Paleo Challenge Performance Only Winner -  The winner of the performance only portion of the Paleo Challenge is Sam Krawiec. Congratulations to Sam for her awesome improvements. The following are her performance results
WOD 1 (Row, Pull Ups, WB, DU's) 
Before - 14:40 
After - 11:16

2K Row 
Before - 9:03
After - 8:22

"Grace" 
Before - 5:08 
After - 1:54

"Fran"
Before - 8:30
After - 5:19
Sam did a great job in following the Paleo diet throughout the 45 days.  It wouldn't hurt to ask her some questions about her experience with the challenge. I'm sure she's willing to share. Good Job Sam.

As for the other group I'm still working on gathering people's results. Hope to have them done by the end of the week. If you do not get your benchmark WOD's in this week you will not get points for those.



Reminder no 6:45pm classes on Wednesdays. CrossFit Kids classes have begun.

This WOD might take a while so please show up on time ready to work.

WOD

 A:For Time: 
25-20-15-10-5
Singles
Kettlebell Swings
ABMAT Sit Ups

B: "Swinging Annie"
For Time: 
50-40-30-20-10
Double Unders
Kettlebell Swings 55#/35#
ABMAT Sit Ups

*30 minute time cap.

Husband and wife members Scott and Monica McDonald on their pull ups.

Groupon Purchasers - please note that your Groupons and sessions expire November 24th. Get them in before then. 
 
New Hoodies - Our new hoodies with a zipper front will be available soon. Looking for pre orders. We will have men's and women' available this time. The cost will be $40 each. If you're interested in one please send an email to nolalde@crossfit1013.com letting me know how many, gender and size. I will put the order in on Friday 11/22. 

Strength/Skill

Overhead Squats 3-3-3-1-1-1

WOD 
A: Row 250m then

50-40-30-20-10 reps of

Singles

Sit ups 


B: Row 500m then

"Annie"

50-40-30-20-10 reps of

Double Unders

Sit ups 

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

Please note our class sizes have increased now that we have more space.  Be sure to RSVP for your spot and get to class on time. 


Strength/Skill
Front Squat 5-5-5-3-3-3

WOD
A: "Mini Annie"
50-40-30-20-10

Singles
ABMAT Sit ups

B: "Annie"

50-40-30-20-10

Double Unders
ABMAT Sit ups

Luke doing his Turkish Get Ups with 90lbs. Luke is leaving us this week for work out in California. He'll be missed. Good luck Luke and come back any time. 

Tuesday 10/16/2012

Groupon buyers please call or send an email to nolalde@crossfit1013.com to schedule your class time.

Noon classes are now available Mon - Friday.

Strength/Skill

Squat Snatch 5-5-5-5-5 (use light weight, work on form)

WOD A or B, Trainer will determine: 

A: "Annie's Little Sister"

50-40-30-20-10 reps rounds of:

Singels

ABMAT Sit Ups

B: "Annie"

50-40-30-20-10 reps rounds of:

Double Unders

ABMAT Sit Ups

Heat 1 at our Grand Opening.