Happy Friday!!

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

"CrossFit Total"
Find a max single in: 
Back Squat
Standing Press
Deadlift
Sum of all three

New hoodies place your order.

Lets be safe on today's movements. If you feel your form is breaking don't go up in weight and accept what you'e able to do with descent form. We will be doing this again.


 WOD
CrossFit Total 
Max 1 Rep Back Squat
Max 1 Rep Standing Press
Max 1 Rep Deadlift

Tuesday 11/06/2012

Groupon buyers to start your sessions please click on the "COMING?" tab to the left and RSVP for an open class. On your first visit bring your Groupon and arrive 10 minutes before the class starts to get registered, Thank you.

No strength today. 

The wod for today will be the CrossFit Total. The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. This will determine a baseline of where your strength is. When this comes up again you'll be able to determine where you're making gains and where you need to improve.

WOD

CrossFit Total

Squat 1 rep max

Press 1 rep max

Deadlift 1 rep max

Member Erica doing overhead squats for the first time. Not bad.