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.

Strength/Skill
Front Squat 5RM

WOD
A: For Time:
200m Run
15 Walking Lunges
20 Wall Balls
25 Kettlebell Swings
30 Calorie Row

B: For Time:
400m Run
30 Overhead Walking Lunges 35#/25#
40 Wall Balls 20#/14#
50 Kettlebell Swings 55#/35#
60 Calorie Row

Happy Friday!!

WOD
A: For Time
10 Clean and Jerks
Run 200m
10 Ring Rows
Run 200m
25 Burpees

B: For Time
20 Clean and Jerks (135#/95#)
Run 800m
5 Rope Climbs 
Run 800m
75 Burpees
*Sub 45 Ring Rows for Rope Climbs

WOD

In Teams of 2 complete:
10 minutes to complete:  1 mile Run (switch every 400m), in the remaining time complete AMRAP Burpees to a plate (one athlete works at a time)
at the 10 minute mark start:
12 minutes to complete:  1 mile Run (switch every 400m), in the remaining time complete AMRAP Plate Ground to Overhead, 45#/25# (one athlete works at a time)
at the 22 minute mark start:
14 minutes to complete:  1 mile Run (switch every 400m), in the remaining time complete AMRAP Plate Overhead Walking Lunges, 45#/25# (one athlete works at a time)

*Score will be total reps of Burpees, GTO and Lunges. 

2nd Annual Combine - We will be hosting this years annual combine where we get together with CrossFit Roselle and CrossFit Enclave this Saturday July 12th.
There will be no class this Saturday instead we will be running heats every 20 minutes starting at 9:30am. You do not have to do the WOD to attend the BBQ. If you do plan to do the WOD please rsvp for a heat assignment as soon as possible. CrossFit Enclave and CrossFit Roselle will also be RSVP'ing so get your spot. 
If possible bring a small side dish or desert. Family is welcome  of course.


Strength/Skill
Front Squats 
10x3 (use the same weight for all 10 sets)

WOD
A: 3 Rounds For Time
10 Ring Rows
10 Thrusters
10 Power Cleans
200m Run

B: 3 Rounds For Time
3 Rope Climbs
10 Thrusters 115#/80#
15 Power Cleans 115#/80#
400m Run

WOD

A: For time

400m Run

15 Burpee Box Jumps

400m Run

B: For time

800m Run

30 Burpee Box Jumps 30"/24"

800m Run

Strength/Skill

Chest to Bar Progression

7 sets of 7 unbroken :40 rest

Last day for the push up challenge is Tomorrow. Hope everyone got in all their push ups.

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

WOD
A: For Time
3 Rounds of:
Run 400m
25 Straight Legged Deadlifts 45#/35#
25 ABMAT Sit Ups 

B: For Time
3 Rounds of:
Run 400m
50 Straight Legged Deadlifts 45#/35#
50 ABMAT Sit Ups

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

Strength/Skill
Back Squat 5-5-5 (Add 5lbs to last working weight)

Then

Shoulder Press 5-5-5 (Add 2lbs - 2.5lbs to last working weight) 

WOD

A: 3 Rounds For Time:

Run 400m (Row 500m if it rains)

10 Push Press

15 ABMAT Sit Ups

B: 3 Rounds For Time:

Run 400m (Row 500m if it rains)

10 Push Press (use your working weight from strength)

15 Sit Up Get Ups 45#/25#

Headbands Are In - We currently have navy blue headbands available.

Groupon Hours Combine with Regular Hours - This will be the last week of special Groupon hours. Groupon members will start joining regular classes next week Monday 09/30.

NEW HOURS COMING in OCTOBER! - we will be adding a 6:45am session and 9am session Monday through Friday (no 9am on Wednesday) starting in October. Look out for start dates. Tell those friends that would only be able to come in on those times. They'll have a reason to start up. 

WOD:

A: 3 Rounds for Time: 

200M Run
15 Box Jumps

15 Wall Balls

B: 3 Rounds for Time: 

400M Run
30 Box Jumps 24"/20"
30 Wall Balls 20#/14# 

Paleo Challenge Final Day 30

Well the last minute Paleo Challenge ends today. If anyone decide do the challenge and saw a change or had a good or bad experience let me know. If you have any questions please let me know. 

Upcoming Event - this 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. We should be able to RSVP now at www.crossfitenclave.com. it won't be anything too crazy. This will be for fun. 


License Plate Frames - I still have a few license plate frames available if anyone is interested in one if you are just let me or Liliana know.


WOD 
A: For Time:

1000M Row
400M Run
100 Singles

B: For Time:

2000M Row
800M Run
125 Double Unders 

New member Charlie Pacelli after a good finish on Mondays tough WOD. 

Paleo Challenge Day 25

It's still SUPER HOT today. Hopefully we will have some relief after today for a while. Please come fully hydrated if you're working out today. Don't try to push through the workout to exhaustion. Bring a towel as well. Let's workout safe today.

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. We should be able to sign up for the Combine WOD sometime next week. I'll keep you posted.

Strength/Skill
Deadlift 5-5-5-3-3-3

WOD
A: 3 Rounds for Time:  
10 Hang Snatches
400M Run

B: 3 Rounds for Time: 
10 Deck Snatches 135#/95#
400M Run 

Power snatch is allowed.

Luana gets her toes 2 bar.

WOD

A: For Time
400 M Run
3 rounds
10 Deadlifts
10 Push Press
400 M Run

B: For Time 
800 M Run
5 rounds
10 Deadlifts 225#/150#
10 Push Press 95#/65#
800 M Run

Matt Rimi and Carlos Venegas trying to outdo each other at 330lb on their CrossFit Total deadlifts.

BBQ Reminder: We will be having a BBQ/Get together this Saturday the 25th. Please sign up on the sheet on top of the microwave. Bring a side dish or desert. I will have a grill there so we can grill meat if you bring some. We will bring some meat to grill as well. No need to make it Paleo so bring what you like it will be a good time for us to hang out after a workout and socialize. We will only be running one workout time at 9am, possibly multiple heats. Bring your families as well. Hope to see you there. 

WOD 

A: For Time

Run 400m

3 Rounds of "Cindy Modified"

5 Ring Rows

10 Push ups 

15 Air Squata

Run 400m

B: For Time

Run 800m

7 Rounds of "Cindy"

5 Pull Ups

10 Push Ups

15 Air Squats 

Run 800m

Kettlebell swings

4PM SESSION STARTING MAY 6TH!

FREE SATURDAYS!For the rest of the month of April and all 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. 



WOD

A: For Time:
400M Run
15 Thrusters 
400M Run
9 Thrusters
400M Run
6 Thrusters

B: For Time:
400M Run
21 Squat Clean Thruster 115#/75#
400M Run
15 Squat Clean Thruster 115#/75#
400M Run
9 Squat Clean Thruster 115#/75# 

If weather does not cooperate we will row.

Jose doing his favorite CrossFit movement. The sit up!

Monday 10/08/2012

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 this Saturday 10/13 from 10am - whenever. There will be a WOD for those who would like to participate. There will also be food and music. Bring friends and family.



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


WOD A or B Trainer will determine:

A: 3 Rounds for time
Run 225m
Row 300m

B: 3 Rounds for time
Run 450m
Row 500m