Tuesday 12/25

Merry Christmas to all from CrossFit 1013.

Monday 12/24

Partner WOD today.

In teams of 2,
15 Min AMRAP of "DT"
12 Deadlifts
9 Hang Power CleanS
6 Push Jerks
155#/105#

Take turns doing a full round with your partner


Joey takes first place in the Cougar Classic yesterday.

Friday 12/21/2012

Groupon buyers to start your sessions please click on the "COMING?" tab to the left and RSVP for an open class. On your first visit bring your Groupon and arrive 10 minutes before the class starts to get registered, Thank you.

Please note we will have a slightly different holiday schedule the next 2 weeks. The following is our schedule for the next 2 weeks:

Monday 12/24 - 9am, 10:30am
Tuesday 12/25 - Closed Merry Christmas
Wednesday 12/26 - Normal Hours
Thursday 12/27 - Normal Hours
Friday 12/28 - Normal Hours
Saturday 12/29 - Normal Hours
Monday 12/31 - 9am, 10:30am
Tuesday 01/01 - Closed

Strength/Skill
Shoulder Press 3-3-3-1-1-1


WOD

A: For Time:
30 Wall Balls
25 Hang power snatch
20 Sprinter Sit ups
15 Kettlebell Swings
10 ABMAT Sit Ups
5 Push Ups

B: For Time:
60 Wall Balls 20#/14#
50 Hang power snatch 45#/35#
40 Sprinter Sit ups
30 Kettlebell Swings 55#/35#
20 GHD Sit Ups
10 Clapping Push Ups

Thursday 12/20/2012

Groupon buyers to start your sessions please click on the "COMING?" tab to the left and RSVP for an open class. On your first visit bring your Groupon and arrive 10 minutes before the class starts to get registered, Thank you.

Please note we will have a slightly different holiday schedule the next 2 weeks. The following is our schedule for the next 2 weeks:

Monday 12/24 - 9am, 10:30am
Tuesday 12/25 - Closed Merry Christmas
Wednesday 12/26 - Normal Hours
Thursday 12/27 - Normal Hours
Friday 12/28 - Normal Hours
Saturday 12/29 - Normal Hours
Monday 12/31 - 9am, 10:30am
Tuesday 01/01 - Closed

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 12/19/2012

Groupon buyers to start your sessions please click on the "COMING?" tab to the left and RSVP for an open class. On your first visit bring your Groupon and arrive 10 minutes before the class starts to get registered, Thank you.


Please note we will have a slightly different holiday schedule the next 2 weeks. The following is our schedule for the next 2 weeks. The schedule should reflect this in the RSVP section.

Monday 12/24 - 9am, 10:30am
Tuesday 12/25 - Closed Merry Christmas
Wednesday 12/26 - Normal Hours
Thursday 12/27 - Normal Hours
Friday 12/28 - Normal Hours
Saturday 12/29 - Normal Hours
Monday 12/31 - 9am, 10:30am
Tuesday 01/01 - Closed


Strength/Skill
Front Squat 3-3-3-1-1-1


WOD

A: For Time:
10-9-8-6-5 reps of
Knee Tucks
DB Hang Power Snatch (10 = 5rt/5lft) 


B: For Time:
20-18-16-12-10 reps of
Knees to Elbows
DB Hang Power Snatch (20 = 10 Rt/10 Left) 60#/35#

Tuesday 12/18/2012

Groupon buyers to start your sessions please click on the "COMING?" tab to the left and RSVP for an open class. On your first visit bring your Groupon and arrive 10 minutes before the class starts to get registered, Thank you.

Please note we will have a slightly different holiday schedule the next 2 weeks. The following is our schedule for the next 2 weeks:

Monday 12/24 - 9am, 10:30am
Tuesday 12/25 - Closed Merry Christmas
Wednesday 12/26 - Normal Hours
Thursday 12/27 - Normal Hours
Friday 12/28 - Normal Hours
Saturday 12/29 - Normal Hours
Monday 12/31 - 9am, 10:30am
Tuesday 01/01 - Closed 

 WOD

A: "Barbara" 3 rounds
10 Ring Rows
30 Push Ups
40 Sit Ups
50 Squats


B: "Barbara"
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round. Time each round

Monday 12/17/2012

Groupon buyers to start your sessions please click on the "COMING?" tab to the left and RSVP for an open class. On your first visit bring your Groupon and arrive 10 minutes before the class starts to get registered, Thank you.


Strength/Skill
Snatch 3-3-3-1-1-1

WOD

A: AMRAP in 10 Minutes of:
20 Kettlebell Swings
60 Singles

B: AMRAP in 15 Minutes of:
20 Kettlebell Swings 55#/35#
20 Double Unders