REST DAY!!

Massage Therapy Promo - For CrossFit 1013 members only 1 hour full body for $30 (50% off) their first massage 
Or 
30 min massage for $15 (half off) their first massage.

Starting this Saturday 2/22 - complementary warm up chair massage last Saturday of every month from 8:30 - 10:30


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.

Massage Therapy Promo - For CrossFit 1013 members only 1 hour full body for $30 (50% off) their first massage 
Or 
30 min massage for $15 (half off) their first massage.

Starting this Saturday 2/22 - complementary warm up chair massage last Saturday of every month from 8:30 - 10:30

WOD
Weighted Pull Ups 5-5-5-5-5 with
25 Kettlebell 55#/35# swings after each set of pull ups.

Then

Turkish Get Ups (select a weight that you can handle without dropping the bell during set. The reps are per arm)
5-5-5

CrossFit Kids - still working on the hours and start time along with the curriculum for the kids program. Coming very soon. Sorry for the delay.

Massage Therapy Promo - For CrossFit 1013 members only 1 hour full body for $30 (50% off) their first massage 
Or 
30 min massage for $15 (half off) their first massage.

Starting this Saturday 2/22 - complementary warm up chair massage last Saturday of every month from 8:30 - 10:30


Paleo Challenge - we're in the last 2 weeks of the challenge. Hope you're all still hanging in there. We will do the benchmark WODs again the first week of the March.

Strength/Skill
Deadlift 3-3-3-1-1-1

WOD
6 Rounds 1:00 Each
Row (Record Calories)
Push ups (Record Reps)
REST 1:00

Add up total calories and push up reps

Paco has come a long way from when he first started. Here he is during his chest to bar pull ups.

***5:30pm and 6:45pm Classes canceled. More possible. Keep checking***

Congratulations to our 2 teams that participated in the Galt Games Winter Edition. For some it was their first competition. The RX team consisting of Angel, Emilio, Amy and Allie took 17th out of 29 teams. The scaled team consisting of Dean, Adriel, Jamie and Elda took 13th out of 25 teams. We are still considered a fairly new gym so these teams did well. Very proud of them.


WOD
A: 12-9-6 reps, for time of: 
Back Squat
Overhead Squat
Push Jerk

B: 12-6-9 reps, for time of: 
Back Squat 135#/95#
Overhead Squat 135#/95#
Push Jerk 135#/95# 

Compare to 08/05/2013

RX Team - Angel, Allie, Amy Emilio

Scaled Team - Adriel, Elda, Jamie and Dean

Happy Friday!!!

Strength/Skill
Thruster 8-8-8-8 (from the rack they must be unbroken sets. If you need to rest you have to rest holding the barbell. You cannot re-rack the weight)

WOD
Body Weight Fight Gone Bad 3 Rounds, 1 minute per movement of:
Pull Ups
Push Ups
Sit Ups
Air Squats
Burpees
Rest 1 Minute
Add total reps

*Compare to 07/12/2013 

Adriel showing how going Paleo has improved his heavy WODs.

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.

WOD

Snatch 1-1-1-1-1-1-1-1-1-1 add weight to each set arriving to your best 1 rep snatch. 

Then

Snatch Pull 3-3-3 (use your last weight from above)

Then

8 Rounds of Tabata ABMAT Sit Ups

Notice Nancy's neutral head position as she's getting ready for a heavy clean.