Strength/Skill
Deadlift 5-5-5 (Warm up to a working weight and use that same working weight for all 3 sets of 5. Not looking for your 5RM)

WOD
A: 3 Rounds For Time:
5 Power Cleans
5 Ring Rows
10 Kettlebell Swings (Russian)


B: 5 Rounds For Time:
5 Power Cleans 155#/105#
5 Strict Pull Ups 
10 Kettlebell Swings (Russian) 70#/55#

Young buck Kevin sneaking into the Masters underground hour for 14.3.

Happy Friday!!!

Referral Credit - refer your friends and family and receive $25 credit towards 1 month's membership if they sign up for a monthly membership.

Last Minute Get Together - we will be going to Coaches Corner at 152 Biesterfield Rd in Elk Grove tonight. We'll be there at 8pm, some earlier. Come out and have a few drinks before we start the Paleo challenge. 

Strength/Skill
Floor Press 5-5-5-3-3-3

WOD
A: For Time:
5 Rounds
3 Deadlift
3 Power Cleans

B: For Time:
7 Rounds
3 Deadlift 155#/105#
3 Power Cleans 155#/105#

Post WOD - 50 GHD Sit Ups

Happy Firday!!

Groupon Purchasers - Your Groupon sessions expire this weekend. Please send an email to nolalde@crossfit1013.com if you would like to continue membership with us.
  
Thanksgiving Week Hours:
Wednesday 11/27 - no 7:30pm session
Thursday 11/28 - Closed
Friday 11/29 - 9am and 10:30 sessions only.


WOD
A: AMRAP in 10:00
5 Wall Ball
7 Hang Power Clean
9 Ring Rows
11 Air Squats

B: AMRAP in 15:00 
5 Wall Ball 20#/14#
7 Deck Power Clean 155#/100#
9 Pull-ups
11 Air Squats