Strength/Skill
Back Squat 3x3 (Same weight across)
Then
Sumo Deadlift Heaviest 3 rep

WOD
A: EMOMx12
Odd: 5 Sumo Deadlifts + 10 Air Squats + AMRAP Singles
Even: Rest

B: EMOMx14
Odd: 5 Sumo Deadlifts 275#/195# + 12 Air Squats + AMRAP Double Unders
Even: Rest
*Score will be total number of Double Unders

It's Getting HOT!: It's starting to get hot in the gym again so please stay hydrated and start bringing a towel with you to workout to wipe off your sweat. 

2nd Annual Combine - We will be hosting this years annual combine where we get together with CrossFit Roselle and CrossFit Enclave. We will have better t-shirts this year for both men and women. This year it will take place on July 12th and hosted by CrossFit 1013. There is an order sheet on the water cooler. Please put your name and size if you'd like a shirt. We need to have an order by the end of the week. Cost is $25.

WOD
A: 3 Rounds For Time:
75 Singles 
25 Air Squats 
15 Calorie Row

B: 3 Rounds For Time:
75 Double Unders
50 Air Squats
25 Calorie Row

Strength/Skill
EMOMx14
Odd: 5 Front Squats - you choose the weight
Even: 10 Toes To Bar

   

Happy Friday!!

WOD
A: For time:
500m Row
15 Clean and Jerks
50 Air Squats

B: For time:
1000m Row
15 Clean and Jerks 135#/95#
100 Air Squats

Then 
**

Chest To Bar Progression 7×8 unbroken C2B, 1 minute rest

Note: 6:15pm session tonight is NOT canceled. If you're RSVP'd for tonight at 6:15pm go ahead and come in. 

NEW WODBook is available. When you go to RSVP please create and account to activate it. This has been a long awaiting feature for us that will now allow you to see, edit, delete your benchmarks and WOD results. Please start using it as it will come in handy. Familiarize yourselves with its functionality. 

Thanksgiving Week Hours: Wednesday 11/27 - no 7:30pm session (get together starting at 7:30pm) Thursday 11/28 - Closed Friday 11/29 - 9am and 10:30 sessions only.  

NEW CLASSES ADDED: Starting Monday December 2nd we'll be adding  5:30pm and and a 6:45pm sessions in the other side. Class limits for the current 5pm and 6:15pm sessions will go down to 10 and the new 5:30pm and 6:45pm sessions will be capped at 8. These classes will be available on Monday, Tuesday and Wednesdays only. 

WOD
A: For Time
30 Hand Release PUSHUP
25 Kettlebell Swings
20 Air Squats
15 ABMAT Sit Ups
10 Box Jump
5 Hand Release BURPEES

B: For Time:
60 Hand Release PUSHUP
50 Kettlebell Swings 55#/35#
40 Air Squats
30 Toes To Bar
20 Box Jump 24"/20"
10 Hand Release BURPEES

Happy Firday!!

Groupon Purchasers - Your Groupon sessions expire this weekend. Please send an email to nolalde@crossfit1013.com if you would like to continue membership with us.
  
Thanksgiving Week Hours:
Wednesday 11/27 - no 7:30pm session
Thursday 11/28 - Closed
Friday 11/29 - 9am and 10:30 sessions only.


WOD
A: AMRAP in 10:00
5 Wall Ball
7 Hang Power Clean
9 Ring Rows
11 Air Squats

B: AMRAP in 15:00 
5 Wall Ball 20#/14#
7 Deck Power Clean 155#/100#
9 Pull-ups
11 Air Squats