Happy Friday!!

Reminder - Tomorrow will be our 1 year anniversary celebration starting at 9am. We'll run heats every 30 minutes or less. First come first serve when signing up for heats. As soon as you come in put your name in a slot on the board. Doing the workout is not required. Please join us in celebrating our 1 year anniversary. This is possible because of you. No need to RSVP for Saturday on the website.

WOD
3 Rounds 1:00 Each Move with no rest between exercises.  1:00 Rest at the conclusion of all the moves.  Post the sum of the reps performed over all rounds. 

Row (Calories)
Burpee (reps)
Box Step Up (24"/20")
DB Hang Power Clean (45% of BW)

Dr Sara Fredrickson

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.

The workout will be:

6 Rounds for Time with a 30 Minute Cap of:

30 Squats

135 pound Power clean, 19 reps

7 Strict Pull-ups

Run 400 meters
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.

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

WOD
A: AMRAP in 10 mins of:
6 Deadlifts
8 Box Jump Step Ups
10 Push-ups


B: AMRAP in 20 mins of:
6 Deadlifts, 225#/145#
8 Box Jump Step Ups, 24"/20"
10 Push-ups