Groupon Purchasers - please note that your Groupons and sessions expire November 24th. Get them in before then. 


Strength/SkillTire Flips :30 - :30 - :30
(3 Sets of as many tire flips as possible in 30 second)

WOD
A: For Time 
500M Row
25 Box Jumps
20 DB Power Snatch
15 Push Up
10 Ring Rows
10 Knee Tucks

B: For Time
1000m Row
50 Box Jumps 24'/20"
40 DB Power Snatch (20/side) @ 20% of body weight
30 Spiderman Push Ups
20 Ring Rows
10 Toes to Bar  

Compare to 07/16/2013

 

NEW HOURS COMING in OCTOBER! - we will be adding a 6:45am session and 9am session Monday, Tuesday, Thursday and Friday 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

Tire Flips 3 Rounds of as many flips in :30 as possible

WOD

A: 3 Rounds for Time:
Row 500 M
100 Singles

B: 4 Rounds for Time:
Row 750 M
70 Double Unders 

Compare to 07/02/2013

Paleo Challenge Day 22

Note: It will be super hot this week so bring a towel with and drink plenty of water.

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

Strength/Skill
Tire Flips :30 - :30 - :30
(3 Sets of as many tire flips as possible in 30 second)


WOD
A: For Time 
500M Row
25 Box Jumps
20 DB Power Snatch
15 Push Up
10 Ring Rows
10 Knee Tucks

B: For Time
1000m Row
50 Box Jumps 24'/20"
40 DB Power Snatch (20/side) @ 20% of body weight
30 Spiderman Push Ups
20 Ring Rows
10 Toes to Bar

Busy 4pm

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.


Strength/Skill
Tire Flips
3-3-3-3-3

WOD

A: 3 Rounds for Time: 
20 Air Squats
15 Ring Rows
10 Push Press

B: 3 Rounds for Time: 
40 Air Squats
30 Pull-ups
20 Push Press 95#/65#

This is Estella from the morning sessions on her back squats. This lady surprises me every day with her gains and improvements. She wouldn't let me give up her exact age, she's in her 50's. This shows that anyone can do CrossFit in one form or another.