Strength/Skill
Front Squat 5x7 (use same weight for all 7 sets)

WOD
A: For Time:
15-9-6 reps of:
Thrusters
Ring Rows
Dips

B: For Time:
21-15-9 reps of:
Thrusters 115#/80#
Pull Ups
Dips

Hope you guys can make it in after the storm.

The first open WOD will be announced later this afternoon. So far the following people are signed up to compete under CrossFit 1013:

Allie Ancona
Amy Ancona
Angel Vasquez 
Denise Rosas
Jessie James
John Yurchick
Mardy Gould
Norberto Olalde
Tony Falco
Mario Tokarzewski
Robert Lima  

Good luck to us all, it will be fun just to compete. 

Strength/Skill
Dips 5-5-5-3-3-3


WOD
A: For Time: 
15 Back Squat
Row 500M

B: For Time: 
30 Back Squats 225#/145#
Row 1000M 

Sneak Preview

Friday 09/28/2011

NOTES:

There will be no Saturday 9/29 9am session. There will only be a 10:30am session sorry for the inconvenience. 
Groupon buyers please call or send an email to nolalde@crossfit1013.com to schedule your class time.

Strength/Skill
Snatch 3-3-3-1-1-1 (From the ground)


WOD A or B, trainer will determine:

A: 10 Minute AMRAP:
10 Box Dips
10 Ring Rows


B: 10 Minute AMRAP:
7 Ring Dips
7 Strict Pull Ups