Referral Credit - refer your friends and family and receive $25 credit towards 1 month's membership if they sign up for a monthly membership. 

Remember
Tuesday (New Years Eve) - 9:00am and 10:30am only
Wednesday - Closed
Thursday - Saturday - Regular Hours

Strength/Skill
Back Squat
5-5-5-5-5

WOD
A: AMRAP in 10:00 
150m Row
30 Swings

B: AMRAP in 15:00 
150m Row
30 Swings 55#/35#

Happy Friday!

Reminders

New Years Week Hours:

Monday - Regular Hours
Tuesday (New Years Eve) - 9:00am and 10:30am only
Wednesday - Closed
Thursday - Saturday - Regular Hours

Referral Credit - refer your friends and family and receive $25 credit towards 1 month's membership if they sign up for a monthly membership. 

Strength/Skill

Back Squat 8-8-8-8

WOD

A: AMRAP IN 10:00

Row 200m

5 Box Jumps

10 Ring Rows

10 ABMAT Sit Ups

B: AMRAP in 15:00

Row 200m

5 Box Jumps 30"/24"

10 Pull Ups

10 Warrior Sit Ups

WOD

A: 5 Rounds for time: 
5 Thrusters
5 Ring Rows
5 Burpees

B: 10 Rounds for time: 
5 Thrusters 95#/65#
5 Strict Pull ups
5 Burpees

Merry Christmas!

Merry Christmas to all from CrossFit 1013

REMINDER - we're closed tomorrow, Christmas Day. 

WOD:
"CrossFit Poker"

AMRAP in 15:00
Joker - 500m Row
Spades – Toes To Bar
Hearts - Shoulder to Overhead 95#/65#
Clubs - Box jumps 24"/20"
Diamonds - Kettlebell Swings 55#/35#
Card value = reps
Face cards = 10
Aces of any suit = 25 Double Under or 50 Singles
Add up total reps for score
 

 

REMINDER - Hours this week are as follows:

Christmas Week Hours:
Monday - Regular Hours
Tuesday (Christmas Eve) - 9:00am and 10:30am only
Wednesday - Closed
Thursday - Saturday - Regular Hours

Strength/Skill
Deadlift 5-5-5-3-3-3

WOD
A: AMRAP in 10:00
5 Power Clean
25 Singles 

B: AMRAP in 15:00
5 Power Clean 185#/120#
25 Double Unders

 

Happy Friday!!

Christmas Week Hours:
Monday - Regular Hours
Tuesday (Christmas Eve) - 9:00am and 10:30am only
Wednesday - Closed
Thursday - Saturday - Regular Hours

Strength/Skill 
Back Squat 3-3-3-3-3

WOD 
A: 3 Rounds for time of:
10 Wall balls
10 Burpees
10 KB Swings 

B: 5 Rounds for time of:
10 Wall balls, 20#/14#
10 Burpees
10 KB Swings, 55#35#
-
Post-WOD:  Ring push-ups, ME x 2