REST DAY!!

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.

This week you will also be able to make up "Jessica" from our Saturday 1 year anniversary. 

The Ancona's

 

WOD
A: AMRAP in 10:00
200m Run
3 DB Shoulder Press
10 Goblet Squats
10 Kettlebell Swings
15 ABMAT Sit Ups

B: AMRAP in 20:00
200m Run
3 Wall Climbs
10 Goblet Squats 55#/35#
15 Kettlebell Swings 55#/35#
20 ABMAT Sit Ups

WOD

Deck Snatch 2-2-2-2-2-2-2-2

Then

Perform 3 x 3 Snatch Pulls @ 80% of 1 RM Snatch (NO ARM ACTION)

Thank You!

A huge thank you to all of our members once again for getting us to our 1 year anniversary. Thanks to everyone that came out and celebrated with us and id our "Jessica" WOD. For those that missed it, don't worry we will have it come up again soon as a regular WOD. 

WOD 

A: Fractured Fran
25 Ring Rows

25 Thrusters

B: Fractured Fran
45 Pull ups
45 Thrusters 95#/65#

Compare to 3/12/2013

1 Year Anniversary!!

The 1013 in CrossFit 1013 is our daughter Jessica's birthday who passed away a little over 5 years ago. She was born October 13th, 1991.

Jessica was in a very bad car accident when she was only a month old. She sustained severe brain damage that caused her to become severely handicapped. She was not supposed to live longer than a month after that accident. Jessica went on to live for 16 years. Our little girl was one of strongest people we've ever known. She went through multiple surgeries and was in pain a lot throughout her life. She lived with discomfort but still showed happiness through her smiles and great laughs. She was tough all the way to the end. Jessica passed February 29^th, 2008 at the age of 16.

When we were trying to come up with a name for our CrossFit gym we thought of how Jessica had so many qualities of what a CrossFitter has, including physical strength and mental strength. Naming our gym using her birthday seemed like a perfect fit. Our logo was also created with Jessica in mind, a tough looking angel because that’s what we think she now is.

Please come and join us to celebrate the 1 year anniversary our gym along with Jessica’s 22nd birthday. Happy birthday Jessica we love you and thank you for looking over us. 

Thanks to all our members for helping us get to this first year.

Heats start at 9:30am.

 

WOD

“JESSICA”
3 Rounds For Time Of:
10 Pull Ups
13 Burpess
21 Wall Balls 20#/14#

Cash Out of 91 ABMAT Sit Ups

 

Happy Friday!!

Reminder - Tomorrow will be our 1 year anniversary celebration starting at 9am. We'll run heats every 30 minutes or less. First come first serve when signing up for heats. As soon as you come in put your name in a slot on the board. Doing the workout is not required. Please join us in celebrating our 1 year anniversary. This is possible because of you. No need to RSVP for Saturday on the website.

WOD
3 Rounds 1:00 Each Move with no rest between exercises.  1:00 Rest at the conclusion of all the moves.  Post the sum of the reps performed over all rounds. 

Row (Calories)
Burpee (reps)
Box Step Up (24"/20")
DB Hang Power Clean (45% of BW)

Dr Sara Fredrickson

REST DAY!

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.

Reminder - Saturday will be our 1 year anniversary celebration starting at 9am. We'll run heats every 30 minutes or less. First come first serve when signing up for heats. As soon as you come in put your name in a slot on the board. Doing the workout is not required. Please join us in celebrating our 1 year anniversary. This is possible because of you. No need to RSVP for Saturday on the website.

Happy 26th birthday to our son/Trainer, Angel.