Happy Halloween!

Cardio Cross Training Class - We will be having a cardio type training class with no equipment on Saturday at 10am. Will only run for 30 minutes in between classes. If you'd like RSVP online for it.

CLASS SCHEDULE CHANGE - starting Monday November 10th, we will no longer have a 9am or a noon session. Instead we will now offer 10:30am session Monday-Saturday. Sorry for the inconvenience. 

Strength/Skill
3x200 run, rest twice as long as run
3x300 row, rest twice as long as row

WOD
A: 10-8-6-4-2 reps of
Deadlifts
Push Press
Ring Rows

B: 5-4-3-2-1 reps of
Deadlifts, 275/185#
Push Press 135#/95#
Strict Pull ups

*Use 1 bar. Switch weights as needed.

REST DAY!

Halloween - Friday you are welcome/encouraged to wear your Halloween costume while working out. If we have any participants we will take pictures at each hour.

Cardio Cross Training Class - We will be having a cardio type training class with no equipment on Saturday at 10am. Will only run for 30 minutes in between classes. If you'd like RSVP online for it. 

CLASS SCHEDULE CHANGE - starting Monday November 10th, we will no longer have a 9am or a noon session. Instead we will now offer 10:30am session Monday-Saturday. Sorry for the inconvenience. 

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.

Halloween - Friday you are welcome/encouraged to wear your Halloween costume while working out. If we have any participants we will take pictures at each hour

Cardio Cross Training Class - We will be having a cardio type training class with no equipment on Saturday at 10am. Will only run for 30 minutes in between classes. If you'd like RSVP online for it. 

CLASS SCHEDULE CHANGE - starting Monday November 10th, we will no longer have a 9am or a noon session. Instead we will now offer 10:30am session Monday-Saturday. Sorry for the inconvenience.

Strength/Skill 

Deadlifts 3x5 (Same weight across. Pick a working weight that will allow you to keep form)

WOD
A: 10-9-8-7-6-5-4-3-2-1
Front Squat

100m Row after every round.

B: 10-9-8-7-6-5-4-3-2-1
Front Squat, 155#/105#
200m Row after every round.


 

Halloween - Friday you are welcome/encouraged to wear your Halloween costume while working out. If we have any participants we will take pictures at each hour

Cardio Cross Training Class - We will be having a cardio type training class with no equipment on Saturday at 10am. Will only run for 30 minutes in between classes. If you'd like RSVP online for it.

Strength/Skill
1 Heavy Push Jerk
1 Heavy Split Jerk
(Warm up to the heavy weight. Try both jerk methods)

WOD
A: EMOM x 9
3 Rounds:
Min 1 - 5 Push Jerks
Min 2 - :30 second plank hold
Min 3 - 5 Ring Rows

B: EMOM x 15
5 Rounds of:
Min 1 - 5 Push Jerks at 60% of best lift from either lift in strength
Min 2 - :45 second hollow hold
Min 3 - 5 Strict Pull Ups

Halloween - Friday you are welcome/encouraged to wear your Halloween costume while working out. If we have any participants we will take pictures at each hour. 

Hoodies are in. 

Strength/Skill 
Back Squat 8x2 (same weight across) 

WOD 
A: 15-10-5 
Medball Cleans 
Shoulder press 

B: 30-20-10 Squat Cleans, 135/95 
15-10-5 Strict Hand Stand Push Ups 

*if you cannot do strict hspu's you will pick a weight and do shoulder presses instead. You will only use one bar. 

Happy Friday!!!

Strength/Skill
Front Squats 10-8-6-4-2 (increase weight each set)

WOD
A: For Time:
20 Wall Balls
50 Singles
15 Wall Balls
40 Singles
10 Wall Balls
30 Singles
5 Wall Balls
10 Singles

B: For Time:
50-40-30-20-10 Wall Balls 20#/14#
100-80-60-40-20 Double Unders

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.

The Biggest Loser - next viewing party. Please, please join us at Addison Trail High School next week, Oct 23rd, at 6pm for a large photo shoot opportunity on Toma's old soccer field followed by the viewing of the next episode in the school Auditorium!
Daily Herald has confirmed their participation...profession photographer AND possible video.
#teamtoma tshirts are NOT required BUT if you have one, please wear it!! If you don't have one and do have a CrossFit 1013 shirt where that. Bring your family, friends, friends of friends...honestly, the more the merry, merrier. Should be fun.
 
WOD
A: Death by Power Clean
Min 1 do 1 power clean
Min 2 do 2 power cleans
Min 3 do 3 power cleans
and so on for 12 minutes.


B: Death by Power Clean, 155#/105#
- Everyone will start with 155#/105# and will give it everything they have. If you are unable to complete 12 rounds with this weight, drop the weight to 135#/95# and start over.

- If you are unable to complete 12 rounds with 135#/95#, drop the weight to 115#/85# and start over.

*your score will be the sum of your weight multiplied by the reps completed at each weight set. 

The Biggest Loser - next viewing party. Please, please join us at Addison Trail High School next week, Oct 23rd, at 6pm for a large photo shoot opportunity on Toma's old soccer field followed by the viewing of the next episode in the school Auditorium!
Daily Herald has confirmed their participation...profession photographer AND possible video.
#teamtoma tshirts are NOT required BUT if you have one, please wear it!! If you don't have one and do have a CrossFit 1013 shirt where that. Bring your family, friends, friends of friends...honestly, the more the merry, merrier. Should be fun.

 WOD 

A: For Time:
15 Ring Rows
250m Row
15 Overhead Squats
400m Row
15 Overhead Squats
250m Row
15 Ring Rows

B: For Time:
30 Chest-to-Bar Pull-Ups
400m Row
15 Overhead Squats 115#/80#
800m Row
15 Overhead Squats 115#/80#
400m Row
30 Chest-to-Bar Pull-Ups

Strength/Skill 
Back Squats 5x5 (same weight across) 

WOD
A: 3 rounds for max reps of:
1 min Wall Balls
1 min Kettlebell Swings
1 min Box Jumps
1 min Push Press
1 min Row for Cals
1 min Rest

B: “Fight Gone Bad”
3 rounds for max reps of:
1 min Wall Balls, 20#/14#
1 min Kettlebell Swings 55#/35#
1 min Box Jumps 20"
1 min Push Press, 75#/55#
1 min Row for Cals
1 min Rest

Great job to all those that came in and ran the 5K yesterday. I also want to commend those that have never run a 5K and came in and faced their fear.  Very proud of you. 

WOD

Teams of Two

WOD #1

EMOM 5:00 Miny

5 Deadlifts (225#/135#)

10 Box Jumps (24”/20”)

Notes:

Each minute, One athlete 1 will perform the 5 deadlifts as athlete 2 performs the 10 box jumps. Athletes switch movements for the next minute. Athlete 2 will perform the 5 deadlifts and athlete 1 performs the 10 box jumps

If both athletes complete their movements within the minute. They will receive the points for the minute.

Score will be the total points of each minute completed. If the team completed all five minutes, their score will be 2+4+6+8+10 = 30 points (they can only proceed to the next minute if they are successful)

3:00 Rest

WOD #2

TABATA 4:00 Minutes for Reps

Wall Balls 20#/14#

Pull Ups

Notes:

One athlete must perform Wall Balls and the other athlete must perform the Pull Ups. It’s up to the team to decide which athlete performs these movements and how often.

Team score is the total reps.

3:00 Rest

WOD #3

For 5:00 Minutes

250m Row

Plank Hold

Notes:

One athlete will row 250m while the other athlete holds the Plank position.(on elbows)

If the athlete holding the Plank position drops/breaks, the athlete rowing must stop.

When the athlete rowing reaches 250m, athletes will switch positions.

At the end of 5:00 minutes, you will press “Change Units” to see how many Calories your team rowed. Your team’s score is total Calories rowed.

The teams overall score is: (WOD#1 Points) + (WOD#2 Reps) + (WOD#3 Cals)

Happy Friday!!

CLASS SCHEDULE CHANGE: Starting next week Tuesday's 6:45pm class will be moved to Wednesdays. There will be no more Tuesday 6:45pm class but there will now be a Wednesday 6:45pm class.

NO NEED TO RSVP FOR TODAY's WOD.  

WOD
For Time, your choice:
5K Run
OR
250 Burpees

Rest Day!

CLASS SCHEDULE CHANGE: Starting next week Tuesday's 6:45pm class will be moved to Wednesdays. There will be no more Tuesday 6:45pm class but there will now be a Wednesday 6:45pm class.

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.

NO NEED TO RSVP FOR TOMORROW's WOD. JUST SHOW UP.  

CLASS SCHEDULE CHANGE: Starting next week Tuesday's 6:45pm class will be moved to Wednesdays. There will be no more Tuesday 6:45pm class but there will now be a Wednesday 6:45pm class.

Deadlifts 10-8-6-4-2 (increase weight each set)

WOD
A: For Time:

100 Singles
followed by: 15-9-6 of:
Kettlebell Swings
Burpees
Followed by:
100 Singles

B: For Time:

100 Double unders
followed by: 21-15-9 of:
Kettlebell Swings 70#/55#
Burpees
Followed by:
100 Double unders

We'd like to thank everyone that came out and did yesterday's WOD in honor of Jessica.

WOD
A: AMRAP in 10:00
10 Bar Facing Burpees
5 Hang Power Snatches
5 Ring Rows

B: AMRAP in 10:00
35 Bar Facing Burpees
20 Power Snatches 95#/65#
7 Chest To Bar Pull Ups

Strength/Skill
Front Squat 5x5 (same weight across)

Thank You For Year Number 2!!

1013 in CrossFit 1013 is our daughter Jessica's birthday who passed away a little over 6 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 29th,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.

We want to thank each and everyone of you for continuing to be a part of our gym and helping us get into our 2nd year. We cannot do it without you all. Happy birthday Jessica we love you and thank you for looking over us. 

WOD
"Jessica"
3 Rounds For Time:
10 Pull Ups
13 Burpess
21 Wall Balls 20#/14#

Cash Out of 91 ABMAT Sit Ups

WOD
In teams of 2, Rolling AMRAPS - 4:00 each:
1. Row for calories
2. Wall Balls 20"/14"
3. Kettlebell Swings 55#/35#
4. Warrior Sit Ups
5 Air Squats

*Split work up however you'd like. Only 1 person working at a time.

Congratulations to "On break members" Scott and Monica MacDonald on the birth of their new son. Matthew Jane MacDonald was born September 18th. A healthy 8lbs 8ozs and 20.5 inches long. Family is all doing fine. Scott and Monica are hoping to come back next month to get back to work.

Happy Friday!!

Strength/Skill 
Box Squat 10x2 (same weight across)

WOD
A: 5 Rounds for Time 
5 Ring Rows 
5 Push Press 
5 Burpees 

B: 7 Rounds for Time: 
7 C2B Pull ups or 2 Muscle ups 
7 Push Jerks 155#/105# 
7 Burpees

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.

Strength/Skill 
1. Overhead Squat 
work up to a heavy single 

2. Snatch Balance 
work up to a heavy single 

3. Hang Squat Snatch 
work up to a heavy single 
*There will be alternate movements for those that have a problem with overhead movements. 

4. Front Squats 3x3 (same weight across) 

WOD 
A: 3 Rounds
Row 300m
Rest 1:00

B: 5 Rounds 
Row 300m 
Rest 1:00
Score is total row times.

Strength/Skill
EMOMx12: 3 Position Pause Snatch Pull at 1RM Snatch weight
Pause for 3 seconds at each position then jump and shrug
Pos. 1 – just below knees, work for vertical shins and back in full extension
Pos. 2 – above knees, work for shoulders over the bar, bar pulled into thighs
Pos. 3 – Pockets, work for vertical torso, knees forward and weight in mid-foot

WOD 
A: 5 Rounds of:
In 2 mins complete:
100m Run
5 Deadlifts
Max reps of Single unders in the remaining time
Rest 1 minute between rounds, score is total number of Single Unders

B: 7 Rounds of:
In 2 mins complete:
200m Run
7 Deadlifts 275#/195#
Max reps of Double unders in the remaining time
Rest 1 minute between rounds, score is total number of Double Unders

Strength/Skill 
Back Squats 3x5  (same weight across)

WOD
A: For Time
15 Calorie Row 
15 Barbell Facing Burpees 
15 Hang Power Cleans

B: For Time
30 Calorie Row
30 Barbell Facing Burpees
30 Hang Power Cleans, 135#/95#

Hoodies - please let me know by the end of the weekend if you're interested in a hoodie. Price is $35. They are unisex. You can email me or put your name on the sign up sheet on top of the water cooler. I would like to get them ordered on Monday. 

WOD

In teams of 2:

6min AMRAP Alternating 150m row

5min AMRAP Alternating Burpee Box Jumps 24"/20"

4min AMRAP Alternating Hand Release Push ups (only 1 partner working at a time)

3min AMRAP Warrior Sit Ups

2min AMRAP Wall walks (split up however)

1min both partners air squats at the same time.

Score = total reps

Happy Friday!!

WOD
In 3 minutes complete:
20 Kettlebell Swings  
10 Burpees  
AMRAP of 1-arm Kettlebell Snatches from the hang in the remaining time.
 
Rest 1 minute

In 3 minutes complete:  
20 Kettlebell Swings  
10 Burpees
AMRAP of 1-arm Kettlebell Clean and Jerks from the hang in the remaining time.

Rest 1 minute

In 3 minutes complete:  
20 Kettlebell Swings  
10 Burpees  
AMRAP of Kettlebell Goblet Squats in the remaining time.

Rest 5 minutes and repeat.
Weight = 55#/35#

Rest Day!

Hoodies - please let me know By tomorrow if you're interested in a hoodie. Price is $35. They are unisex. You can email me or put your name on the sign up sheet on top of the water cooler. I would like to get them ordered on Monday. 

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.

Hoodies - please let me know ny Friday if you're interested in a hoodie. Price is $35. They are unisex. You can email me or put your name on the sign up sheet on top of the water cooler.

Strength/Skill
Snatch Balance 3x3 (Work on movement not heavy weight)

WOD
A: 3 Rounds For Time
400m Run
15 Ring Rows
12 Hang Power Snatches

B: 3 Rounds For Time:
400m Run
21 Pull Ups
12 Hang Squat Snatches 95#/65#