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

Thursday 01/03/2013

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.

We are looking into having a Paleo challenge for maybe 30 or 60 days. There will be some sort of cash buy in and the money getting paid out to winners of the challenge. Post to comments what your thoughts are on this? If we get enough interest I will also see about having some kind of Q&A session before we start for people to come and ask questions about the Paleo way of eating and how it can be used to attain your goals. Post to comments.

Adam Schmalz, current member, is looking to participate in the Tough Mudder event on Saturday May 18th or Sunday May 19th. He was thinking of starting a CrossFit 1013 team for the event. If you're interested in participating on the team send me an email at nolalde@crossfit1013.com

Strength/Skill
Back Squat 3-3-3-1-1-1


WOD
A: For Time 
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Shoulder Press
Ring Rows
  
B: For Time
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Hand Stand Push Ups
Pull Ups

Member Jose fighting through the dumbbell WOD last week.