doing the workout is not required. Please join us in celebrating our 1 year anniversary. This is possible because of you. No need to RSVP for Saturday on the website.

Happy 26th birthday to our son/Trainer, Angel. 

Reminder - Saturday will be our 1 year anniversary celebration starting at 9am. We'll run heats every 30 minutes or less. First come first serve when signing up for heats. As soon as you come in put your name in a slot on the board. Doing the workout is not required. Please join us in celebrating our 1 year anniversary. This is possible because of you. No need to RSVP for Saturday on the website.


WOD
Floor Press 3-3-3-1-1-1

Then

Deck Snatch Pull 2-2-2-2-2-2-2-2 

Then if time permits

200M Walking Lunges

Reminder - Saturday will be our 1 year anniversary celebration starting at 9am. We'll run heats every 30 minutes or less. First come first serve when signing up for heats. As soon as you come in put your name in a slot on the board. Doing the workout is not required. Please join us in celebrating our 1 year anniversary. This is possible because of you. No need to RSVP for Saturday on the website.

WOD
A: For Time
400m run
25 Kettlebell Swings
20 Goblet Squat
20 Push Ups
10 Ring Rows
5 Deck Power Snatch

B: For Time
1 mile run(1600m)
50 Kettlebell Swings 55#/35#
40 Goblet Squats 55#/35#
40 Push Ups
20 Pull-ups
10 Deck Power Snatch 95#/65#

Stefano's 53.5' box jump.

Reminder - Saturday will be our 1 year anniversary celebration starting at 9am. We'll run heats every 30 minutes or less. First come first serve when signing up for heats. As soon as you come in put your name in a slot on the board. Doing the workout is not required. Please join us in celebrating our 1 year anniversary. This is possible because of you. No need to RSVP for Saturday on the website.

WOD
Deck Clean 1-1-1-1-1-1-1-1-1-1

Then

8 x 2 reps MAX HEIGHT BOX JUMP. NO MISSES  

Then

50 Ring Rows (don't get off the rings)

This is member Time Heidemann. He started CrossFit with us back in November of 2012. I remember his first few weeks were very tough for Tim. He would constantly get sick during the warm up and would have to go outside for some air. I could see he was not enjoying the workouts one bit. Yet he still kept coming and showing up. Almost one year later Tim has lost 40lbs and has gone down 4 pants sizes. I saw Tim doing Friday's workout Rx with no bands on the pull ups. It was great to watch him get through his workout. Good job Tim in your time and work you've put into making yourself stronger and healthier.

HAPPY FRIDAY!!

RSVP - please RSVP for your sessions. We will start asking people to attend later sessions if we get overbooked. 

Upcoming Event - 1 year anniversary celebration Saturday October 12th. Reply to your Evite invitation or just let me know you'll be coming.

WOD 
A:For Time: 
400M Run
25 Ring Rows
50 Push ups
75 Air Squats
400M Run

B: "Half Murph" For Time: 
800M Run
50 Pull-ups
100 Push ups
150 Air Squats
800M Run

Katie working on her overhead squat.

REST DAY!

Miss a workout? Come make it up or come in and work on some mobility or a skill or just rest up for tomorrow's WOD. Don't overdo it today if you're not making up a WOD.

RSVP - please RSVP for your sessions. We will start asking people to attend later sessions if we get overbooked. 

Upcoming Event - 1 year anniversary celebration Saturday October 12th. Reply to your Evite invitation. 

RSVP - please RSVP for your sessions. We will start asking people to attend later sessions if we get overbooked. 

Upcoming Event - 1 year anniversary celebration Saturday October 12th. Reply to your Evite invitation. 

Strength/Skill
Floor Press 3-3-3-1-1-1  (Increasing load each set working towards the best effort single for the session)

WOD
A: 7 Rounds:
DB High Pull Snatch x 6
DB Single Arm Push Press x 6 (3 right / 3 left)
DB Split Jerk x 6 (3 right / 3 left)
:30 Rest 

 B: Not For Time:
15 Rounds:
DB High Pull Snatch x 6
DB Single Arm Push Press x 6 (3 right / 3 left)
DB Split Jerk x 6 (3 right / 3 left)
:30 Rest 
Select a load no greater than 45% of bodyweight

New Hours - Starting tomorrow, 6:45am and 9am. Check the online RSVP for schedule.

Upcoming Event - 1 year anniversary celebration Saturday October 12th. Reply to your Evite invitation.

WOD
A: For Time 
50 Singles / 25 Sit ups / 9 Thrusters / 9 Ring Rows
40 Singles / 20 Sit ups / 9 Thrusters / 9 Ring Rows
30 Singles / 15 Sit ups / 9 Thrusters / 9 Ring Rows
20 Singles / 10 Sit ups / 9 Thrusters / 9 Ring Rows
10 Singles / 5 Sit ups / 9 Thrusters / 9 Ring Rows

B: 50 Double Unders / 50 Sit ups / 9 Thrusters (95/65) / 9 Pull ups
40 Double Unders / 40 Sit ups / 9 Thrusters (95/65) / 9 Pull ups
30 Double Unders / 30 Sit ups / 9 Thrusters (95/65) / 9 Pull ups
20 Double Unders / 20 Sit ups / 9 Thrusters (95/65) / 9 Pull ups
10 Double Unders / 10 Sit ups / 9 Thrusters (95/65) / 9 Pull ups