Biggest Loser - Thursday 6:15 and 7:30pm classes are canceled this week. You're all invited to come watch the premier of The Biggest Loser. One of our very own, Toma Dobrosavljevic, will be on the show. Come by to support him being on the show and working his ass off. Bring a small side dish or appetizer if you'd like. Bring a lawn chair as well.

Strength/Skill

Back Squat 7RM

WOD

A: 3 rounds of: 
AMRAP 3:00

3 Power Cleans
6 Pushups
9 Air Squats
1 minute rest between rounds. Your score is total rounds, only full rounds count.

B: 5 rounds of:   
AMRAP 3:00

3 Power Cleans 135#/95#
6 Pushups
9 Air Squats
1 minute rest between rounds. Your score is total rounds, only full rounds count.

Happy Friday!!!

WOD
A: For Time:
15-9-6 reps of
Push Ups
Front Squats
Burpees

B: For Time:
21-15-9-6-3 reps of
Push Ups
Front Squats 155#/110#
Bar Facing Burpees

CrossFit Kids - still working on the hours and start time along with the curriculum for the kids program. Coming very soon. Sorry for the delay.

Massage Therapy Promo - For CrossFit 1013 members only 1 hour full body for $30 (50% off) their first massage 
Or 
30 min massage for $15 (half off) their first massage.

Starting this Saturday 2/22 - complementary warm up chair massage last Saturday of every month from 8:30 - 10:30


Paleo Challenge - we're in the last 2 weeks of the challenge. Hope you're all still hanging in there. We will do the benchmark WODs again the first week of the March.

Strength/Skill
Deadlift 3-3-3-1-1-1

WOD
6 Rounds 1:00 Each
Row (Record Calories)
Push ups (Record Reps)
REST 1:00

Add up total calories and push up reps

Paco has come a long way from when he first started. Here he is during his chest to bar pull ups.

Groupon Purchasers - please note that your Groupons and sessions expire November 24th. Get them in before then. 

New Hoodies - Our new hoodies with a zipper front will be available soon. Looking for pre orders. We will have men's and women' available this time. The cost will be $40 each. If you're interested in one please send an email to nolalde@crossfit1013.com letting me know how many, gender and size. I will put the order in on Friday 11/22.  

WOD

A: AMRAP in 10:00
9 Deadlift
12 Push Ups
15 Box Jumps

B: AMRAP in 15:00 
9 Deadlift 155#/105#
12 Push Ups
15 Box Jumps 24"/20"

Compare to 09/10/2013

HAPPY FRIDAY!!

RSVP - please RSVP for your sessions. We will start asking people to attend later sessions if we get overbooked. 

Upcoming Event - 1 year anniversary celebration Saturday October 12th. Reply to your Evite invitation or just let me know you'll be coming.

WOD 
A:For Time: 
400M Run
25 Ring Rows
50 Push ups
75 Air Squats
400M Run

B: "Half Murph" For Time: 
800M Run
50 Pull-ups
100 Push ups
150 Air Squats
800M Run

Katie working on her overhead squat.

All Classes are on as scheduled.

Upcoming Event Friday September 13th: This time it's for one of our own's family members. My wife's cousin, our member Kiki's brother Jr Campuzano is 43 years old, married and father of 5. He was recently diagnosed with an extremely rare adrenal tumor which will require extensive medical treatment. In an effort to raise money for medical expenses, etc., his family and friends will be hosting a Benefit in Jr’s honor.
It is $25 and includes Pizza & Pop. There will also be raffles, split the pot, t-shirt sales and much more!! If are unable to make it but still want to donate, checks made out to the Jr Campuzano Fund can be mailed beginning September 9, 2013 to: Itasca Bank & Trust— 308 W. Irving Park Road, Itasca, Illinois 60143.

This will be another good way for everyone to get together and hang out outside the gym on Friday night. It will be held at the Pyramid Club located at 236 W Lake St in Addison starting at 6:30pm. Hope you can make it. It will be for a good cause.

WOD

A: AMRAP in 10:00 

9 Deadlifts

10 Push Ups

10 Box Jumps

B: AMRAP in 15:00 

9 Deadlifts 155#/105#

12 Push Ups
15 Box Jumps 24"/20"

Pablo's wall sit. 

Upcoming Schedule Change:

Saturday 8/31 - Closed (including Groupon sessions)
Monday 9/2 (Labor Day) - 9am and 10:30am sessions only. 

Its hot today so try to remember to bring a towel with you to have during your workouts. Also please remember to hydrate.

Groupon - if you purchased a Groupon please click on the "GROUPON PURCHASERS" tab for instruction. Groupon sessions are available starting today.

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.

The workout will be:

6 Rounds for Time with a 30 Minute Cap of:

30 Squats

135 pound Power clean, 19 reps

7 Strict Pull-ups

Run 400 meters
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.

Strength/Skill
Shoulder Press
5-5-5-3-3-3

WOD
A: AMRAP in 10 mins of:
6 Deadlifts
8 Box Jump Step Ups
10 Push-ups


B: AMRAP in 20 mins of:
6 Deadlifts, 225#/145#
8 Box Jump Step Ups, 24"/20"
10 Push-ups

  

  

Happy Friday!!!

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.

WOD

A: 3 ROUNDS

400m Run
15 Ring Rows
15 Push Ups

B: 4 ROUNDS

400m Run
30 Ring Rows
30 Push Ups

Jamie doing her sit up/get ups. Looking good.

Remember to bring a towel with you for your workouts. Now that it's getting hot your sweating will be difficult to manage during the workouts.

WOD

A: AMRAP in 10:00
9 Deadlifts
12 Push Ups
15 Box Jumps

B: AMRAP in 15:00 

9 Deadlifts 155lb/105lbs
12 Push Ups
15 Box Jumps 24" / 20"

INJURIES

A lot of you are starting to express certain injuries or ailments from doing our workouts. As much as we try to prevent them they do happen. There are some things we can do to help you get through the healing of your ailments and or injuries. Mobility work, rest, substitution, etc... Please do not try to work through an injury. Don't try to push yourself through it. Please let a trainer know at the beginning of class if something is bothering you. Depending on the workout we can always find a substitution for a movement. There's nothing wrong with staying off it. Sometimes a long period of rest is needed. You may lose a step in your workout but its way better than being out for months because you've decided push through an injury and got hurt even worse in the process.


Strength/Skill
Weighted Pull Ups
5-5-5-5
 
WOD
A: For time:
250m Row (buy in)
3 rounds of:
15wall balls
10 Push Ups
15 burpees (cash out)
 
B: For time:
500m Row (buy in)
3 rounds of:
25 wall balls
20  Hand Release Push Ups
25 burpees (cash out)

Dana figures out how to make the Goblet Squat/Pull Up WOD easier.

Monday 11/19/2012

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.

There will be no Thursday classes this week on Thanksgiving. Friday and Saturday will only have a 9am and 10:30am.

Strength/Skill

Power Snatch (from the ground) 3-3-3-1-1-1
 

WOD

A: 3 Rounds for Time:

250m Row

15 Sumo Deadlift High Pulls

15 Push Ups

B: 3 Rounds for Time:

500m Row

30 Sumo Deadlift High Pulls 75#/55#

30 Push Ups

Tom G and Mardy going at it on wall balls.