Happy Firday!

Strength/Skill
Power Snatch + Squat Snatch – quickly work up to a heavy set, no fail

WOD
A: 3 Rounds
60 Singles
15 Wall Balls
15 Deadlifts

B: 3 Rounds For Time:
60 Double unders
30 Wall Balls 20#/14#
15 Deadlifts 245#/175#

Happy Friday!!!

Strength/Skill
Front Squats 10-8-6-4-2 (increase weight each set)

WOD
A: For Time:
20 Wall Balls
50 Singles
15 Wall Balls
40 Singles
10 Wall Balls
30 Singles
5 Wall Balls
10 Singles

B: For Time:
50-40-30-20-10 Wall Balls 20#/14#
100-80-60-40-20 Double Unders

Happy Friday!!!

Schedule Change Next Week Only:
Monday 6/9 - 5:30pm and 6:45pm classes are canceled. 
Saturday 6/14 -  9am and 10:30am classes canceled. 
Sorry for the inconvenience.

WOD
A: AMRAP 10:00
10 Knee Tucks
15 Box Jumps
20 Wall Balls

B: AMRAP 15:00
10 Toes To Bar
15 Box Jumps 24"/20"
20 Wall Balls 20#/14#

Strength/Skill
Front Squat 4-4-4-4
Work up to your heaviest 4 reps. 

Happy Firday!!

Groupon Purchasers - Your Groupon sessions expire this weekend. Please send an email to nolalde@crossfit1013.com if you would like to continue membership with us.
  
Thanksgiving Week Hours:
Wednesday 11/27 - no 7:30pm session
Thursday 11/28 - Closed
Friday 11/29 - 9am and 10:30 sessions only.


WOD
A: AMRAP in 10:00
5 Wall Ball
7 Hang Power Clean
9 Ring Rows
11 Air Squats

B: AMRAP in 15:00 
5 Wall Ball 20#/14#
7 Deck Power Clean 155#/100#
9 Pull-ups
11 Air Squats