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: 3 Rounds For Time
200m Run
4 Ring Rows
4 Dips
50 Singles

B: 4 Rounds For Time
400m Run
8 Pull Ups
8 Dips
40 Double Unders

Strength/Skill
Front Squat 7-7-7-7-7 
Warm up to 1 working weight for all 5 sets of 7.

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 
7 Ring Rows
14 Dips
11 Thrusters

B: 4 Rounds For Time
14 Pull Ups
14 Dips
11 Thrusters, 115#/80#
(if you have muscle ups then sub 7 muscle ups for the pull ups and dips)

Strength/Skill
Chest To Bar Progression
7 sets of 10, :40 rest between sets. 

 

Happy Friday!

Remember we are closed tomorrow. We will be at CrossFit Fire Force doing the workout to raise money for the 19 firefighters that died in the AZ fires. If you're still interested in attending and participating send an email to info@fireforcefitness.com and ask to be put in a heat. I'm sure there are still spots open. The fee will be $20 to workout. All money will be donated to the firefighters' families. Even if you don't want to participate come cheer us on. We will be in the 10:30am and 11:15am heats.

Schedule change for next week Monday only - Monday 9/2 (Labor Day) - 9am and 10:30am sessions only. 

Groupon - if you purchased a Groupon please click on the "GROUPON PURCHASERS" tab for instruction.

Most of you have noticed new Groupon members coming through the gym. Be cool to them. Say hello, introduce yourself, answer any questions they might have if you can answer them. They will soon be joining the regular classes, space permitting.

Strength/Skill

Push Press 3-3-3

Jerk 1-1-1 

Add weight to each set.  Use your ending weight from your shoulder press this week as the starting load for the push press,  Finish the push press with your opening jerk 

WOD 

A: 3 Rounds

Row 250m

Rest 2 minutes or until a rower is available. 

B: 4 Rounds

Row 500m 

Rest 2 minutes or until a rower is available. 

C: If you have muscle ups:

For time 4 Rounds of

15 Wall Balls 20"/14"

3 Muscle Ups.