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. 

Hoodies are in. 

Strength/Skill 
Back Squat 8x2 (same weight across) 

WOD 
A: 15-10-5 
Medball Cleans 
Shoulder press 

B: 30-20-10 Squat Cleans, 135/95 
15-10-5 Strict Hand Stand Push Ups 

*if you cannot do strict hspu's you will pick a weight and do shoulder presses instead. You will only use one bar. 

Memorial Day Weekend WOD and BBQ - We will be doing "Murph" on Saturday followed by some BBQ and socializing for those that will be around. We will run heats starting at 9:30am until everyone's done. You can do Murph on your own or split it up with a partner. Bring something to grill and or something to drink.

Please arrive to class on time and be ready to go. 

WOD
A: 3 Rounds for Time

5 Dumbbell Shoulder Press

10 Hang Power Snatches

B: 6 Rounds for Time

5 Hand Stand Push Ups

11 Power Snatches, 95#/65#

Strength/Skill

Clean and Jerk

A.  work up to a quick heavy double – drop between reps

B.  3×3 – no drops

Wednesday 10/24/2012

Groupon buyers please call or send an email to nolalde@crossfit1013.com to schedule your class time.

Noon classes are now available Monday - Friday

Reminder to let me know if you'd like a sweatshirt. I will be placing an order this week.


We will only be a 9am session and not a 10:30am session this Saturday October 27th. We have been invited to do a "Fight Gone Bad" workout at CrossFit Roselle in Roselle. We are all welcomed. The "Fight Gone Bad" workout takes 17 minutes to complete. CrossFit Roselle will have heats going on every half hour. We will be going and would like it if you can come out with us to represent CrossFit 1013.
If you decide to come all CrossFit Roselle asks is that we bring some kind of Paleo dish or desert. Please come to us with any questions about "Fight Gone Bad" and the event on this day.

Strength/Skill

Power Clean 3-3-3-1-1-1

WOD

A: AMRAP in 12 minutes of:
3 Shoulder Press
6 Pull Ups/Ring Rows
9 ABMAT Sit Ups
12 DB Swings

B:AMRAP in 15 minutes of:
3 HSPU
6 Pull-ups
9 GHD Sit Ups
12 DB Swings (55lbs /35lbs)