Amateur
Deadlift 1x5 (add 10 lbs to last workout)
Collegiate
Rack Pull 2 RM, 1 x max reps @ 80% of 2 RM *bottom of the knee to lockout
Conditioning
Complete 5 rounds: Pull Ups – max reps Shin Hops – 10 reps
2015 01 06
Don't forget! we have a lot of stuff coming up, you can check out any of these details by clicking on the news and events tab here
January Fundamentals Tues 6th
Whole Foods Grocery Tour Thu 8th
Whole90 Jan 12th
CFSB Christmas Party Jan 17th
Oly Elite Weightlifting/Gymnastics Clinic
Barbells for Boobs February 1st
Updated Childcare schedule
Inov8 Rep coming out!
A.
Deadlift 5rm
B.
21-15-9
Kettle bell Clean 70/53
Pull Ups
2015 01 05
Max out week! We'll be hitting percentages and position work today - embrace the skill work and let's hit some big numbers on Saturday!
A) snatch DL + 3-position descent + snatch - 3x1@ 50, 60, 70%
B) snatch 2x1@70, 75, 80, 85%
C) Accumulate :
50 T-tilts (we'll cover these in class)
25 strict T2B
2015 01 05
Updated Childcare Schedule/Prices/Rules
Hey all you parents that use childcare!
We will be switching up our childcare hours, I put it out there before that the childcare hours and details will be based off of the frequency of use as well as how many parents we have using it, and we just haven’t been having anyone use it, but have staffed it regularly for the last few months. Here are the changes that are taking place
1.Schedule
Old Childcare Schedule
Monday - Friday 4:15 - 5:15, Saturday 9:00am - 12:00pm
New Childcare Schedule
Monday 4:15-5:15
Wednesday 4:15-5:15
Alternating Saturdays 9:00am-10:00am
2. Pricing
There will no longer be monthly plans, there is a sheet that each parent will sign when they drop their child off that is a tab sheet, it will be ran each week with the card the member has on file.
1 child = $5
2 children= $8
3 children=$10
3. Use of the room
You may use the childcare room at any time through the week if there is adult supervision in the room
-CFSB Staff
2015 01 05
Inov8 Shoe Rep Coming Out to CFSB!
Brett and Kristin Albers, owners of Fleet Feet Sports Mishawaka will be out here on the day of our Oly Elite Clinic and Barbells for Boobs Event with some awesome Inov8 Shoes for people to try on.
January 31st, and February 1st!
I believe they will have some of the "lifters" for people to try on, as well as some shoes that are geared a little more toward CrossFit. They make a damn good shoe.
Again, check out the Inov8 store here
want to know more about Fleet Feet Sports in mishawaka? Click here to check them out!
Even if you aren't participating in either of the events, come out and take a look at some sweet shoes
2015 01 05
Sale on CFSB Swag, we have some in stock of each, click here to head to our store to check it out, everything will be available to purchase in store only!
A.
20 minutes to establish a Jerk 1rm
B.
9 minute cap
500 Yard Run (yes, thats 10 x 50 yard trips on the turf)
50 Plate Ground to Overhead 45/35
50 Burpees
2015 01 04
Amateur
Press 3×5 (add 2.5 lbs to last workout)
Collegiate
Floor Press 5 RM
Conditioning
Death by Back Squat Complete: 1 back squat the first minute, 2 back squats the second minute, 3 back squats the third minute and so on… *This workout is performed at body weight or 225/150 lbs, which ever is more.
2015 01 04
Interested in a 30 or 60 minute skill session with one of the coaches? we have made it easier to purchase skill sessions right here! Click here to head to our Store! Keep checking it this week, we will be adding some stuff on sale this week!
A.
Teams of 2
Complete 4 rounds each for time, alternating rounds.
40 Double Unders
30 Calorie Row
20 Thrusters 85/55
2015 01 03
FYI- Max out day is next Saturday! Approach this and next week's programming with that in mind.
A) 3-position clean + clean (floor, knees, hips) - 2.2.2.2.2
B) tempo back squat - 22X2 - 3x3
C) 12, 10, 8, 6, 4, 2
Lat pull downs
Stationary dips
2015 01 03
Congrats to Carm and Mike on the beautiful wedding!
A.
4 Rounds
1 minutes of burpees
1 minutes of kettle bell swings 55/35 Amerikan!
1 minute of air squats
2015 01 02