No class today - we are hosting a Power Monkey Olympic weightlifting and gymnastics seminar today. Normal class as scheduled on Monday!
2015 01 30
DON’T FORGET TO CHECK THE WEEKEND SCHEDULE!
[vc_row][vc_column width="1/1"][image type="none" float="none" info="none" info_place="top" info_trigger="hover" src="11017"][text_output]NO SCHEDULED CLASSES AVAILABLE, CLOSED WITH THE EXCEPTION OF INOV8 SHOE SALE.
8:00am: Gym Opens
9:00am - 12:00pm Women Weightlifting / Mens Gymnastics
12:00pm - 1:00pm Lunch / Inov8 Shoes Sale
1:00pm - 4:00pm Womens Gymnastics / Mens Weightlifting
Google Map Crossfit South Bend
Crossfit South Bend Contact Info
Last minute info and late registration spots[/text_output][/vc_column][/vc_row][vc_row][vc_column width="1/1"][image type="none" float="none" info="none" info_place="top" info_trigger="hover" src="11023"][text_output]THERE IS NO REGULAR CLASS TODAY, ONLY BARBELLS FOR BOOBS
11:00am Gym Opens
12:00pm Beginning "Grace" for Barbells For Boobs
Click here to learn more about Barbells for Boobs and CFSB
Click here to donate or to help us fundraise!
[/text_output][/vc_column][/vc_row]
2015 01 30
Meet the new Fundamentals Graduates, Mortal Kombat Style
[vc_row][vc_column width="1/1"][image type="none" float="none" info="none" info_place="top" info_trigger="hover" src="11028" alt="Most of them survived"][text_output]Most of them survived[/text_output][/vc_column][/vc_row][vc_row][vc_column width="1/1"][image type="none" float="none" info="none" info_place="top" info_trigger="hover" src="11032" alt="Except for maybe a couple"][text_output]Except for maybe a few...[/text_output][/vc_column][/vc_row][vc_row][vc_column width="1/1"][image type="none" float="none" info="none" info_place="top" info_trigger="hover" src="11030" alt="Welcome all of the graduates if you see them in the gym!"][text_output]Welcome everyone![/text_output][/vc_column][/vc_row]
2015 01 30
Amateur
Power Clean 5×3 (add 2.5 lbs to last workout)
Collegiate
Weighted Pull Up 6, 6, 6, 6 (increase weight from 2015-01-13)
Conditioning
On the minute Complete the following on the minute for 10 minutes: 15′ Rope Climb – 1 rep 70/40 lb DB Power Snatches L – 3 reps 70/40 lb DB Power Snatches R – 3 reps
then…
Evil Wheels – 100 reps
2015 01 29
8:00am: Gym Opens
9:00am - 12:00pm Women Weightlifting / Mens Gymnastics
12:00pm - 1:00pm Lunch / Inov8 Shoes Sale
1:00pm - 4:00pm Womens Gymnastics / Mens Weightlifting
Google Map Crossfit South Bend
Crossfit South Bend Contact Info
Last minute info and late registration spots
11:00am Gym Opens
12:00pm Beginning "Grace" for Barbells For Boobs
Click here to learn more about Barbells for Boobs and CFSB
Click here to donate or to help us fundraise!
2015 01 29
Want some Olympic Weightlifting Shoes?
Hey everyone,
Brett and Kristin Albers from our local Fleet Feet Mishawaka will be out here on Saturday and Sunday with some awesome Inov8 shoes for people to try on. CrossFit South Bend members get 10% off their order! If you have been waiting to get some CrossFit shoes for lifting or general CrossFit, now is the time to do it!
Saturday - They will be out at the gym on this day from 12:00pm - 1:00pm with some Inov8 lifters for people to try on
(Even though we are closed for our weightlifting clinic on Saturday, you can come out and try on some of these awesome shoes and get you a pair from 12:00pm - 1:00pm)
Sunday - Barbells for Boobs - They will be out at the gym from 12:00pm - 1:00pm with Inov8 lifters as well as some other CrossFit geared Inov8s for people to try on. Again, anyone and everyone is welcome to come out!
2015 01 29
I am posting this early, because I want you all to wear something to PROTECT YOUR SHINS AND LEGS FOR ROPE CLIMBS TODAY! Bring extra long socks, 2 pairs, or sweatpants, or at least another thick layer. Something.
ALSO! we will be closed tomorrow for the Weightlifting Clinic, but we will have an Inov8 rep out this weekend with shoes for people to try on if anyone would like to try some on and buy them! 10% off for CrossFit South Bend Members!
A.
Rope Climb Skill Work
B.
4 Rounds
1 Min Max Rope Climbs
Rest 2 Min
1 Min Ball Slams AHAP
Rest 2 Min
1 Min Sledge Hammer Strikes AHAP
Rest 2 Min
2015 01 29
Hey everyone, we will be closed this Saturday for the Oly Elite Seminar, wondering what that is, check it out here!
A.
Mobility Work on Ankle, Rack, Hip
Proper squat tensioning work
B.
20 minutes to establish Front Squat 1rm
C.
5 Rounds, 8 minute cap
5 chest to bar pull ups
10 push presses 95/65
30 Double Unders
2015 01 28
Amateur
Squat 3×5 (add 5 lbs to last workout) Bench 3×5 (add 2.5 lbs to last workout)
Collegiate
Squat 3, 3, 3, 3, 3 Bench Press 5 RM, 1 x max reps @ 80% of 5 RM
Conditioning
Find: Seated Box Jump – 2 RM (Top of thighs, 1” below parallel)
then…
For time: Double Unders – 150 reps
2015 01 28
Note: no Oly or regular classes on Saturday due to the Power Monkey Olympic weightlifting and Gymnastics seminar we are hosting that day
A) clean and jerk - 3x1@70%, 2x1@75%, 2x1@80%
B) heaving snatch balance + 3 OHS - 1 set every 2:00 x 6. Increase weight if form allows.
C1) 3x8 push back lunges
C2) 3x8 BB BO rows
2015 01 27