Friday 11/30/2012

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

Shoulder Press 5-5-5-3-3-3

 

WOD

 

A: 10 Min AMRAP of:

5 Ring Rows

10 Air Squats

15 ABMAT Situps

 

B:10 Min AMRAP of:

5 Chest to bar Pull-up
10 Air Squats

15 Weighted Sit Ups 55#/35#

 

Saturday morning partner WOD

 

Thursday 11/29/2012

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.

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.

New member JJ working on his Zercher Squat

Wednesday 11/28/2012

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

Back Squat 5-5-5-3-3-3

WOD

A: 3 Rounds for time:

Row 500M

10 Overhead Squats 

B: 3 Rounds for time:

Row 500M
10 Overhead Squats 155 lbs/105 lbs

Tuesday 11/27/2012

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

Hand Stand Push Ups 5-5-5-3-3-3

WOD

A: For Time

15 Power Cleans
15 Toes to Bar
10 Power Cleans
10 Toes to Bar
5 Power Cleans
5 Toes to Bar

B: For Time

20 Power Cleans 135#/85#
20 Toes to Br
15 Power Cleans 135#/85#
15 Toes to Bar
10 Power Cleans 135#/85#
10 Toes to Bar

Monday 11/26/2012

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.

 

Hope everyone had a good Thanksgiving. Props to those that came and worked out on Friday and Saturday. It must have been tough after eating all that food. Its time to get back to work.

 

Strength/Skill
Power Snatch from the ground 3-3-3-1-1-1

 

WOD
 

A: 4 Rounds for time
4 Box Jumps
10 Hand Release Push Ups
10 Ring Rows

B: 7 Rounds for time
4 Box Jumps 30"/24" (do not rush these)
10 Hand Release Push Ups
10 Pull-ups

Tony working on his Zercher Squat.

Friday 11/23/2012

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.

WOD

In teams of 2

3 Rounds For Time of:

150 Air Squats

30 Ring Push Ups

24 Pull Ups

Divide work amongst team members as you see fit. Only 1 member working at a time. Must do movements in order.

Spiderman push ups. Love them, hate them, don't mind them?

Thursday 11/22/2012

Happy Thanksgiving!!!

Hope you all have a happy Thanksgiving. Enjoy your time with your friends and families. Be thankful for what you have no matter what it is. 

CrossFit 1013 is thankful for the new and interesting people that have come in through our doors and have worked out with us. 

Reminder we will only have 9am and 10:30am sessions tomorrow and Saturday. Schedule goes back to normal on Monday.