CrossFit South Bend

[vc_row][vc_column width=”1/1″][text_output]Caitlin and Allison taking third place at the Arsenal Downtown Throwdown[/text_output][accordion][accordion_item title=”New Stuff at CrossFit South Bend”]

***Classes***

-Mobility Class: Upcoming Weekly Mobility Schedule through July

-August Fundamentals Begins Tuesday August 4th! Details here

***Workshops and Seminars***

–PR Weightlifting Clinic Thursday August 6th, and Thursday August 13th.

This Weightlifting Clinic is open to everyone, new to weightlifting or not. It will be a good workshop for you to get introduced to weightlifting if you are new!

***Events***

-Cinema Series Wod 4 on Saturday 8.1.15! this is your last time to get your tickets in! Details here

–31 Heroes – August 8th at 9:00am and 11:00am

***Swag***

–New Girl tank top colors in stock

***Other Stuff!***

–How to read an ingredient label video by Robby Gustin

-No more childcare offered as of August 15th

***DETAILS COMING SOON***

-Whole Foods Bring A Friend Day – August 22nd

-Whole Foods Grocery Store Tour – August 25th

-Student Welcome Week August 31st – September 6th[/accordion_item][accordion_item title=”Monday 7.27.15″]Monday 7.27.15

A.

15-20 minutes to find a Bench Press 3RM

Note: compare to 5RM from 7.06.15

B.

5 Rounds Not for Time

16 (8RT/8LT) DB Step Ups 

120yd Shuttle (10yd.20yd.30yd)

Max Unbroken Clapping Push Ups

Rest 60 sec

[/accordion_item][accordion_item title=”Tuesday 7.28.15″]Tuesday 7.28.15

A.

Skill/Positional Work
Hollow Rock Progression 
Superman 
Light Kipping PU practice 

B.

15min AMRAP

4 Alternating Shoulder Sandbag Complex

Complex = Sandbag Get Up + 2 Squats+Back to ground

10 Hollow Rocks

5 Kipping Chest to Bar Pull Ups

[/accordion_item][accordion_item title=”Wednesday 7.29.15″]Wednesday 7.29.15

A.
High Rep Ring Row Progress
*** High Rep = 10-16 repetitions per set

B.

Skill Work
2-3 Rounds
10 sec hold at Mid thigh
10 sec hold at Overhead
10 sec hold at Power Position

2-3 Rounds
10 sec hold at Mid thigh
10 sec hold at Top of the Knee
10 sec hold at Starting Position

1 round
3 Mid thigh Muscle Snatch
3 Top of the Knee Muscle Snatch
3 Muscle Snatch
*** all with a 3 sec pause at each position

1 round
3 Mid thigh Power Snatch
3 Top of the Knee Power Snatch
3 Power Snatch
*** all with a 3 sec pause at each position

C.

Open Workout 11.1
10 Minute AMRAP
30 Double Unders
15 Ground to Overhead 75/55[/accordion_item][accordion_item title=”Thursday 7.30.15″]Thursday 7.30.15

A.

Squat 2RM, within the last two months of Fundamentals hit a 5RM

B.

400m Run
21 Single Arm KB Power Clean
21 Single Arm KB Push Press
400m Run
15 Single Arm KB Power Clean
15 Single Arm KB Push Press
400m Run
9 Single Arm KB Power Clean
9 Single Arm KB Push Press
*** break reps up between rounds however you would like

KB power clean and push press

An argument for the Kettlebell Clean – Breaking Muscle[/accordion_item][accordion_item title=”Friday 7.31.15″]Friday 7.31.15

A.

5 min Shoulder/Ankle Prep

5-8 min to Warm up to starting weight for Overhead Squats, start at a conservative weight, you will be able to go up in weight each round

B.

8 Rounds, 3 minutes to complete
2 Overhead Squats
5 Chin Ups

C.

50 Lateral Ball Slams

D.

Extra Credit Jacked Street
10 DB Row, each arm
10 Hammer Curls[/accordion_item][accordion_item title=”Saturday 8.1.15″]Saturday 8.1.15

For time – 25 Minute Cap

10 Shield Pushes (half and back is one)

20 Hulk out Deadlifts 350/255

30 Single Arm Repulser Rows AHAP

40 Thor Swings

50 Romanov KB Swings 70/55

200m Quicksilver Sprint

[/accordion_item][accordion_item title=”Sunday 8.2.15″]Sunday 8.2.15

A.

Snatch Skill Work

B.

Snatch Heavy Single

C.

3 Rounds

Snatch x 6 @ 75-85%

Rest 2-3 Minutes between rounds

D. Optional

5 Minute amrap

500m row

max burpees over rower in time remaining

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