Couples Retreat

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Lorem ipsum dolor sit amet, consectetur adipiscing elit. Virtutibus igitur rectissime mihi videris et ad consuetudinem nostrae orationis vitia posuisse contraria. Te enim iudicem aequum puto, modo quae dicat ille bene noris. Sint modo partes vitae beatae. Cum praesertim illa perdiscere ludus esset. Duo Reges: constructio interrete. Quarum ambarum rerum cum medicinam pollicetur, luxuriae licentiam pollicetur. Alterum significari idem, ut si diceretur, officia media omnia aut pleraque servantem vivere. Qui-vere falsone, quaerere mittimus-dicitur oculis se privasse; Non est enim vitium in oratione solum, sed etiam in moribus. Nummus in Croesi divitiis obscuratur, pars est tamen divitiarum. Si quicquam extra virtutem habeatur in bonis. Istam voluptatem perpetuam quis potest praestare sapienti? Nam ante Aristippus, et ille melius. Laboro autem non sine causa; Mihi, inquam, qui te id ipsum rogavi.

2015 02 12

Missy Massages

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Missy Biek, LMT, will be here at the gym doing 30 minute massage sessions on Saturday  February 21st..We will be posting a signup sheet on the whiteboard where the wod is.  Please put your name and cell phone number next to the time slot you would like.  The cost will be $35…check or cash.  Missy has been a member here at Crossfit South Bend for over 4 years and a massage therapist for over 11 years.  Her specialty is deep tissue and therapeutic work.  She has had a lot of experience working on Crossfitter’s/Athletes.  Missy’s experience as a Crossfitter and an Athlete gives her firsthand knowledge of the issues we face.  If you have a nagging issue that needs to be addressed, never experienced a professional massage or just want to check out Missy’s work, please sign up for one of the spots. Feel free to call or text her with any questions at 574-849-1898.

2015 02 11

Wednesday 2.11.15

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Throwback Tracy G pic :) A. 3x10 Squat, can be done from racks 3x11 Deficit Push Ups, ideally using parallets 3x11 Ring Rows 3x10 Single Arm Kettbell RDL 3x10 Thruster, pulled from ground 3x11 Toes To Bar 3x10 Straight Bar Curls 3x11 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 their barbell movements. Be smart about this, you should have to dig to get all 10, but these should be unbroken.

2015 02 10

Monday 2.9.15

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Some CrossFit with Adrian Bozman from February of 2009 A. Bench 1.1.1 Notes: if you are within 2 months of just having finished Fundamentals, you will do 5.5.5 B. 5 Rounds, not for time, for weight used. 10yd Weighted Single Arm (R) Lunge 5 Side Pillar Hip Tap + 3 Sec Hip Reach (R) 10yd Weighted Single Arm (L) Lunge 5 Side Pillar Hip Tap + 3 Sec Hip Reach (L) Notes: You will grab something heavy, whether that is KB or DB to hold in your hand. The goal is to eliminate any wedding steps, and for it to be a fluid transition into the next lunge. If the hip tap + hip reach is to challenging for you, you will do a static pillar hold for 30 seconds.

2015 02 08

Saturday Barbells for Boobs! 2.7.15

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Both 9:00 and 11:00 class today will be "Grace" For time 30 Clean and Jerks 135/95 Click here to check out the details for Barbells for Boobs Click here to donate! we will be running a Larger B4B again in October as well, and running our donations all the way until then! think of this a Pre B4B, Barbells for Boobs! Also, we still have a couple spots available for our Paleo Cooking Class tonight! Click here to get em!  

2015 02 06

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