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)

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#

Happy Friday!!!

WOD
A: For Time:
15-9-6 reps of
Push Ups
Front Squats
Burpees

B: For Time:
21-15-9-6-3 reps of
Push Ups
Front Squats 155#/110#
Bar Facing Burpees

HAPPY FRIDAY!

Massage Therapy Promo - For CrossFit 1013 members only 1 hour full body for $30 (50% off) their first massage 
Or 
30 min massage for $15 (half off) their first massage.

Starting this Saturday 2/22 - complementary warm up chair massage last Saturday of every month from 8:30 - 10:30

Strength/Skill
Sled Pushes 2-2-2-2

WOD
A: AMRAP in 10:00
8 Box Jumps
6 Thrusters
6 Bar Facing Burpees

B: AMRAP in 12:00
12 Box Jumps 24"/20"
6 Thrusters 95#/65#
6 Bar Facing Burpees

Sam getting up on that box.

Happy Friday!

WOD
A: Every 1:00 on the 1:00 for 10:00 perform: 
5 Front Squats 
4 Burpees 

B:Every 1:00 on the 1:00 for 15:00 perform: 
5 Front Squats 135#/95#
4 Burpees