WOD
A: For Time:
25 Burpees
Then
3 Rounds of:
3 Dumbbell Shoulder Press
12 Kettlebell Swings
18 Goblet Squats
24 Walking Lunges  

B: For Time:
100 Burpees
Then
3 Rounds of:
3 Wall Climbs
12 Kettlebell Swings 70#/55#
18 Goblet Squats 70#/55#
24 Walking Lunges 

Happy Friday!!!

Strength/Skill
Back Squat 5-5-5 (Add 5lbs to last working weight)

WOD
A: AMRAP in 10:00 of:
5 Banded Pull Ups
10 Push Ups
10 Goblet Squats
10 Burpee Box Jumps

B: AMRAP in 20:00 of:
5 Strict Pull Ups
10 Ring Push Ups
15 Goblet Squats 55#/35#
20 Burpee Box Jumps 24#/20# 

After a month off, Mori comes back to a tough WOD.

Strength/Skill
Thruster 5-5-5 (warm up to a good working weight. Use same weight for all 3 sets)

WOD
A : For Time: 
21 - 15 - 9 reps of:
Burpees
Goblet Squats
ABMAT Sit Ups

B: For Time: 
21 - 15 - 9 reps of:
Burpee Pull ups
Goblet Squats 55#/35#
Toes To Bar 

 

 

 

 

Congratulations to trainer Emili and his family on their new baby girl.

 

 

 

Aleina Amora Armas Ramirez
March 25, 2014 @ 5:59 am
7 pounds 14 ounces

WOD
A: AMRAP in 10:00
200m Run
3 DB Shoulder Press
10 Goblet Squats
10 Kettlebell Swings
15 ABMAT Sit Ups

B: AMRAP in 20:00
200m Run
3 Wall Climbs
10 Goblet Squats 55#/35#
15 Kettlebell Swings 55#/35#
20 ABMAT Sit Ups

Groupon - if you purchased a Groupon please click on the "GROUPON PURCHASERS" tab for instruction.

Upcoming Events - We've been invited to do a fundraiser WOD/event with CrossFit Fire Force in Elmhurst to help raise money for the 19 the fireman that died in AZ back in June. The fee will be $20 to do the workout at CrossFit Fire Force. 100% of the money collected will go to these firemen's families. The even will take place Saturday August 31st. We will close on that day.
Please send an email to info@fireforcefitness.com to reserve your spot. They are starting at 9am going on until 12:30pm. Let them know you're from 1013, the amount of time you've been doing CrossFit and your requested time slot.
Memorial Workout Event for Granite Mountain Hotshots, August 31st

Referrals - for every person you refer you get $25 off your next month's membership dues. Your referral must sign up for a monthly membership. 10 session passes don't count.

Deck Snatch 2-2-2-2-2-2-2-2
Adding weight each set working towards the best effort double of the day.

Then

Goblet Squat 5 x 10 Reps

Then
4 x 10 Toes to Bar (No momentum or kip)

Car window stickers and headbands are available for $5. Cash only. We have a limited amount so first come first serve.