CrossFit Kids - Starts next week Wednesday March 5th 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.

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

WOD

Back Squat 5-5-5-5-5 (work towards your best 5 rep without putting the bar down)

Then

50 Single Leg RDL (50/leg. Don't go heavy especially if you're registered for the Open that starts Friday.)

Then

AMRAP in 10:00 
Turkish Get Ups 55#/35#
Alternate 1 right/1 left

 

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

WOD
Weighted Pull Ups 5-5-5-5-5 with
25 Kettlebell 55#/35# swings after each set of pull ups.

Then

Turkish Get Ups (select a weight that you can handle without dropping the bell during set. The reps are per arm)
5-5-5

HAPPY FRIDAY!

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.  

Strength/Skill

Turkish Get Ups 3-3-3

WOD

A: For Time: 
400m Run
25 Thrusters
15 Ring Rows
10 Burpee to Bumper plate (jump on a bumper plate)

B: For Time: 
800m Run
50 Thrusters 45#/35#
25 Pull-ups
15 Burpee to Bumper plate (jump on a bumper plate)

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

 

  

Paleo Challenge Day 29

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.

Strength/Skill
Floor Press 3-3-3-1-1-1 


WOD 
A: 7 Rounds:
1 Turkish Get Up Right Arm
3 DB Deck Split Snatch (Right) Finish with the left foot forward or leading
1 Turkish Get Up Left Arm
3 DB Deck Split Snatch (Left) Finish with the right foot forward or leading
:30 Rest

B:10 Rounds:
1 Turkish Get Up Right Arm
3 DB Deck Split Snatch (Right) Finish with the left foot forward or leading
1 Turkish Get Up Left Arm
3 DB Deck Split Snatch (Left) Finish with the right foot forward or leading
:30 Rest

Load Moderately to be able to do the Turkish Get Up and split snatch with good form

Good job to everyone for getting through those 50 of everything and the runs.

Now that its getting warmer out please start bringing a towel with you to have during your workouts if possible. This will help reduce the amount of sweat on the floor and prevent it from becoming slippery. 

WOD

Snatch 1-1-1-1-1-1-1-1-1-1 (Add weight to each set.  Arrive at a best effort for the day. Total up all your singles)

Then

Turkish Get Ups 5x5

Trace deadlifting 500lbs during his CFT.

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.

Congratulations Jesse and Melissa!

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

Then

Hip Bridge Floor Press 10-10-10-10-10 (rest 90 seconds in between set use a weight where you will not fail)

Then, if time permits

Turkish Get Ups 5-5-5-5-5 (select a weight where you will not fail)

Members Jesse Olmedo and Melissa Melendez tied the knot Saturday. Congrats to the both of them.

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 
Back Squat 5-5-5-3-3-3

Then

Hip Bridge Floor Press 5 x 10  (Rest 90 seconds between sets. No failure )

Then
 
Turkish Get Up 5 x 5 (No failed reps. Select weight that is manageable for 5 sets of 5 reps)

Overhead squats

WOD

A: 3 Rounds for Time: 

1 Turkish Get Up Right
1 Turkish Get Up Left
5 Ring Rows

Work on Turkish Get Up form

B: 7 Rounds for Time: 

1 Turkish Get Up Right
1 Turkish Get Up Left
5 Strict Pull ups

Turkish Get up loading at 50% of bodyweight. 

Saturday morning runs

 

I hope everyone's legs have had time to rest this weekend after open WOD 13.3. I think I'm finally feeling ok today.

Reminder we will be moving this Saturday after the 10:30am session. We will have way more room to get our workouts done in. It's exciting for us all.

WOD (none of the below is for time)

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

then

• Hip Bridge Floor Press (Barbell) 5 x 10 (Rest 90 seconds between sets. No failure)

then

• Turkish Get Ups 5 x 5 (Select load based on current level of athletic fitness, meaning make sure form is there to do all sets and reps correctly) No failed reps.

Dimitris gets his first muscle up after a few minutes of instruction with no problem.

Wednesday 12/12/2012

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.

Strength/Skill
Front Squat 5-5-5-3-3-3


WOD

A: For Time
3 Rounds of:
Row 250m
Turkish Get Ups 6 (3 on each side)

B: For Time:
5 Rounds of:
Row 250m
Turkish Get Up 6 (3/side) 55#/35#

I think this is Miriam