WOD 

A: AMRAP in 10:00 Minutes
6 Dumbbell Manmakers
8 Ring Rows
10 Get Ups Sit Ups

B: AMRAP in 20:00 Minutes
6 Dumbbell Manmakers 40% of BW
8 Pull-ups
10 Get Ups Sit Ups 45#/25#

Dean moving on his snatches efficiently. 

Referrals - for every person you refer you get $25 off your next month's membership dues.

Reminder, a few of us will be meeting up at Shark City in Glendale Heights this Friday around 8pm for a few drinks and to support member Amanda in her competition. It would be a cool way to hang out outside of the gym. Let us know if you'll be coming.

WOD
A: 3 Rounds for time:
5 Manmakers  

400M Run

B: 5 Rounds for time:
10 Manmakers 40#/20#
400M Run

Compare to 06/21/2013

As you can see classes are getting filled up fast. Please make sure you RSVP for your session and try to stick to that slot. If your desired time slot is filled try to make another one. Remember there are up to 6 days available to RSVP for. Thank you. We still appreciate you all coming though.  

Thank you to everyone that came out to our first Combine BBQ at CrossFit Enclave. CrossFit 1013 was well represented. Great job to all that did the workout as well. It was a fun time. Next year CrossFit 1013 will be hosting the BBQ. Promise the shirts will be a lot better next year.

Strength/Skill
Power Clean 1-1-1-1-1-1-1-1-1-1


WOD
A: "Mod Annie"
50-40-30-20-10
Singles
ABMAT Sit ups

B: Annie
50-40-30-20-10
Double Unders
ABMAT Sit ups

CrossFit Roselle, CrossFit Enclave and CrossFit 1013 owners

HAPPY FRIDAY!

Strength/Skill
Max Height Box Jump

WOD
A: 3 Rounds for time:
5 Manmakers (40/20)
400M Run

B: 5 Rounds for time:
10 Manmakers 40#/20#
400M Run