Tuesday, 3.03.15

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IMG_6724

Amateur

Deadlift 1x5 (add 10 lbs to last workout) Pull Ups 3 x Max Reps

Collegiate

Power Snatch 8×2 – Use 90% of Power Snatch 2 RM from 2015-02-10 Pull Ups 3 x Max Reps

Conditioning

Complete 4 Rounds for time. 1.5/1 pd KB Power Snatch Right – 6 Reps 1.5/1 pd KB OH Farmer Carry Right – 20 Yards Burpee – 12 Reps 1.5/1 pd KB Power Snatch Left – 6 Reps 1.5/1 pd KB OH Farmer Carry Left – 20 Yards Burpee – 12 Reps

March Fundamentals Begins Tomorrow!

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Hey everyone! Interested in starting CrossFit? Click here to sign up for 2 free weeks right now! or, already a member? Share this stuff with all of your friends obnoxiously.. Our  Fundamentals Course for March begins tomorrow! If you have anyone else who is interested in getting two weeks for free, forward them this email and have them Click here to subscribe. Thats it! We will add them to our list and send you information as it gets closer! After that, scroll down to check out the schedule or any other details you may want to know about. Our Schedule for the Fundamentals is as follows. The Dates: (The first two weeks of the Fundamentals course each month are free!) Tuesday March 3rd Thursday March 5th Saturday March 7th Tuesday March 10th Thursday March 12th Saturday March 14th --->if you decide you'd like to finish out the Fundamentals, you would sign up on Tuesday March 17th, your membership would be on the 17th of each month unless you would prefer otherwise!<---- Tuesday March 17th Thursday March 19th Saturday March 21st Tuesday March 24th Thursday March 26th Saturday March 28th ***FINAL FUNDAMENTALS DAY Class Times: Tuesday 8:30am OR 7:00pm Thursday 8:30am OR 7:00pm Saturday 9:30am Can't make these class times, or want to get through the Fundamentals faster? We also offer an Accelerated Fundamentals which you can check out by clicking right here! Other Details: If you will be missing a Fundamentals class, no worries, we can do some make up work to catch you up. Try not to miss as many as you can though because each one builds on the prior class. But if you have to, just email Brandon@crossfitsouthbend.com and we will get it organized for a makeup during the Fundamentals. We usually allow up to 2 missed sessions, if you are going to be missing 3 or more, you may want to consider an Accelerated Fundamentals here. Signing Up: The first two weeks of each month are free! We want people to give CrossFit a good honest try before they decide whether or not it is for them. After that first two weeks from the 3rd - 14th. If you decide its for you, you can sign up on the Tuesday the 17th to continue your Fundamentals. Want to sign up and already know how to perform CrossFit? Already well versed in the Olympic lifts, power lifts, gymnastics, and CrossFit movements? Click here to contact us and let us know and we can have you start right away! Questions about anything: If you have questions, don't be afraid to ask any of us! Our office and inboxes are always open! You can also check out our website for more info about our programs, prices, programming, and schedule at www.crossfitsouthbend.com  Other than that, we will expect to see you in here on Tuesday March 3rd! Have a great day!

Monday, 3.02.15

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Amateur

Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workout)

Collegiate

Squat 5 RM Press 3×5 *Collegiate and Professional: 85% of your 3 RM from 2015-02-09 for Press.

Conditioning

Complete as many rounds as possible in 12 minutes of: 135 lb Front Rack Walking Lunges – 10 Reps Supine Ring Rows – 10 Reps 40/30 lb Ball Slams – 10 Reps

Monday 3.2.15

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A.

5 minutes good landing practice for burpees - use no push-up burpee

5 minutes double under practice - work on rhythm and finding your pace

5 minutes - sit in the bottom of the squat 

B.

12 minute cap

25 calorie row

25 burpees over bar

25 kettlebell swings 55/35 *american

25 front squats 95/65

25 kettlebell swings 55/35 *american

25 burpees over bar

25 calorie row

Put your scores in!!!

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Hey everyone, wonderful job on 15.1 and 15.1A thus far. A few things. 1. Fantastic effort everyone that has done it so far, you guys went hard on the workouts this Saturday. don't forget though, the workouts on Saturdays may be a little crazy because we want to give the preparation for the Open wods on that day the credit that they are due. If you are short on time on Saturdays, you may want to consider checking out some of our other validation times here. I'd like for each one of you to try to make it in for at least one Saturday though, I want pictures of all of you and I have a photographer here on Saturdays to take some awesome pictures from Bluekrishna photography 2. Don't forget to login, and put your scores in so that they can be validated. They must be in by 7:30pm on Monday to get validated. So don't put it off. 3. Stay tuned to win some free stuff on the next guessing game on Thursday! 4. If you want to redo the wod, or get it in, Monday is your last day to sign up and/or do it! 5. Plan your week out to be fresh for your next game day  

Sunday 3.1.15

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A.
Complete as many rounds and reps as possible in 6 minutes of:


8 Shuttle sprints

16 Burpee Box Jump-Overs (24”/20”)

24 Wall Balls 20/14

32 hand release push ups

40 double unders

Rest exactly 3 minutes, and then . . .

B.


Complete as many rounds and reps as possible in 4 minutes of:

8 Shuttle sprints

16 Burpee Box Jump-Overs (24”/20”)

24 Wall Balls 20/14

32 hand release push ups

40 double unders


Rest exactly 3 minutes, and then . . .

C.


Complete for time

8 Shuttle sprints

16 Burpee Box Jump-Overs (24”/20”)

24 Wall Balls 20/14

32 hand release push ups

40 double unders