RSVP NOTE: Please make sure you look at the class title when RSVP'ing. There will be classes title "GROUPON MEMBERS ONLY". If you are a regular member do not RSVP for these sessions. Thank You.

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

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.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.

WOD
A: For Time
25 Ring Rows
25 Burpees

B: For Time
50 Chest-to-bar Pull-ups
50 Burpees

Note Denise's speed as she pulls herself under the bar. Good job on this 90lb squat snatch. 

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

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.
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.

Deck Snatch 2-2-2-2-2-2-2-2
Adding weight each set working towards the best effort double of the day.

Then

Goblet Squat 5 x 10 Reps

Then
4 x 10 Toes to Bar (No momentum or kip)

Car window stickers and headbands are available for $5. Cash only. We have a limited amount so first come first serve.

Happy Friday!!!

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

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.
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.

WOD

A: 3 ROUNDS

400m Run
15 Ring Rows
15 Push Ups

B: 4 ROUNDS

400m Run
30 Ring Rows
30 Push Ups

Jamie doing her sit up/get ups. Looking good.

REST DAY!!!

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

Miss a workout? Come make it up or come in and work on some mobility or a skill or just rest up for tomorrow's WOD. Don't overdo it today if you're not making up a WOD. 

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.
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.

RSVP - Remember to do it.

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. More info to follow.

 

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.

RSVP - Remember to do it.

WOD

Back Squat 5-5-5-3-3-3 (Adding weight to each set working towards the best effort triple for the day) 

Then

Ring Rows 50 reps (do not fail)

Then

Sit up/Get up 50 reps (Do not Fail) Load with a bumper plate.

Memorial Workout Event for Granite Mountain Hotshots, August 31st, 2013  

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. More info to follow.

 

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.

WOD
A: AMRAP in 10:00

10 Turkish Get Ups (5 each side)
10 Push ups

B: AMRAP in 15:00 

10 Getups (5 right/5 left) 55#/35#
10 Push ups

What you think of the burpee/box jump combo?

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. More info to follow.

 

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.

WOD
A: AMRAP in 10:00
100 Singles
10 Burpee Box Jumps
10 Shoulder to Overhear

B: AMRAP in 15:00
50 Double Unders

20 Burpee Box Jumps
10 Shoulder to Overhear 115#/75#

Congratulations to members Ricardo and Miriam on their marriage this weekend in Riviera Maya.