WOD
A: For Time:
400m Run
25 Wall Balls
20 Box Jumps
15 Burpees
10 Hang Power Snatches

B: For Time:
1 Mile Run
50 Wall Balls 20#/14#
40 Box Jumps 24"/20"
30 Burpees
20 Power Snatches 95#/65#

Great job to everyone that competed in CrossFit Roselle's Best Of The Rest competition this weekend. It was great cheering/coaching everyone on. You guys made 1013 proud. Congratulations to Jamie for taking 1st place in the women;s scaled division. Great job to Rosanna Le, Allie and Amy Ancona, Tom Kapustka , Eddie Idris, Angel Vasquez, John Yurchik, Steve Niehoff, Sam Krawiec, Elda Bonilla, Mary Caffero for doing a great job.


A: 3 Rounds For Time
15 Calorie Row 
15 Kettlebell Swings
15 Box Jump

B: 3 Rounds For Time
30 Calorie Row
30 Kettlebell Swings 55#/35#
30 Box Jump 24"/20"

Biggest Loser - Thursday 6:15 and 7:30pm classes are canceled this week. You're all invited to come watch the premier of The Biggest Loser. One of our very own, Toma Dobrosavljevic, will be on the show. Come by to support him being on the show and working his ass off.

A: Teams of 2,
AMRAP 15
8 Thrusters
18 Ring Rows
11 Box Jumps

B: Teams of 2,
AMRAP 31: 
6 Thrusters 115#/80#
4 Rope Climbs
9 Box Jumps 30#/24#
*One partner always running 400m

Strength/Skill

Power Snatch 5x3 (use same working weight across)

WOD

A: 3 Rounds For Time:

Row 500m

10 Burpees

10 Box Jumps

B: 3 Rounds For Time:

Row 500m

12 Burpees

21 Box Jumps 24"/20"

Strength/Skill
Back Squat 7-7-7-7-7 (use same working weight for all sets)

WOD
A: 3 Rounds For Time
10 Burpee Ring Rows
10 Front Squats
10 Box Jumps

B: 3 Rounds For Time
20 Burpee Pull Ups
20 Front Squats 135#/95#
20 Box Jumps 24"/20"

Strength/Skill
Chest To Bar Progression 7x6;  :50 rest between sets

WOD
A: For Time:
15 Front Squats
15 Box Jumps
20 Ring Rows
15 Box Jumps
15Front Squats

B: For Time in Teams of 3:
50 Front Squats 145#/100#
75 Box Jumps 24"/20"
100 Pull Ups
75 Box Jumps 24"/20"
50 Front Squats 145#/100#

*Only 1 athlete works at a time

We Will be Closed Tomorrow July 4th. No Make Up Day Today.

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. If possible bring a small side dish or desert. Family is welcome  of course.

WOD
A: For Time:
15-9-6 reps of:
Deadlifts
Box Jumps

B: For Time:
21-15-9 reps of:
Deadlift 275#/185#
Box Jumps 30#/24#

Strength/Skill
5:00 Plank Holds on elbows
(accumulate 5:00 of total plank time) 

Happy Friday!

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 today so please put your name down if you're interested. Cost is $25.


Strength/Skill
Clean and Jerk
Work up to a 1RM


WOD
A: For Time:
15-9-6 of:
ABMAT Sit Ups
Burpees
Hang Power Snatch
Box Jumps

B: For Time:
21-15-9 of:
Toes To Bar
Burpees
Power Snatch 75#/55#
Box Jumps 30"/24"

Happy Friday!!!

Schedule Change Next Week Only:
Monday 6/9 - 5:30pm and 6:45pm classes are canceled. 
Saturday 6/14 -  9am and 10:30am classes canceled. 
Sorry for the inconvenience.

WOD
A: AMRAP 10:00
10 Knee Tucks
15 Box Jumps
20 Wall Balls

B: AMRAP 15:00
10 Toes To Bar
15 Box Jumps 24"/20"
20 Wall Balls 20#/14#

Strength/Skill
Front Squat 4-4-4-4
Work up to your heaviest 4 reps. 

Strength/Skill
Back Squat 5-5-5 (Add 5lbs to last working weight)

WOD
A: 3 Rounds For Time
5 Shoulder Press
10 Box Jumps
15 Knees Tucks
20 ABMAT Sit Ups

B: 3 Rounds For Time
10 Shoulder Press (75% of your last working weight)
15 Box Jumps 30"/24"
20 Knees to Elbows
25 Hand Release Push Ups
 

30 day push up challenge starting Monday. 100 push ups every day for 30 days. 

Strength/Skill
Deadlift 5-5-5 (Add 10 pounds to what you did last week and use that as your working weight. Take 3-4 sets to warm up to it)

WOD
A: 3 Rounds For Time
5 Deck Snatches
10 Windshield Wipers
10 Box Jumps

B: 5 Rounds For Time
5 Deck Snatches 95#/65#
10 Windshield Wipers
10 Box Jumps 30"/24"

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!!

SUPER BOWL PARTY - We will be having the Super Bowl at the gym this Sunday February 2nd. The game is scheduled for 5:30pm. You can start showing up anytime after 3pm. We will make this a potluck Super Bowl Party. Even though this is in the middle of a Paleo Challenge, Paleo dishes are not required but encouraged. Feel free to bring the drink of your choice. We have a grill so we can also grill any meats that we bring. No sign up is required we have enough people coming. Please bring a lawn chair to sit in.

WOD
A: AMRAP in 10:00 
10 Push Press
10 Kettlebell Swings
10 Box Jumps

B: AMRAP in 20:00 
10 Push Press 115#/80#
10 Kettlebell Swings 55#/35#
10 Box Jumps 24"/20"

Happy Friday!!

SUPER BOWL PARTY - We will be having the Super Bowl at the gym on Sunday February 2nd. The game is scheduled for 5:30pm. You can start showing up anytime after 3pm. We will make this a potluck Super Bowl Party. Even though this is in the middle of a Paleo Challenge, Paleo dishes are not required but encouraged. Feel free to bring the drink of your choice. We have a grill so we can also grill any meats that we bring. No sign up is required we have enough people coming. Please bring a lawn chair to sit in.

Strength/Skill
Push Press
5-5-5-5

WOD

A: 3 Rounds for Time of:

10 Burpees
15 Deadlifts 

20 Box Jumps

B: 3 Rounds for Time of:

20 Burpees

15 Deadlifts (BW)

20 Box Jumps 24"/20"

*Compare to 11/20/2012 

Paleo Challenge Day 1!!

Paleo Challenge starts today. If you are competing in the group that is looking to lose inches I need your measurements today. Lets help each other out by posting recipes, websites with Paleo info and recipes in the comments. Feel free to come to a trainer and ask any questions you might have about what you should and should be doing with food. If anyone still needs the Paleo documents from me please let me know. Even if you're not competing feel free to try and do it on your own. 

I'll start with this site given to me from Adriel - http://stupideasypaleo.com/

Benchmark WOD's - we will be doing some traditional CrossFit WODs this week but it does not mean they will be our benchmark WODs so please try hard this week. I will announce the benchmark WOD's next week. The benchmark WOD's can be anything we've done within the last month.

Strength/Skill
Overhead Squat 3-3-3-3-3

WOD
A: 3 Rounds for Time
10 Box Jumps
10 Burpees
15 Med Ball Cleans

B: 4 Rounds for Time
10 Box Jumps 24"/20"
10 Burpees
10 Deck Squat Cleans 135#/95#

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.  

WOD

A: AMRAP in 10:00
9 Deadlift
12 Push Ups
15 Box Jumps

B: AMRAP in 15:00 
9 Deadlift 155#/105#
12 Push Ups
15 Box Jumps 24"/20"

Compare to 09/10/2013

Groupon Purchasers - please note that your Groupons and sessions expire November 24th. Get them in before then. 


Strength/SkillTire Flips :30 - :30 - :30
(3 Sets of as many tire flips as possible in 30 second)

WOD
A: For Time 
500M Row
25 Box Jumps
20 DB Power Snatch
15 Push Up
10 Ring Rows
10 Knee Tucks

B: For Time
1000m Row
50 Box Jumps 24'/20"
40 DB Power Snatch (20/side) @ 20% of body weight
30 Spiderman Push Ups
20 Ring Rows
10 Toes to Bar  

Compare to 07/16/2013

 

Headbands Are In - We currently have navy blue headbands available.

Groupon Hours Combine with Regular Hours - This will be the last week of special Groupon hours. Groupon members will start joining regular classes next week Monday 09/30.

NEW HOURS COMING in OCTOBER! - we will be adding a 6:45am session and 9am session Monday through Friday (no 9am on Wednesday) starting in October. Look out for start dates. Tell those friends that would only be able to come in on those times. They'll have a reason to start up. 

WOD:

A: 3 Rounds for Time: 

200M Run
15 Box Jumps

15 Wall Balls

B: 3 Rounds for Time: 

400M Run
30 Box Jumps 24"/20"
30 Wall Balls 20#/14# 

All Classes are on as scheduled.

Upcoming Event Friday September 13th: This time it's for one of our own's family members. My wife's cousin, our member Kiki's brother Jr Campuzano is 43 years old, married and father of 5. He was recently diagnosed with an extremely rare adrenal tumor which will require extensive medical treatment. In an effort to raise money for medical expenses, etc., his family and friends will be hosting a Benefit in Jr’s honor.
It is $25 and includes Pizza & Pop. There will also be raffles, split the pot, t-shirt sales and much more!! If are unable to make it but still want to donate, checks made out to the Jr Campuzano Fund can be mailed beginning September 9, 2013 to: Itasca Bank & Trust— 308 W. Irving Park Road, Itasca, Illinois 60143.

This will be another good way for everyone to get together and hang out outside the gym on Friday night. It will be held at the Pyramid Club located at 236 W Lake St in Addison starting at 6:30pm. Hope you can make it. It will be for a good cause.

WOD

A: AMRAP in 10:00 

9 Deadlifts

10 Push Ups

10 Box Jumps

B: AMRAP in 15:00 

9 Deadlifts 155#/105#

12 Push Ups
15 Box Jumps 24"/20"

Pablo's wall sit. 

Paleo Challenge Day 22

Note: It will be super hot this week so bring a towel with and drink plenty of water.

Upcoming Event - Saturday July 27th we will be getting together with CrossFit Enclave and CrossFit Roselle for a WOD and BBQ at CrossFit Enclave in East Dundee. We will be closed that day. There will be heats for the workout starting at 9:30am. I'm hoping a lot of you can make it to represent CrossFit 1013. It should be a good time to meet other CrossFitters and coaches and get a chance to workout in another environment

Strength/Skill
Tire Flips :30 - :30 - :30
(3 Sets of as many tire flips as possible in 30 second)


WOD
A: For Time 
500M Row
25 Box Jumps
20 DB Power Snatch
15 Push Up
10 Ring Rows
10 Knee Tucks

B: For Time
1000m Row
50 Box Jumps 24'/20"
40 DB Power Snatch (20/side) @ 20% of body weight
30 Spiderman Push Ups
20 Ring Rows
10 Toes to Bar

Busy 4pm