Happy Halloween!

Cardio Cross Training Class - We will be having a cardio type training class with no equipment on Saturday at 10am. Will only run for 30 minutes in between classes. If you'd like RSVP online for it.

CLASS SCHEDULE CHANGE - starting Monday November 10th, we will no longer have a 9am or a noon session. Instead we will now offer 10:30am session Monday-Saturday. Sorry for the inconvenience. 

Strength/Skill
3x200 run, rest twice as long as run
3x300 row, rest twice as long as row

WOD
A: 10-8-6-4-2 reps of
Deadlifts
Push Press
Ring Rows

B: 5-4-3-2-1 reps of
Deadlifts, 275/185#
Push Press 135#/95#
Strict Pull ups

*Use 1 bar. Switch weights as needed.

Halloween - Friday you are welcome/encouraged to wear your Halloween costume while working out. If we have any participants we will take pictures at each hour

Cardio Cross Training Class - We will be having a cardio type training class with no equipment on Saturday at 10am. Will only run for 30 minutes in between classes. If you'd like RSVP online for it. 

CLASS SCHEDULE CHANGE - starting Monday November 10th, we will no longer have a 9am or a noon session. Instead we will now offer 10:30am session Monday-Saturday. Sorry for the inconvenience.

Strength/Skill 

Deadlifts 3x5 (Same weight across. Pick a working weight that will allow you to keep form)

WOD
A: 10-9-8-7-6-5-4-3-2-1
Front Squat

100m Row after every round.

B: 10-9-8-7-6-5-4-3-2-1
Front Squat, 155#/105#
200m Row after every round.


 

CLASS SCHEDULE CHANGE: Starting next week Tuesday's 6:45pm class will be moved to Wednesdays. There will be no more Tuesday 6:45pm class but there will now be a Wednesday 6:45pm class.

Deadlifts 10-8-6-4-2 (increase weight each set)

WOD
A: For Time:

100 Singles
followed by: 15-9-6 of:
Kettlebell Swings
Burpees
Followed by:
100 Singles

B: For Time:

100 Double unders
followed by: 21-15-9 of:
Kettlebell Swings 70#/55#
Burpees
Followed by:
100 Double unders

Strength/Skill
EMOMx12: 3 Position Pause Snatch Pull at 1RM Snatch weight
Pause for 3 seconds at each position then jump and shrug
Pos. 1 – just below knees, work for vertical shins and back in full extension
Pos. 2 – above knees, work for shoulders over the bar, bar pulled into thighs
Pos. 3 – Pockets, work for vertical torso, knees forward and weight in mid-foot

WOD 
A: 5 Rounds of:
In 2 mins complete:
100m Run
5 Deadlifts
Max reps of Single unders in the remaining time
Rest 1 minute between rounds, score is total number of Single Unders

B: 7 Rounds of:
In 2 mins complete:
200m Run
7 Deadlifts 275#/195#
Max reps of Double unders in the remaining time
Rest 1 minute between rounds, score is total number of Double Unders

Happy Friday!!

Strength/Skill
Medball Side Throws 3x10 (each side)

WOD
A: Not for Time. 2 Rounds
10 DeadLifts
10 Sumo Deadlifts
10 Stiff Leg Deadlifts
10 Russian Kettlebell Swings

B: With a Partner Complete 2 Rounds, Not for Time:
20 DeadLifts, 185#/135#
20 Sumo Deadlifts, 185#/135#
20 Stiff Leg Deadlifts, 185#/135#
20 Kettlebell Swings 70#/55#
One partner completes all 20 reps of a movement while the other rests then switch.

Strength/Skill
Front Squat 5x7 (use same weight across)

WOD
A: 3 Rounds for Time:
5 Deadlifts
15 Air Squats
10 DB Shoulder Pres

B: 5 Rounds for Time:
5 Deadlifts 275#/185#
25 Air Squats
5 Hand Stand Push Ups

REMINDER - no 5:30pm session tonight only.

Strength/Skill
Work up to a heavy Squat Snatch from the low hang (below knees)

WOD
A: For Time
15 Deadlifts
200m Run
12 Deadlifts
200m Run
9 Deadlifts
200m Run 

B: For Time
21 Deadlifts 225#/155#
400m Run
15 Deadlifts 225#/155#
400m Run
9 Deadlifts 225#/155#
400m Run 

2nd Annual Combine: Remember tomorrow we have no regular classes. We will be hosting the 2nd annual combine WOD and BBQ. CrossFit Roselle and CrossFit Enclave will be joining us for a BBQ and friendly WOD. We will have a pig roast and drinks after the WOD heats. Remember you do not have to do the WOD to attend. Bring your family and a side dish if possible. Hope to see everyone there. 
If you haven't RSVP'd for a heat assignment and plan on doing the WOD please do so now.


Strength/Skill
Back Squat 5-5-5-5-5-5-5 (use same weight across all sets)

WOD
A: EMOMx10
Odd: 7 Deadlifts
Even: 50 Singles

B: EMOMx12 
Odd: 7 Deadlifts (you chose the weight)
Even: 30 Double Unders


Post WOD
4:00 Plank Hold (accumulate 4:00 of a plank hold on elbows)

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) 

Schedule Change This Week:
Wednesday 6/18 = 5:30pm canceled
  
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.

WOD
A: For Time:
25 Wall Balls
15 Deadlifts 
25 Wall Balls
Every minute on the minute, starting at the 60 second mark, complete 3 Burpees

B: For Time:
50 Wall Balls, 20#/14#
25 Deadlifts, 245#/165#
50 Wall Balls, 20#/14#
Every minute on the minute, starting at the 60 second mark, complete 3 Burpees.  

Strength/Skill
Squat Snatch
2-2-2-2-2

Schedule Change 6/9. Monday 6/9 5:30pm and 6:45pm classes are canceled only. Sorry for the inconvenience. 

WOD 
A: 50 Singles, followed by:
3 Rounds for Time:
15 Deadlifts
21 ABMAT Sit Ups
Followed by 50 Singles

B: 100 Double Unders, followed by:
3 Rounds for Time:
15 Deadlifts 225#/155#
21 V-Ups
Followed by 100 Double Unders

Strength/Skill
Clean Complex
A. Work up to a heavy set of: Power Clean + Hang Squat Clean + Squat Clean
B. 5×1 Squat Clean, with the same weight you were able to get above

Remember to start bringing a towel with you. It's getting warm. Also remember to stay hydrated throughout the day.

Strength/Skill
1. Max Pull ups for an unbroken set. **
2. Max rep HSPU **
3. Max Double Unders in 2 mins **
4.  500m Row for time
We will modify/scale these accordingly

WOD
A: 2 Rounds NOT For Time:
10 Deadlift
:45 rest
10 Romanian Deadlifts
:45 rest
10 Stiff Leg Deadlifts
:45 rest
10 Sumo Deadlifts
Rest 2-3 mins between rounds

B: 2 Rounds NOT For Time:
20 Deadlifts 165#/115#
:45 rest
20 Romanian Deadlifts 165#/115#
:45 rest
20 Stiff Leg Deadlifts, 165#/115# 
:45 rest
20 Sumo Deadlifts, 165#/115#
Rest 2-3 mins between rounds

Strength/Skill
Deadlift 5-5-5 (add 10lbs from last working weight)

WOD
A: 3 Rounds For Time
7 Ring Rows
9 Power Clean
15 Wall Balls
1:00 Plank Holds (on forearms)


B: 5 Rounds For Time
7 Strict Pull Ups
9 Power Clean 145#/100#
15 Wall Balls 20#/14#
1:00 Plank Holds (on forearms) 

*25:00 time cap 

Mary had some of the best wall walks yesterday. 

SATURDAY!!

How do you like the Saturday WOD's being posted on the site? Do you prefer not to know what's coming on Saturday or like seeing before you come in?

WOD
In Teams of 2 
5 Rounds for Time:
20 Partner Deadlifts 315#/225#
30 Mountain Climbers (3 steps + 1 push up = 1 rep)
40 Ring Rows
200m Run

Happy Friday!!

Strength/Skill
Deadlifts 5-5-5 (add 10lbs to last working weight)

WOD
A: AMRAP in 10:00
5 Overhead Squats
10 Hang Power Snatches
15 Warrior Situps
20 Ring Rows

B: AMRAP in 20:00
5 Overhead Squats 95#/65#
10 Hang Power Snatches 95#/65#
15 Windshield Wipers 95#/65#
20 Pull Ups

CrossFit Kids - Kids classes are now going on. Wednesdays, Fridays and Saturdays. Ages 3-11. Spread the word.

Strength/Skill
Deadift 5-5-5 
(Add 10 lbs to your last working weight. Make sure your form is in tact when doing each set. If you have a hard time with the added weight stay at your previous working weight)

Then

Max Strict Pull Ups 3x

Then

3 Rounds NOT FOR TIME of
400m Farmer's Walk 70#/55# (use kettlebell, bars or dumbbells)

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"

CrossFit Kids - still working on the hours and start time along with the curriculum for the kids program. Coming very soon. Sorry for the delay.

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


Paleo Challenge - we're in the last 2 weeks of the challenge. Hope you're all still hanging in there. We will do the benchmark WODs again the first week of the March.

Strength/Skill
Deadlift 3-3-3-1-1-1

WOD
6 Rounds 1:00 Each
Row (Record Calories)
Push ups (Record Reps)
REST 1:00

Add up total calories and push up reps

Paco has come a long way from when he first started. Here he is during his chest to bar pull ups.

Paleo Challenge Day 27 - We're a little past half way through the challenge. By now most of you, if you've been following your diet, should start noticing changes for the better. Those sugar cravings should be subsiding. Your performance in the gym should be improving. Your energy levels and focus should be improving. Clothes should be fitting different, It's happening for me, especially in my WOD's. I'm certainly feeling a lot better in them. Keep at it we still 3 weeks to go. The challenge ends 02/28/2014. Please let me know if you have any questions.

WOD

Deadlift 3-3-3-1-1-1

Then

50 Single Leg RDL  (50/leg)

Then

50 Sit Ups Get Ups. Use a plate

New member Will Santiago (pictured above) and his brother Orlando have been putting in some good time and effort at 1013. They are showing great improvements in a short time.

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