Happy Friday!

Night Out - Remember tomorrow night come celebrate trainer Dean's 25th birthday or just come hang out, 8:30pm/9pm til whenever at Bigby's Pour House, 1700 W Lake St, Addison.

Strength/Skill
Hang Squat Snatch 5x1 at 80% (same weight across)
Then
Front Squat 5x1 at 90% (same weight across)

WOD
A: 3 Rounds For Time:
10 Kettlebell Swings
12 Knee Tucks
250m Row

B: 5 Rounds For Time:
12 Kettlebell Swings 70#/55#
12 Toes To Bar
250m Row

Thank You - to everyone that did my Mom's WOD yesterday.

Strength/Skill
Clean from low hang + Push Jerk + Split Jerk – quickly work up to a heavy set, no fails

WOD
A: AMRAP in 15:00
500m Row
10 Ring Rows

B: AMRAP in 30:00
500m Row
10 Chest To Bar Pull ups

Happy Halloween!

Cardio Cross Training Class - We will be having a cardio type training class with no equipment on Saturday at 10am. Will only run for 30 minutes in between classes. If you'd like RSVP online for it.

CLASS SCHEDULE CHANGE - starting Monday November 10th, we will no longer have a 9am or a noon session. Instead we will now offer 10:30am session Monday-Saturday. Sorry for the inconvenience. 

Strength/Skill
3x200 run, rest twice as long as run
3x300 row, rest twice as long as row

WOD
A: 10-8-6-4-2 reps of
Deadlifts
Push Press
Ring Rows

B: 5-4-3-2-1 reps of
Deadlifts, 275/185#
Push Press 135#/95#
Strict Pull ups

*Use 1 bar. Switch weights as needed.

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

Cardio Cross Training Class - We will be having a cardio type training class with no equipment on Saturday at 10am. Will only run for 30 minutes in between classes. If you'd like RSVP online for it. 

CLASS SCHEDULE CHANGE - starting Monday November 10th, we will no longer have a 9am or a noon session. Instead we will now offer 10:30am session Monday-Saturday. Sorry for the inconvenience.

Strength/Skill 

Deadlifts 3x5 (Same weight across. Pick a working weight that will allow you to keep form)

WOD
A: 10-9-8-7-6-5-4-3-2-1
Front Squat

100m Row after every round.

B: 10-9-8-7-6-5-4-3-2-1
Front Squat, 155#/105#
200m Row after every round.


 

The Biggest Loser - next viewing party. Please, please join us at Addison Trail High School next week, Oct 23rd, at 6pm for a large photo shoot opportunity on Toma's old soccer field followed by the viewing of the next episode in the school Auditorium!
Daily Herald has confirmed their participation...profession photographer AND possible video.
#teamtoma tshirts are NOT required BUT if you have one, please wear it!! If you don't have one and do have a CrossFit 1013 shirt where that. Bring your family, friends, friends of friends...honestly, the more the merry, merrier. Should be fun.

 WOD 

A: For Time:
15 Ring Rows
250m Row
15 Overhead Squats
400m Row
15 Overhead Squats
250m Row
15 Ring Rows

B: For Time:
30 Chest-to-Bar Pull-Ups
400m Row
15 Overhead Squats 115#/80#
800m Row
15 Overhead Squats 115#/80#
400m Row
30 Chest-to-Bar Pull-Ups

Strength/Skill 
Back Squats 5x5 (same weight across) 

Strength/Skill 
1. Overhead Squat 
work up to a heavy single 

2. Snatch Balance 
work up to a heavy single 

3. Hang Squat Snatch 
work up to a heavy single 
*There will be alternate movements for those that have a problem with overhead movements. 

4. Front Squats 3x3 (same weight across) 

WOD 
A: 3 Rounds
Row 300m
Rest 1:00

B: 5 Rounds 
Row 300m 
Rest 1:00
Score is total row times.

Strength/Skill 
Back Squats 3x5  (same weight across)

WOD
A: For Time
15 Calorie Row 
15 Barbell Facing Burpees 
15 Hang Power Cleans

B: For Time
30 Calorie Row
30 Barbell Facing Burpees
30 Hang Power Cleans, 135#/95#

HAPPY FRIDAY!

Strength/Skill

Back Squat 1RM

WOD

A: For Time:

3 Clean and Jerks

3 Rounds of Cindy (5 Ring Rows, 10 Push Ups, 15 Air Squats)
500m Row
3 Rounds of Cindy (5 Ring Rows, 10 Push up, 15 Air Squats)
3 Clean and Jerks

B: For Time:

5 Clean and Jerks 135#/95#

5 Rounds of Cindy (5 Pull ups, 10 Push up, 15 Air Squats)
2,000m Row
5 Rounds of Cindy (5 Pull ups, 10 Push up, 15 Air Squats)
5 Clean and Jerks, 135#/95#

Great job to everyone that competed in CrossFit Roselle's Best Of The Rest competition this weekend. It was great cheering/coaching everyone on. You guys made 1013 proud. Congratulations to Jamie for taking 1st place in the women;s scaled division. Great job to Rosanna Le, Allie and Amy Ancona, Tom Kapustka , Eddie Idris, Angel Vasquez, John Yurchik, Steve Niehoff, Sam Krawiec, Elda Bonilla, Mary Caffero for doing a great job.


A: 3 Rounds For Time
15 Calorie Row 
15 Kettlebell Swings
15 Box Jump

B: 3 Rounds For Time
30 Calorie Row
30 Kettlebell Swings 55#/35#
30 Box Jump 24"/20"

Strength/Skill

Power Snatch 5x3 (use same working weight across)

WOD

A: 3 Rounds For Time:

Row 500m

10 Burpees

10 Box Jumps

B: 3 Rounds For Time:

Row 500m

12 Burpees

21 Box Jumps 24"/20"

We Will be Closed July 4th. There will be a regular WOD Thursday. No make up day. 

2nd Annual Combine - We will be hosting this years annual combine where we get together with CrossFit Roselle and CrossFit Enclave. We will have better t-shirts this year for both men and women. This year it will take place on July 12th and hosted by CrossFit 1013. If possible bring a small side dish or desert. Family is welcome  of course.

WOD
A: For Time:
15-10-5 reps/calories
Power Snatch
Calorie Row

B: For Time:
30-20-10 reps/calories
Power Snatch 95#/65#
Calorie Row

Strength/Skill
Shoulder Press
EMOMx10:  2 Shoulder Press

Cubs Rooftop Outing: If anyone is interested a few of us will be going to a Cub's Rooftop game. The date is Saturday August 23rd at 1:20 vs. Baltimore Orioles. The price is $140 per person. The price includes all food and drinks starting 1/2 hour before the game starts. We've done this rooftop before www.3700WrigleyRooftop.com. Its a very cool time. Let me know if you're interested.

2nd Annual Combine - We will be hosting this years annual combine where we get together with CrossFit Roselle and CrossFit Enclave. We will have better t-shirts this year for both men and women. This year it will take place on July 12th and hosted by CrossFit 1013. There is an order sheet on the water cooler. Please put your name and size if you'd like a shirt. We need to have an order by the end of the week. Cost is $25.

Strength/Skill
Cleans
work up to a 3-rep Unbroken Hang Squat Cleans

WOD
A: 3 Rounds For Time
200m Row
200m Run
2 minute rest between rounds

B: 3 Rounds For Time
500m Row
400m Run
4 minute rest between rounds

It's Getting HOT!: It's starting to get hot in the gym again so please stay hydrated and start bringing a towel with you to workout to wipe off your sweat. 

2nd Annual Combine - We will be hosting this years annual combine where we get together with CrossFit Roselle and CrossFit Enclave. We will have better t-shirts this year for both men and women. This year it will take place on July 12th and hosted by CrossFit 1013. There is an order sheet on the water cooler. Please put your name and size if you'd like a shirt. We need to have an order by the end of the week. Cost is $25.

WOD
A: 3 Rounds For Time:
75 Singles 
25 Air Squats 
15 Calorie Row

B: 3 Rounds For Time:
75 Double Unders
50 Air Squats
25 Calorie Row

Strength/Skill
EMOMx14
Odd: 5 Front Squats - you choose the weight
Even: 10 Toes To Bar

   

Happy Friday!

Schedule Change This Week and Next Week Only:  

Monday 6/9 - 6/18 = 5:30pm and 6:45pm classes are canceled.   
Saturday 6/14 = 10:30am classes canceled. 9am is back on.
Monday 6/16 = 9am and noon classes canceled
Sorry for the inconvenience.

2nd Annual Combine - We will be hosting this years annual combine where we get together with CrossFit Roselle and CrossFit Enclave. We will have better t-shirts this year for both men and women. This year it will take place on July 12th and hosted by CrossFit 1013.

WOD
A: For Time:
500m Row, followed by:
15-9-6:
Kettlebell Swings
Burpees

B: For Time:
1000m Row, followed by:
21-15-9:
Kettlebell Swings, 70#/55#
Burpees

Strength/Skill
Accumulate 4:00 of plank hold on elbows

Happy Friday!!

WOD
A: For time:
500m Row
15 Clean and Jerks
50 Air Squats

B: For time:
1000m Row
15 Clean and Jerks 135#/95#
100 Air Squats

Then 
**

Chest To Bar Progression 7×8 unbroken C2B, 1 minute rest

Happy Friday!!

North Central Regionals start today. I'll be judging all weekend. Come out and check out some of these athletes compete to make it to the CrossFit games in California. 

Girls' Tanks - Girls' racerback tanks are in. They're $27 each. These are not printed they are dyed so the logo will never crack or fade its part of the material. Cool new method. They came out better than I though. They will be at the gym on Monday.

Strength/Skill
Shoulder Press 5-5-5 (add 2lbs - 2.5lbs to last working weight)

WOD
A: For Time:
15 Back Squats
500m Row
15 Burpees 

B: For Time:
30 Back Squats @ body weight
1000m Row
30 Burpees

HAPPY FRIDAY!!

Nice not to have to worry about no crazy Open WOD. Sad that it's over but nice that it is.

30 Day Push Up Challenge. Starts Monday. 100 push ups every day for 30 days. You can break them up however you want throughout the day. Just get 100 push ups done before you go to bed. If there are push ups in the WOD or warm ups you can count those towards your daily 100 push ups. 

Strength/Skill
Back Squat 5-5-5 (Add 5 lbs to your working weight from Monday for all 3 sets of 5. Take 3-4 sets to warm up to that weight)

Then

Floor Press 5-5-5 (take 3-4 sets to warm up to a working weight. All 3 sets of 5 should be done at the same weight without failure)

WOD
A: For Time:
Row 250m
10 Ring Rows
20 Hand Release Push Ups
30 ABMAT Sit Ups


B: For Time:
Row 500m
10 Squat Jumping Pull Ups
20 Hand Release Push Ups
30 Warrior Sit Ups

Farmers and Lumberjacks

Paleo Challenge Body Composition Change Winner - Congratulations to Renee Corso for winning the Paleo Challenge body composition part of the challenge. Renee lost 5 inches off her waist and 2.5 inches off her hips. Her performance numbers are below:
WOD1 (Row, Pull Ups, WB, DU)
Before - 15:23
After - 13:43

2K Row
Before - 8:43
After - 8:24

Grace
Before - 3:10
After - 2:01

Fran 
Before - 6:35
After - 4:05

Please congratulate her if you see her.

The 2nd place winner for both groups goes to Jamie McGowan. She was very close 2nd in both groups with her outstanding performances and body composition change.

I'm very proud of the entire gym as a whole. Everyone did well on performance. Lets keep the momentum going.

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

WOD
A: 3 Rounds For Time
15 Calorie Row
15 Wall Ball

B: 5 Rounds For Time:
20 Calorie Row
20 Wall Ball 20#/14#

Benchmark Week!

CrossFit Kids - Starts this week Wednesday at 6:45. Kids monthly memberships are 1/2 off for the month of March. Send email to nolalde@crossfit1013.com to enroll your child. 10% discount to siblings. Check the "Schedule and Rates" tab for times and pricing. Make sure you RSVP your child.

Wednesday 6:45pm Classes Canceled for now starting March 5th.

WOD
A: For Time
Row 500m
15 Ring Rows
25 Wall Balls
50 Singles

B: For Time
Row 1000m
30 Pull Ups
50 Wall Balls 20"/14"
100 Double Unders

*20:00 timecap

Compare 1/10/2014

 

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.