Wednesday 10/10/2012

Groupon buyers please call or send an email to nolalde@crossfit1013.com to schedule your class time.

REMINDER 10/13/2012. We will be having our grand opening this Saturday 10/13 from 10am - whenever. There will be a WOD for those who would like to participate. There will also be food and music. Bring friends and family. There is no 9am WOD.

Strength Skill:

Hang Power Clean 3-3-3-1-1-1


WOD A or B Trainer will determine

A: Lynne 3 Rounds
Bench Press Max Reps
Ring Rows/Bench Press Max Reps

B: Lynne 3 Rounds
Body Weight Bench Press, Max Reps
Pull Ups, Max Reps

Tuesday 10/09/2012

Groupon buyers please call or send an email to nolalde@crossfit1013.com to schedule your class time.

REMINDER 10/13/2012. We will be having our grand opening this Saturday 10/13 from 10am - whenever. There will be a WOD for those who would like to participate. There will also be food and music. There is no 9am WOD.

Strength/Skill

Hand Stand Push Ups

Turkish Get Ups

WOD A or B Trainer will determine

A:10 minute AMRAP

10 Kettlebell Swings

10 Burpees

B: 15 Minute AMRAP

10 Kettlebell Swings 55#/35#

10 Burpees

Monday 10/08/2012

Groupon buyers please call or send an email to nolalde@crossfit1013.com to schedule your class time.

REMINDER 10/13/2012. We will be having our grand opening this Saturday 10/13 from 10am - whenever. There will be a WOD for those who would like to participate. There will also be food and music. Bring friends and family.



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


WOD A or B Trainer will determine:

A: 3 Rounds for time
Run 225m
Row 300m

B: 3 Rounds for time
Run 450m
Row 500m

Friday 10/05/2012

NOTES:


There will be no Saturday 10/06 10:30am session. There will only be a 9am session sorry for the inconvenience.  

Groupon buyers please call or send an email to nolalde@crossfit1013.com to schedule your class time.

REMINDER 10/13/2012. We will be having our grand opening on Saturday 10/13 from 9am - whenever. There will be a WOD for those who would like to participate. There will also be food and music. 


Strength/Skill
Back Squat 5-5-5-3-3-3


WOD A or B Trainer will determine

 A: 10 Minute AMRAP:
15 Kettlebell Swings
10 Hand Release Push Ups


B: 15 Minute AMRAP:
20 Kettlebell Swings 55#/35#
20 Hand Release Push Ups


Post times to comments.

 

Thursday 10/04/2012

NOTES:


There will be no Saturday 10/06 10:30am session. There will only be a 9am session sorry for the inconvenience.  

Groupon buyers please call or send an email to nolalde@crossfit1013.com to schedule your class time.

REMINDER 10/13/2012. We will be having our grand opening on Saturday 10/13 from 9am - whenever. There will be a WOD for those who would like to participate. There will also be food and music.


REST DAY!!

Miss a workout? Come make it up or come in and work on some mobility or a skill. Don't overdo to it today and rest up for tomorrow.

  

Wednesday 10/03/2012

NOTES:

There will be no Saturday 10/06 10:30am session. There will only be a 9am session sorry for the inconvenience.  

Groupon buyers please call or send an email to nolalde@crossfit1013.com to schedule your class time.

REMINDER 10/13/2012. We will be having our grand opening on Saturday 10/13 from 9am - whenever. There will be a WOD for those who would like to participate. There will also be food and music


Strength/Skill
Hang Power Clean 3-3-3-1-1-1

WOD A or B trainer will determine:

A: 3 Rounds for time of:
15 Air Squats
10 Ring Rows
6 Kettlebell Push Press (3 each arm)

B: 3 Rounds for time of:
30 Air Squats
20 Pull Ups
10 Kettlebell Push Press 55#/35# (each arm) 

Post times to comments.

 

Tuesday 10/02/2012

NOTES:

There will be no Saturday 10/06 10:30am session. There will only be a 9am session sorry for the inconvenience.  

Groupon buyers please call or send an email to nolalde@crossfit1013.com to schedule your class time.

REMINDER 10/13/2012. We will be having our grand opening on Saturday 10/13 from 9am - whenever. There will be a WOD for those who would like to participate. There will also be food and music


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

WOD A or B, Trainer will determine:

A: 15-12-9 reps of
Deadlifts
Kettlebell Push Press


B: 21-15-9 reps of:>
Deadlifts 225#/135#
Kettlebell Push Press 55#/35#

Post times to comments.