Saturday 10:30am Class Canceled - this week 9/20 only. We have a few members competing in this weekend's Best of the Rest Competition at CrossFit Roselle. Come cheer them on. 

Strength/Skill
Jerk 3-3-3-3-3 (increase weight if form allows)

WOD
A: AMRAP in 8:00
5 Clean and Jerks
9 Ring Rows
20 Lateral Jumps Over the Bar

B: AMRAP in 12:00
7 Clean and Jerks 115#/75#
13 Ring Rows
50 Lateral Jumps Over the Bar

SATURDAY!!

How do you like the Saturday WOD's being posted on the site? Do you prefer not to know what's coming on Saturday or like seeing before you come in?

WOD
In Teams of 2 
5 Rounds for Time:
20 Partner Deadlifts 315#/225#
30 Mountain Climbers (3 steps + 1 push up = 1 rep)
40 Ring Rows
200m Run

Please dress warm today. All sessions are still on. 

SUPER BOWL PARTY - We will be having the Super Bowl at the gym this Sunday February 2nd. The game is scheduled for 5:30pm. You can start showing up anytime after 3pm. We will make this a potluck Super Bowl Party. Even though this is in the middle of a Paleo Challenge, Paleo dishes are not required but encouraged. Feel free to bring the drink of your choice. We have a grill so we can also grill any meats that we bring. No sign up is required we have enough people coming. Please bring a lawn chair to sit in.

WOD
Overhead Squat 5-5-5-3-3-3

Then

Sled Push 45ft (length of the turf)
2-2-2 (each set includes pushing 45ft one way on the tall bars and 45ft back on the short handles.)  Add weight to each set.

Then

50 Ring Rows - Do not come off the rings

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.
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

Back Squat 3-3-3-1-1-1 (Adding weight to each set working towards the best effort triple for the day)

Then

50 Ring Rows (Don't get off the rings)

Then

Heavy Turkish Get Up Singles (Use the heaviest weight possible without missing or failing
10 per side
Rest as needed

Morning Groupon members Sandra and Monique working on push presses and med ball deadlifts

 

  

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.

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. More info to follow.

 

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.

RSVP - Remember to do it.

WOD

Back Squat 5-5-5-3-3-3 (Adding weight to each set working towards the best effort triple for the day) 

Then

Ring Rows 50 reps (do not fail)

Then

Sit up/Get up 50 reps (Do not Fail) Load with a bumper plate.

Memorial Workout Event for Granite Mountain Hotshots, August 31st, 2013  

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

50 Ring Rows (try to stay on the rings until all 50 are done)

Then

Toes to Bar 10-10-10-10 (Strict. No momentum or kip)

Then

Deadlifts 3-3-3-1-1-1 (max effort)

Paleo Challenge Day 14

We're half way through the 30 days hope some of you are sticking to it or close to it. I'm sure this weekend's BBQ's were a little difficult. Get back at it this week.

Upcoming Event - Saturday July 27th we will be getting together with CrossFit Enclave and CrossFit Roselle for a WOD and BBQ at CrossFit Enclave in East Dundee. We will be closed that day. There will be heats for the workout starting at 9:30am. I'm hoping a lot of you can make it to represent CrossFit 1013. It should be a good time to meet other CrossFitters and coaches and get a chance to workout in another environment.

WOD
Back Squat 3-3-3-1-1-1

Then

50 Ring Rows (Do not fail)

Then

50 Sit Up Get / Get Ups with a bumper plate. Do not fail.

Here's a cool little video Mardy quickly put together. 

 

FREE SATURDAYS! Remember for the rest of the month of May we will make Saturday sessions free to current members and a friend. So we encourage you to bring in a friend to come give CrossFit a try and workout with you or simply come out with you to keep you company. This means that if you have a 10 session or a 3x/week package your Saturday sessions do not count against you.


Heads up that on Monday May 27th, Memorial Day, there will be no classes held.




WOD

Back Squat 5-5-5-3-3-3


Then

50 Ring Rows (Do not fail. Adjust your feet position accordingly to be able to get 50 unbroken)

Then

Turkish Get Ups 5-5-5-5-5

An old severe shoulder injury held Patrick back from doing a lot of activities like working out. He decided to give CrossFit a try and we've been slowly working on his shoulder mobility. Back in October he could barely hold a pvc pole with his right arm over his head. Now he's throwing up dumbells with it. He's doing dips along with pushups, movements he never could do before. You're doing a hell of a job Pat keep it up.

Wednesday 10/03/2012

NOTES:

There will be no Saturday 10/06 10:30am session. There will only be a 9am session sorry for the inconvenience.  

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

REMINDER 10/13/2012. We will be having our grand opening on Saturday 10/13 from 9am - whenever. There will be a WOD for those who would like to participate. There will also be food and music


Strength/Skill
Hang Power Clean 3-3-3-1-1-1

WOD A or B trainer will determine:

A: 3 Rounds for time of:
15 Air Squats
10 Ring Rows
6 Kettlebell Push Press (3 each arm)

B: 3 Rounds for time of:
30 Air Squats
20 Pull Ups
10 Kettlebell Push Press 55#/35# (each arm) 

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