A.
5 Rounds Not For Time
4 Tire Flip + Jump
10yd Out and Back Reverse Med Ball Toss
5Rt/5Lt Get Up Sit Ups
Max Effort Chin Ups
2015 02 19
Waiting to give this post the attention it deserves.
I just wanted to send a big Thank You out to everyone who contributed to our Christmas Party, for the wonderful gifts for the gym, and for the hard work some of you put into it.
Thank you for the gifts, but Thank You so much more for everything else you have all done.
I don't tell all of our members enough how lucky we are to have such amazing people in the gym. This place wouldn't be the same without all of you, and since day one almost 6 years ago, each and every individual that has moved on from CrossFit South Bend has left their mark, and has made it what it is today.
This place is truly the sum of all past and current members. Everything I have done in this gym has been influenced by all of you, from the way we coach, to the way I think about life, and everything in between. I'm lucky to have had so many good members to influence my personal life and business for the better.
-B
Thank you to everyone who came out to our Holiday Party. As well to those that had a hand in our gifts as a gym, and individually for Brandon and I. It’s times like these when I am reminded of the great community that we have here, along with our coaching staff. I remember my 7th grade science teacher telling me find a job that you enjoy, and look forward to going to every day, and you will never work a day in your life. I am lucky to have found that, and all of you play a role in it.
-Carl
2015 02 19
2014 Pancake Wod
A.
10 Minutes mess around session
1. Ninja Get Up into a Squat Position
2. Ninja Get Up into a Squat + Lunge
3. Ninja Get Up into a Squat + Lunge + Step Up
4. Ninja Get Up into a Lunge
B.
20 Minutes to perform
5 Sets Lower Body Primal Complex
4 Dumbbell Squats + 4 Walking Lunges + 4 Box Step Ups + 4 Reverse Lunges + 4 Squats
Notes: The squats will be held in a front rack position, the rest will be done with the dumbbells at their sides in a suit case position. You will have 5 sets to work to your heaviest weight. No wedding steps on the lunges. No dive off the back foot on the step ups, and you will finish with one leg extended and the other in a high knee position. The box height will be set up so they are at parallel. Step Ups will more than likely be the limiting factor for most of you.
C.
2 attempts at a Max Effort 500m Row
Rest as needed in between the efforts
2015 02 18
Click here to get on the roster for our March Fundamentals.
Current members, why don't you sucker your friends into two free weeks of our Fundamentals too? I mean...its free? why not? Send them the link to sign up here . Then laugh at their newfound soreness over the first two weeks.
A.
3x10 Squat, are done from racks
3x12 Deficit Push Ups, ideally using parallets
3x12 Ring Rows
3x10 Single Arm Kettbell RDL
3x10 Thruster, pulled from ground
3x12 Toes To Bar
3x10 Straight Bar Curls
3x12 Banded Tricep Extensions
Notes: We are ditching the 80 seconds per round interval and going with the 60 seconds rest in between sets. You are also going to add 2.5-10lbs on your barbell movements
2015 02 17
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2015 02 17
A.
Deadlift 1rm
Notes: if you are recently off of the Fundamentals program, you will find a 5rm
B.
Teams of 4
3 rounds
5 right, 5 left single arm dumbbell power cleans
15 burpees
30 double unders
2015 02 16
Our in house competition from a few years ago!
A.
20 Minutes to find Press 1.1.1
Notes:Try to start your first single at your final weight from 3s from 2.05.15 (if you have the number.) Also, if you are within 2 months off of Fundamentals, you will perform a 5.5.5
B.
"Lipson"
21-15-9
Back Squats from ground 185/135
KB Swings 53/35
Notes: bar is pulled from the ground, and swing are meant to be done as American. If you have poor over head positioning you will do Russian swings.
2015 02 15
10 minute amrap
15 calorie row
15 burpees over the rower
15 hang power cleans 135/95
15 kettle bell swings 55/35 *american
2015 02 14
Happy Valentines Day :) 2.14.15
"Cindy"
20 minute amrap
5 Pull Ups
10 Push Ups
15 Air Squats
Notes: Since it's Valentines Day, you may choose to do it with a partner that corresponds with your sexual orientation :)
2015 02 13
Keega and Ryan at the Sweethearts competition over the last weekend! Nice job getting the Bronze metal you two :)
A.
5 Rounds
Every 2:30 Perform
1 Power Snatch + 1 Hang Power Snatch + 1 Overhead Squat
Notes: Work to your heaviest set of the complex, you have 5 sets to get there. Stay connected to the bar.
B.
5 Rounds Not For Time
8-12 Barbell Bent Over Rows from RDL Position
6 Strict Toes To Bar
3 Wall Walks
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2015 02 12