2nd Annual Combine - We will be hosting this years annual combine where we get together with CrossFit Roselle and CrossFit Enclave this Saturday July 12th. There will be no class this Saturday instead we will be running heats every 20 minutes starting at 9:30am. You do not have to do the WOD to attend the BBQ. If you do plan to do the WOD please rsvp for a heat assignment as soon as possible. CrossFit Enclave and CrossFit Roselle will also be RSVP'ing so get your spot.  If possible bring a small side dish or desert. Family is welcome  of course.

Strength/Skill
Back Squat 7-7-7-7-7 (use same weight across)

WOD
A: 3 Rounds For Time:
10 Overhead Squats
15 ABMAT Sit Ups
20 Kettlebell Swings

B: 3 Rounds For Time:
15 Overhead Squats 115#/80#
30 ABMAT Sit Ups
45 Kettlebell Swings 55#/35#

2nd Annual Combine - We will be hosting this years annual combine where we get together with CrossFit Roselle and CrossFit Enclave this Saturday July 12th.
There will be no class this Saturday instead we will be running heats every 20 minutes starting at 9:30am. You do not have to do the WOD to attend the BBQ. If you do plan to do the WOD please rsvp for a heat assignment as soon as possible. CrossFit Enclave and CrossFit Roselle will also be RSVP'ing so get your spot. 
If possible bring a small side dish or desert. Family is welcome  of course.


Strength/Skill
Front Squats 
10x3 (use the same weight for all 10 sets)

WOD
A: 3 Rounds For Time
10 Ring Rows
10 Thrusters
10 Power Cleans
200m Run

B: 3 Rounds For Time
3 Rope Climbs
10 Thrusters 115#/80#
15 Power Cleans 115#/80#
400m Run

WOD

In Teams of 4 or Less:

5 Round for Reps

1:00 Ring Push Ups

1:00 Warrior Sit Ups

1:00 Kettlebell Swings 55#/35#

1:00 Rest

Count Total Reps

Happy 4th of July!

We Will be Closed Tomorrow July 4th. No Make Up Day Today.

2nd Annual Combine - We will be hosting this years annual combine where we get together with CrossFit Roselle and CrossFit Enclave. We will have better t-shirts this year for both men and women. This year it will take place on July 12th and hosted by CrossFit 1013. If possible bring a small side dish or desert. Family is welcome  of course.

WOD
A: For Time:
15-9-6 reps of:
Deadlifts
Box Jumps

B: For Time:
21-15-9 reps of:
Deadlift 275#/185#
Box Jumps 30#/24#

Strength/Skill
5:00 Plank Holds on elbows
(accumulate 5:00 of total plank time) 

We Will be Closed July 4th. There will be a regular WOD Thursday. No make up day. 

2nd Annual Combine - We will be hosting this years annual combine where we get together with CrossFit Roselle and CrossFit Enclave. We will have better t-shirts this year for both men and women. This year it will take place on July 12th and hosted by CrossFit 1013. If possible bring a small side dish or desert. Family is welcome  of course.

WOD 

A: 3 Rounds For Time
200m Run
4 Ring Rows
4 Dips
50 Singles

B: 4 Rounds For Time
400m Run
8 Pull Ups
8 Dips
40 Double Unders

Strength/Skill
Front Squat 7-7-7-7-7 
Warm up to 1 working weight for all 5 sets of 7.

We Will be Closed July 4th. There will be a regular WOD Thursday. No make up day. 

2nd Annual Combine - We will be hosting this years annual combine where we get together with CrossFit Roselle and CrossFit Enclave. We will have better t-shirts this year for both men and women. This year it will take place on July 12th and hosted by CrossFit 1013. If possible bring a small side dish or desert. Family is welcome  of course.

WOD
A: For Time:
15-10-5 reps/calories
Power Snatch
Calorie Row

B: For Time:
30-20-10 reps/calories
Power Snatch 95#/65#
Calorie Row

Strength/Skill
Shoulder Press
EMOMx10:  2 Shoulder Press