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

Friday 10/12/2012

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

REMINDER Tomorrow will be our grand opening from 10am  - whenever. We will start workouts at 10:30am and run heats every 15 minutes. Sign up for a time slot when you come in on the board. There will also be food and music. Bring friends and family. No 9am WOD.


Strength/Skill
Box Squats 3-3-3-1-1-1

WOD A or B Trainer will determine

A: For Time
30 Singles
10 Box Jumps
10 Kettlebell Swings
10 Push Ups
10 Dumbbell Power Snatch (5 on each arm)
10 Knee Tucks
10 Burpees
10 Wall Balls

B: For Time
20 Double Unders
20 Box Jumps 24"/20"
20 Dumbbell Swings 55#/35#
20 Ring Push Ups
20 Dumbbell Power Snatches (10 on each arm 55#/35#)
20 Toes to Bars
20 Burpees
20 Wall Balls 20#/14#