Ashley! We are going to miss you at childcare! Especially these little ones.
A.
"Fran"
21-15-9
Thrusters 95/65
Pull Ups
2014 08 02
Retest day - For those of you who performed this test wod - Try to make it in to retest - compare to your last results here
A.
Beat the Coach 1.2
Every 30 seconds for 10 minutes:
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @ 225/150 lbs
**Your score is the weight that is on the bar when you finish. If you take off weight, you can not add weight back on.
Rest 5 minutes
B.
3:00 minutes max toes to bar
rest 60 seconds
3:00 minutes max burpees
rest 60 seconds
3:00 minute max double unders
2014 08 01
Open Gym for CFSB Strength and Conditioning class tonight
Hey guys!
Crossfit at 4:15pm is still on, but Carl is coaching a Crossfit Football Trainer Course Seminar this weekend, so just this one class will be an open gym class at 5:30pm!
2014 08 01
Looking for Childcare Attendant!
Hey everyone!
So our beloved Ashley is leaving for a few months and we are in need of someone for our Childcare! This is taking effect August 4th. So if you, or anyone is looking for a fun childcare position with our awesome kids :) let me know!
Hours:
4:15pm - 5:15pm Monday - Friday
or
5:30pm - 6:30pm Monday - Thursday
One schedule set or the other.
Pay:
This is about 5 hours a week for $10 an hour.
Click here to drop me a line if you are interested!
2014 08 01
A.
Power Clean 3rm
B.
8 minute amrap
1 Power Clean @ 70% of 3rm
1 Strict Chin Up
2 Power Cleans @ 70% of 3rm
2 Strict Chin Ups
3 Power Cleans @ 70% of 3rm
3 Strict Chin Ups
etc...continue moving up the ladder as long as you are able!
2014 07 31
A.
Tempo Squat 30x0
3.3.3.3.3
Push Press
3.3.3.3.3
B.
Optional Conditioning - If time allows
3-5 Rounds
30 seconds max distance row
rest 2 minutes
2014 07 30
2014 07 30
A.
10 - 15 minutes gymnastics practice
Ninja get up into squat
Ninja get up into lunge
Ninja get up into lunge + step up
Ninja get up into pistol
B.
10 - 15 minutes Wall Walk practice
C.
2 minutes max reps Ball over rack 40/30
1 minute rest
2 minutes max sit ups
1 minute rest
2 minutes max Burpees
score is max repetitions
2014 07 29
New CrossFit South Bend Referral Program!
New Referral Program at CFSB!
How it works?
These cards are in the office, take a couple!
Fill the Card out with your name and your friends name.
When your friend signs up, You get 10% off of your next month, they get 10% off of their first month
Have another friend that signs up? guess what, you get another 10% off
another friend? another 10% off!
there is no limit.
#boom.
2014 07 29
Hey everyone!
So our beloved Ashley is leaving for a few months and we are in need of someone for our Childcare! This is taking effect August 4th. So if you, or anyone is looking for a fun childcare position with our awesome kids :) let me know!
Hours:
4:15pm - 5:15pm Monday - Friday
or
5:30pm - 6:30pm Monday - Thursday
One schedule set or the other.
Pay:
This is about 5 hours a week for $10 an hour.
Click here to drop me a line if you are interested!
2014 07 29