2015 05 22
June Fundamentals Saturday Time Change!
Hey, If you or anyone you know is attending our June Fundamentals. The Saturday class time will be changed from 9:30am to 9:00am. Email us by clicking here if you have any questions!
-B
2015 05 22
5 Rounds Not for Time - Grind Through it
4 Tire Flips
10 Keg to Shoulder AHAP
Zercher Walk 80ft AHAP *Power Bars Only
2015 05 21
CF Football Total
Power Clean – 1 Rep Squat – 1 Rep Bench Press – 1 Rep Deadlift – 1 Rep
*Perform a single maximal effort for the lifts listed above. *After warm-ups, 3 attempts are allowed. *Total must be done in the specified order. *Combine all 4 lifts to create CF Football Total.
2015 05 21
Mobility Class Sign Up Sheet is on the board!
Our Mobility Class sign up sheet is on the whiteboard! After your first FREE session, you can decide during class whether or not you would like to sign up for a monthly membership. When you sign up for a membership, you will not be required to pre register for class.If you sign up for a membership on the day of your first free class, you get the first month 50% off!
We are capping each class for our first time at 20 people, so this will be first come, first serve. Once this is filled, we will not accept any more entrees into the class for that day with the exception of drop ins and free first classes. If you are not a CrossFit South Bend member and would still like to attend this class click here to contact us
2015 05 21
Trey Trey!
A.
0-15 minute mark
Quick Burgener Warm Up then...
2-3 Rounds @ Bar
10 Snatch Push Press
10 Overhead Squats
10 Snatch Balance
B.
15-30 minute mark
15 minutes to warm up AND complete your 4 sets
4x20 Yard Walking Dumbbell Lunge *Compare to 4/9/15
C.
8 minute amrap
3 Wall Balls @ 12ft/10ft Target, 20#/14#
3 Toes to Bar
6,6...9,9...12,12...continue up the ladder as long as you are able.
2015 05 20
ASWOD/CSWOD
DB Power Snatch – 3 RM *Find your 1 RM single arm Power Snatch for both arms using a dumbbell.
then…
Complete 4 Rounds: DB Step Ups 12 Reps AHAP *Alternate legs when performing the Step Ups.
Conditioning
Complete 5 Rounds:
1 Minute Assault Bike/C2 Rower – Max Calories 1 Minute Rest
2015 05 20
A. Clean DL + 3-sec deload to ground + clean - warm-up, then 1 sets of the complex every 1:45 x 7 rounds. Increase weight as long as form allows!
B. Back squat - 30 reps - rest as needed, divide as needed. Make them fast out of the bottom. Like, really fast.
- 6@70% of 1RM
- 6@75%
- 6@80%
- 6@85%
- 6@90%
2015 05 19
A.
15-20 minutes of Handstand Push Up Skill Work - positioning
Tripod position
Kipping from tripod practice
B.
Max Handstand Push Up Lo Rep 3 x 4 - 7+
C.
For Time
Row 250/200
Run 200m
25 Doubles
30 No Push Up Burpees
25 Doubles
Run 200m
2015 05 19
The group of boys that have trained here at some point during the last year, after a very hard fought game. At the end of the weekend the variety walked away placing 4th in the Nation.
ASWOD/CSWOD
Complete the following on the minute for 8 minutes: Deadlift – 3 Reps 30/24″ Box Jump – 3 Reps *For Deadlift, use 80% of your 5 RM. *Box Jump must be performed by landing with hips above parallel.
Conditioning
Complete 10 rounds:
40 yd Sprint *Rest 45 seconds between Sprints.
2015 05 18