Pumpkin Carving Competition / Costume Contest

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Hey everyone! Two giveaways this coming week 1. Carve a pumpkin and bring it into the gym with your name on it to enter. We will vote on it and a $25 gift card to rogue fitness will go out to the winner! (I'll be announcing the winner late on Halloween.) 2. Costume Wod, all classes on Thursday October 30th. We will take pictures and vote on best costume for a $25 Rogue Gift Card. (I'll be announcing the winner late on Halloween) #CFSBHalloween

2014 10 24

Barbell for Boobs

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Hey everyone! So we had a few questions about Barbells for Boobs this year. Typically our two big fundraisers on the calendar look like this October: Barbells for Boobs November: Wades Army We decided this year to separate Barbells for Boobs and Wades Army, last year we raised the most amount we have ever raised for both fundraisers and we would like to better it again this year. Planning it this year to give each a good amount of attention, with Barbells for Boobs being a fundraiser we can host any time through the year, and Wades Army having a very specific time window, we went with Wades for November, then as soon as Wades is over, we will be launching our B4B and fundraising until about January!! So keep busting out our Wades Army and help us crank out our goal and we will keep everyone in the loop with our B4B!

2014 10 23

Thursday 10.23.14

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A. Floor Press 3.3.3.3.3, w/ a 1 second pause at the bottom of each rep Notes: The focus here is speed, these are not max effort attempts. if the weight starts to become grindy then the weight is to much. there should not be any failed reps B. 10 Min Cap 400m Run 40 Sit Ups 20 American Kettlebell Swings 55/35 200m Run 20 Sit Ups 10 American Kettlebell Swings 55/35

2014 10 22

Wednesday 10.22.14

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[vc_row][vc_column width="1/2"][text_output]A. 3 Rounds (1) 5 Presses 10 Cal Row (2) 5 Presses 5RT/5LT Bent Over Single Arm Dumbbell row (3) 5 Presses 10 Dynamic Push Ups Rest 2-3 Minutes Notes: Warm up to something you confidently know you could press for 10 Reps. This is your starting point for your first press. Then for the second press you will add 2-3%, and for your third press add another 2-3%. Then for the 2nd/3rd round you will start at the same starting weight as Round 1 and make the same jumps Move back and forth between things at a good pace, but don't try to kill it B. 8 Rounds 20 Seconds on, 10 Seconds off Max 10yd shuttles Notes: Return to center each time, must complete the shuttle to get credit for the rep.[/text_output][/vc_column][vc_column width="1/2"][text_output]Click here to check out the Whole Foods and Crossfit South Bend Charity Drive Photo Album! Click here to like Bluekrishna Photography for taking awesome pictures[/text_output][/vc_column][/vc_row]

2014 10 21

Tuesday 10.21.14

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Robby with 18 people out at the Paleo Grocery Tour! A. Every 30 seconds for 20 Rounds 1 Deadlift @ 65% of 1RM or 75% of 5RM, Notes: Use the most recent number you have. If you don't have a number, the weight should move fast. Weight will be de-loaded back to the floor B. 10 Rounds  15 seconds Ball Slams, 45 seconds Rest 15 seconds Strict Vertical Pulls (any grip) or Ring Rows, 45 seconds Rest 15 seconds Double Unders, 45 seconds Rest Score Ball Slams, Vertical Pulls, and Doubles separately.  

2014 10 20

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