CrossFit South Bend Kids/Teens Winter Camp Registration is OPEN!

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[cs_content][cs_section parallax="false" style="margin: 0px;padding: 45px 0px 0px;"][cs_row inner_container="true" marginless_columns="false" style="margin: 0px auto;padding: 0px;"][cs_column fade="false" fade_animation="in" fade_animation_offset="45px" fade_duration="750" type="1/2" style="padding: 0px;"][x_creative_cta padding="25px 25px 25px 25px" text="Click Here<br>To Purchase A Kids 6-11 Ticket!" font_size="36px" icon="money" icon_size="48px" animation="slide-top" link="http://crossfit-south-bend.myshopify.com/products/kids-class-ticket-for-8-week-camp-ages-6-11#" target="blank" color="" bg_color="" bg_color_hover=""][/cs_column][cs_column fade="false" fade_animation="in" fade_animation_offset="45px" fade_duration="750" type="1/2" style="padding: 0px;"][x_creative_cta padding="25px 25px 25px 25px" text="Click Here<br>To Purchase Teen 12-16 Ticket" font_size="36px" icon="money" icon_size="48px" animation="slide-top" link="http://crossfit-south-bend.myshopify.com/products/teens-class-ticket-for-8-week-camp-ages-12-16" target="blank" color="" bg_color="" bg_color_hover=""][/cs_column][/cs_row][/cs_section][cs_section parallax="false" style="margin: 0px;padding: 45px 0px;"][cs_row inner_container="true" marginless_columns="false" style="margin: 0px auto;padding: 0px;"][cs_column fade="false" fade_animation="in" fade_animation_offset="45px" fade_duration="750" type="1/1" style="padding: 0px;"][cs_text]CrossFit South Bend Kids/Teens Winter Camp
We had a great Six week Fall Camp and looking forward to our Winter Camp to begin January 7!!!  We have changed a couple things. First the camp will be eight weeks instead of six and we will have two age groups.  SEE BELOW

If you are new and your child/children wasn’t able to attend last session, let’s recap our FOCUS.

Our focus is on building a great foundation for your child/children that they can use throughout their growing stages of life.  During our eight weeks together we will develop and nurture team building, emotional and physical skills that your child/children use inside and outside the gym. We will start each class learning and reviewing the basic movements used in Crossfit with an interactive game that will allow a transition into teaching them proper body mechanics and ending out our hour with a fun and competitive game or a new skill.

Who is this for?

Any kid/teen ages 6-16  
 What?
8 week CrossFit Kids/Teen Camp 
 When?
January 7th – February 25th.  
              Every Saturday from 10:45-11:15am (6-11 yrs old) 
        11:15am-12:15pm (12-16 yrs old)
Where? Crossfit South Bend
3927 N. Home St.
Mishawaka, IN 46545
Cost?
Kids 6-11 8 week session = $48
Teens 12-16
8 week session = $96
***We offer a 10% discount to an additional sibling - contact amy for the discount code. Coach:  Amy VanDyck
Please contact with any further questions
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2016 12 12

Programming 12.12 – 12.18

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[cs_content][cs_section parallax="false" style="margin: 0px;padding: 45px 0px;"][cs_row inner_container="true" marginless_columns="false" style="margin: 0px auto;padding: 0px;"][cs_column fade="false" fade_animation="in" fade_animation_offset="45px" fade_duration="750" type="1/1" style="padding: 0px;"][x_accordion][x_accordion_item title="Whats going on at CFSB" open="false"]The 2017 Whole90 Nutrition Challenge - Angie's Story WHOLE 90 LAUNCHED! 2017 Whole 90 Nutrition Challenge Announced New Camp 1/7 – CrossFit South Bend Kids/Teens Winter Camp Registration Opens Soon! Click for details Students and Travelers! Membership Holds for the Holidays ***Like us here at CFSB? Show us some love by clicking here to review us on google, or here to review us on facebook. (it really does help a lot!)** Member Referral Program – Always – Want to send your friends a discount to CFSB? Now you can. Click here to learn more.[/x_accordion_item][x_accordion_item title="Monday 12.12" open="false"]A. CP 20 Minute Amrap 20-30 Doubles 10 Bent Over Rows 10 Front Rack Lunges with Bent Over Row Weight 10 Hollow Rocks *no score B. Strength 5x2 Back Squat @ 30X1 Notes: Part A, move smooth, it's okay to go heavy on the row and lunge - just use the same weight. The only warm up you'll need is hitting a couple sets to choose your weight, you can even climb a little during the workout, it doesn't have to start exact. Part B.  Know your numbers from last week and try to best them by 3-5%[/x_accordion_item][x_accordion_item title="Tuesday 12.13" open="false"]A. Strength 15 Minutes to establish a max ground to overhead score weight B. CP 12 Minute amrap 5 Shoulder to overhead @ 75-85% of your GTO weight 10 Toes to Bar 15 Burpee Box Jumps with Step Down score reps and weight Notes: A. Use any method you'd like, although clean and jerk is the one you'll hit the heaviest weight with. B. We have been playing with accumulating some volume in these movements, get after it on this one.[/x_accordion_item][x_accordion_item title="Wednesday 12.14" open="false"]A. Aerobic @ 70% Right out of the gate 10 minute amrap 10 Left Arm Kelso Shrugs 20 Yard Left Arm Farmers Walk 10 Right Arm Kelso Shrugs 20 Right Arm Kelso Shrugs 10 Ball Slams *No score, move smooth B. Strength Hit your sets @ the top of a 3 minute mark Deadlift 2.2.2.1.1 score weight C. Lactic Endurance @ 85% Amrap in 4 minutes 7 Ball Slams 7 Burpees 3 Down and Back Runs (10 yards each distance, 60yd total) score reps Notes: A. no warm up, get your weights and get right into it B. You can climb a bit in the twos but I want some heavy/pretty lifts at the end C. Move fast on this one, choose weights that allow for that.[/x_accordion_item][x_accordion_item title="Thursday 12.15" open="false"]A. Strength @ the top of a 3 minute mark for 15 minutes 1x Max effort ring rows 1x Max effort strict CHIN ups 2.2.2.2.2 Weighted PULL ups (build) B. Aerobic Amrap in 20 minutes 1 Turkish Get Up + Walk Across 10 Yards + TGU Down Left Arm 1 Turkish Get Up + Walk Across 10 Yards + TGU Down Right Arm 10 Teapots each side Notes: A. Switched the hand positioning for the pulling this time for both groups B. Go with a challenging weight   [/x_accordion_item][x_accordion_item title="Friday 12.16" open="false"]A. Strength 15 minutes to work to a Hang Power Clean x 2 - stay connected B. CP Amrap in 8 minutes Hang Power Clean x 2 @80-90% of today's 2 40 Double Unders Notes: A. Stay connected, go hard B. Exactly what it sounds like, scale the dbls accordingly[/x_accordion_item][x_accordion_item title="Saturday 12.17" open="false"]A. CP Teams of 3 EMOM - Row Max Calories in 30 minutes... Partner 1: 7 Thrusters Partner 2: 7 Box Jumps with Step Down Partner 3: Row for Calories Notes: One partner begins on each station Every minute on the minute, they rotate. The 7 Thrusters and 7 Box Jumps must be done before the minute is up for partners 1 and 2. Partner 3 will row for max calories - the calories are the only thing that count to score, everything else is a buy in. We will scale this accordingly so that you finish in a reasonable time with your 7s.[/x_accordion_item][x_accordion_item title="Sunday 12.18" open="false"]A. Aerobic 50 Yard Left Arm Overhead Walk 50 Yard Right Arm Overhead Walk 30s Pillar 2 Wall Walks 7 TNG Power Snatches@ manageable weight Notes: Same as last week, but with Snatches![/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

2016 12 11

The 2017 Whole90 Nutrition Challenge-Angie’s Story

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“Eat less, workout more.” We hear it all the time. It’s the simple key to weight loss and health. Or is it? Angie had been told multiple times by her doctor and others to eat less and workout more, and she ended up GAINING 12lbs over the course of a year weight with that approach. When she came to see us we suggested she eat MORE real whole food not less. Over the course of three months of eating more food, but quality real whole food, she lost 13lbs, 2.5 inches off her waist, and 2.25 inches off her hips. Even more importantly, her hair and nails started growing again, her cravings for bad food are gone, and her digestion is a lot better. There are so many people out there who are told “just eat less, and workout more”. But that’s not always the right answer, and the truth is a lot more nuanced than that. We actually find that most people achieve their health and weight loss goals faster by eating MORE real whole food, and exercising LESS but more intelligently with high intensity interval training and strength work. Want to experience your own transformation by eating real whole food? Our 2017 Whole90 starts January 15th 2017, and you can get a discount on it if you sign up before Christmas. You can get all the details about the challenge, and you can sign up for the challenge, here: http://crossfitsouthbend.com/2017-cfsb-90-day-nutrition-challenge/ Our 2017 Whole90 Nutrition Challenge is over 50% off our normal one-on-one nutrition coaching prices, and it won’t happen again until 2018. Come join us for what is sure to be our biggest and best Whole90 ever.

2016 12 07

Friday’s CFSB In House Weightlifting Competition Details

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Hey all, again if any of you from the gym want to compete in this in house weightlifting competition to set a total, you are more than welcome to! just email amy@crossfitsouthbend.com to let her know you'll be competing. Schedule Friday December 9th 5:30 Arrive and Warm Up 6:15 Briefing of rules 6:45 First Lifter goes The order of the lifters are dependent on the weights they will be lifting. The order will go lowest to highest, regardless of weight class or gender. Some of the rules will be casual, as this competition is a casual weightlifting comp. All other rules on lifting and what constitutes successful lifts click here A few notes *I am not waiting for anyone if they are late - get your ass here on time and be ready *We will have a go pro running to record everything *Don't argue with the judges - familiarize yourself with what is a successful lift in the link above Any questions? email amy@crossfitsouthbend.com

2016 12 06

Programming 12.5 – 12.11

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[cs_content][cs_section parallax="false" style="margin: 0px;padding: 45px 0px;"][cs_row inner_container="true" marginless_columns="false" style="margin: 0px auto;padding: 0px;"][cs_column fade="false" fade_animation="in" fade_animation_offset="45px" fade_duration="750" type="1/1" style="padding: 0px;"][x_accordion][x_accordion_item title="Whats going on at CFSB" open="false"]THIS TUESDAY!  Wades Army -12/6 CFSB Wades day at Chipotle!  THIS FRIDAY! Save the date -12/9 CFSB In House Weightlifting Competition THIS SATURDAY! Free Day/ Bring a Friend day @ Crossfit South Bend! 12/10 Click for details Massages at CFSB 12/10– Massages with Missy – Limited Spots available. Click here to learn more. OPEX Winter Classic 12/10– Free Competition @ CFSB! Spandex Day! 12/10 All BAFD! WHOLE 90 LAUNCHED!  2017 Whole 90 Nutrition Challenge Announced OTHER IMPORTANT BUSINESS! New Camp 1/7 – CrossFit South Bend Kids/Teens Winter Camp Registration Opens Soon! Click for details Fundamentals 11/29 December Fundamentals begins this week!  Students and Travelers! Membership Holds for the Holidays ***Like us here at CFSB? Show us some love by clicking here to review us on google, or here to review us on facebook. (it really does help a lot!)** Member Referral Program – Always – Want to send your friends a discount to CFSB? Now you can. Click here to learn more.[/x_accordion_item][x_accordion_item title="Monday 12.5" open="false"]A. Aerobic 20 minute amrap 20-30 Doubles 30s Goblet Squat Hold 30s Pillar 10 Box Step Ups no score, just flow through and keep the movement pretty B. Strength 5 x 1.1 Back Squat @ 30X1 - keep the bar on your back between squats for 15 seconds before hitting the second rep score is weight note: A. no warm up - just setup, and get right into this, a few arm and leg swings if you really need to - but this should be done at a pace where there shouldn't be much lead up - grab a rope, kb, box - 3.2.1. go. B. work up on these back squats, 95,115,145,185,205,225, etc. here is how this works you unrack it squat 1 @ 30X1 stand there for 15 seconds with your weight on your back - keeping your stomach and butt tight squat 1 @ 30X1 rack it[/x_accordion_item][x_accordion_item title="Tuesday 12.6 Wades Day All Day @ Chipotle!!!" open="false"]CFSB Wades day at Chipotle!  A. CP Battery 5 Rounds 40s to perform - 5 Shoulder to Overhead Heavy, pulled from the floor rest 1:00 40s Toes to Bar rest 1:00 40s Burpee Box Jumps with Step Down rest 1:00 40s Hard row for Cals @ 85% rest 1:00 note: How is it different this time? Less rest, and now you have to do burpee box jumps score is reps combined between ttb/burpee box jump/row - push press weight is scored separately. I'd prefer that people file in through the top on this one. Go for it on the 40s marks, get after it.[/x_accordion_item][x_accordion_item title="Wednesday 12.7" open="false"]A. Aerobic 10 minute amrap @ 70% 50 Yard Farmers Walk 15-30 Static Side Pillar Each Side 10 Ball Slams No score, move smooth B. CP Deadlift 5,4,3,2,1 score is weights, hit each set at the top of a 3:00 mark C. 4 minute max 10 yard shuttles score total shuttles notes: a. no warm up for this, get some weights and a ball and go to town b. take 10 minutes to warm up to your 5, then add weight for each set that you drop a rep. c. yeah, 4 straight minutes of cutting and running your ass off. every 10 yard shuttle is a rep. yuck.[/x_accordion_item][x_accordion_item title="Thursday 12.8" open="false"]A. Vertical Pull @ the top of a 3 minute mark for 15 minutes 1x Max effort ring rows 1x Max effort strict pull ups 2.2.2.2.2 Weighted Chin Ups (build) note: try to best your prior numbers, score is either total reps or heaviest weight B. Aerobic Armap in 20 minutes 4 Turkish Get Ups - go Heavy 20 Sit Ups 30 Double Unders note: a. take a few minutes to prep the shoulders and get after this b. try to go heavier in the TGU this time, sit ups are standard.[/x_accordion_item][x_accordion_item title="Friday 12.9 CFSB In House Weightlifting Competition Tonight" open="false"]Come join the Oly Class for an in house weightlifting competition @ CFSB - Snatch, Clean and Jerk. Warm Up begins at 5:30pm, first lifts begin at 6:45pm. The post will be launched on Monday the 5th with all comp details. Never hit a total before? come join us. A. 15 minutes to establish Hang Power Snatch x 3 note: score is weight, stay connected B. CP Battery 12 minute amrap 2 Rope Climbs 3 Hang Power Snatches @ 80-90% of today's 3rm 25 Air Squats note: stay connected to the bar during the HPS, even during the 12 minute amrap - wear socks for the rope climbs.[/x_accordion_item][x_accordion_item title="Saturday BAFD!!!! 12.10 Spandex Day, Massage Day, OPEX Free Opex Comp Day!" open="false"]Bring A Friend Day!!! all classes A. Aerobic/CP 30 minute amrap Teams of 2-3 75 Cal Row 75 Ball Slams 75 Burpee over Partner 75 Wall Balls note: you'll be scaled accordingly to keep your reps looking clean and moving smooth All details for the day look below! Free Day/ Bring a Friend day @ Crossfit South Bend! 12/10 Click for details Massages at CFSB 12/10– Massages with Missy – Limited Spots available. Click here to learn more. OPEX Winter Classic 12/10– Free Competition @ CFSB! Spandex Day! 12/10 All BAFD![/x_accordion_item][x_accordion_item title="Sunday 12.11" open="false"]A. 40 minute amrap 50 Yard Left Arm Overhead Walk 50 Yard Right Arm Overhead Walk 30s Pillar 2 Wall Walks 7 TNG Power Cleans @ manageable weight note: working on some TNG work today and shoulder endurance work[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

2016 12 04

The 2017 CFSB 90-Day Nutrition Challenge!

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What is the CFSB Whole90 Nutrition Challenge?
  • It’s CrossFit South Bend’s yearly gym nutrition program where we challenge you to eat real whole food for 90 days. We only do this ONCE a year and it’s over 50% off our normal one-on-one nutrition coaching prices.
Why should I do the CFSB Whole90 Nutrition Challenge?
Have you ever thought to yourself "I know what I should be eating, but I just can't bring myself to do it?" We can help. We can make it so that this year you finally achieve your health, fitness, and weight goals by eating healthy. How?
  • Guidance: We'll teach you exactly what you need to eat to be healthy
  • Support: No one has infinite willpower. We'll keep you on track even when there's temptation.
  • Accountability: We'll hold you accountable to your goals with weekly food journals.
How much weight can I expect to lose if my goal is weight loss? 
  • We think a healthy, sustainable amount of weight to lose is 8-12lbs a month, so you could lose up to 24-36lbs over the entire course of the Whole90 (assuming that you have that much weight to lose). Remember, the goal is not to lose as much weight as possible. It’s 1) to be healthy and 2) keep the weight off long-term.
What if I don't have any weight to lose and I want to build size and strength instead? 
  • We have a specific program called the Swole90 that teaches you how to gain healthy size and muscle with a foundation of real whole food instead of a bunch of junk food that will make you fat, sick, and tired.
Why 90 days? 
  • We want you to make healthy eating a life-long habit, and science has pretty conclusively shown that it takes 67 days (at a minimum) to establish a new habit. This is not meant to be a fad diet, detox, cleanse, etc.
Can I just sign up for one-month of the challenge?
  • No, mainly for the reasons stated directly above. We want to you to make healthy eating a habit and it requires more than 30 days to do that.
When will the challenge take place?
  • Sunday January 15th 2017 to Saturday April 15th 2017
Can friends and family who are not CrossFit South Bend members participate in the 90-day nutrition challenge?
  • Yes! You can send this webpage directly to your friends and family. This page includes a link, located just below, for people who are not CrossFit South Bend members to sign up.
Can I purchase the Whole90 Nutrition challenge for a friend or family member as a gift for the holidays?
How much does it cost?
Timeframe
CFSB Member
Non-CFSB Member
Before Christmas
(12.25.16)
$90 per month for 3 months
$140 per month for 3 months
Before Start of 2017 Whole90
(1.15.17)
$100 per month for 3 months
$150 per month for 3 months
How does the sign up process work?
  • By clicking one of the links directly below you'll be prompted to put down a one-month non-refundable deposit. This will secure your spot and lock in that price for the entire Whole90.
  • That initial deposit will eventually be used to pay for month one of the challenge from 1.15.17-2.14.17. Your second payment will be charged on 2.15.17 for month 2 and 3.15.17 for Month 3.
How do I sign up?
What does the Whole90 nutrition challenge include if I sign up?
  • Personal Nutrition Coaching
    • You will be given a nutrition coach who will be guiding and supporting you through your entire 90 day nutrition challenge
    • Weekly Food Journal Review by your nutrition coach
    • Unlimited email questions to your nutrition coach
  • Weights, Measurements, and Pictures
    • Every month you will get weights, measurements and pictures taken to objectively measure your progress throughout the challenge.
  • Weekly How-to guides
    • Each week we will send you how-to guides via email on a number of different topics. Topics include: saving money, eating out at restaurants, and dealing with family and friends while eating healthy.
  • Weekly Nutrition Talks
    • There will be 10 nutrition talks at the gym by CFSB Head Nutrition Coach Robby Gustin to help you maximize your success during the 90 day challenge
    • In person Q&A sessions at talks to get your questions answered in person
  • Whole9 Resource Guide
    • The Whole9 Resource Guide explains all the rules for eating healthy, provides delicious recipes, and offers you ready-made grocery lists and tips for your Whole90.
  • Grocery Store Tour
    • Robby Gustin will be leading a private Grocery Store tour in January that is open to all Whole90 participants.
  • Exclusive Facebook Group
    • An exclusive Facebook group only for participants in the challenge to share recipe ideas, travel tips, foods to try, and words of support and encouragement
  • An Awesome Community
    • You'll have a supportive community of people cheering you on towards your goals, which makes a huge difference towards successfully accomplishing your goals.
Questions? Need Help?
If you have any questions or if there’s any other way I can help please feel free to email me at robby@crossfitsouthbend.com.
We hope you decide to join us for what should be our biggest and best Whole90 Nutrition Challenge yet!
Best,
Robby
 

2016 11 30

Programming 11.28 – 12.4

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[cs_content][cs_section parallax="false" style="margin: 0px;padding: 45px 0px;"][cs_row inner_container="true" marginless_columns="false" style="margin: 0px auto;padding: 0px;"][cs_column fade="false" fade_animation="in" fade_animation_offset="45px" fade_duration="750" type="1/1" style="padding: 0px;"][x_accordion][x_accordion_item title="Whats going on at CFSB" open="false"]Free Day/ Bring a Friend day @ Crossfit South Bend! 12/10 Click for details Massages at CFSB 12/10– Massages with Missy – Limited Spots available. Click here to learn more. Member Referral Program - Always – Want to send your friends a discount to CFSB? Now you can. Click here to learn more. New Camp 1/7 – CrossFit South Bend Kids/Teens Winter Camp Registration Opens Soon! Click for details OPEX Winter Classic 12/10– Free Competition @ CFSB! Save the date -12/9 CFSB In House Weightlifting Competition Wades Army -12/6 CFSB Wades day at Chipotle!  Amy's Treat Corner - 1 Year anniversary! Fundamentals 11/29 December Fundamentals begins this week!  Students and Travelers! Membership Holds for the Holidays ***Like us here at CFSB? Show us some love by clicking here to review us on google, or here to review us on facebook. (it really does help a lot!)**[/x_accordion_item][x_accordion_item title="Monday 11.28.16" open="false"]A. Aerobic Work 20 minute amrap 20-30 Double Unders 30s Pillar 10 Yard Lateral Banded Walks Right 10 Yard Lateral Banded Walks Left 5 Ball Slams 10 Step Ups No score, move steady B. 5 Rounds - not for time 3 Back Squats Heavy 8-12 Hard Ring Rows score back squat weights notes: a. move smooth, practice doubles - this is the kind of format you want to practice skill work in. 80-90% effort, get some moderate breathing without dying here. b. start heavy and stay heavy on the back squats, for the ring rows - I want you hitting 12 with not much left in the tank on the first one. [/x_accordion_item][x_accordion_item title="Tuesday 11.29.16" open="false"]CFSB Referral Program! Click here to send your friends 15% off their first month! A. CP Battery 5 Rounds 40s to perform - 5 Shoulder to Overhead Heavy, pulled from the floor rest 1:20 40s Toes to Bar rest 1:20 40s Box Jumps with Step Down rest 1:20 40s Hard row for Cals @ 85% rest 1:20 note: a.score is reps combined between ttb/box jump/row - push press weight is scored separately. I'd prefer that people file in through the top on this one. Go for it on the 40s marks, get after it.[/x_accordion_item][x_accordion_item title="Wednesday 11.30.16" open="false"]CFSB Referral Program! Click here to send your friends 15% off their first month! A. Aerobic 15 minute amrap 50 Yard Farmers Walk 15-30 Static Side Pillar Each Side 5 Inchworms 10 Yard Forward hip circle walk 10 Yard Reverse hip circle walk No score, move smooth B. 3 Rounds @ the top of a 3 minute mark 2 Deadlifts as heavy as possible, beat your prior number score is weight C. Lactic Endurance 30s Max KB Swings 30s Max Burpees 30s Max KB Swings 30s Max Burpees 30s Max KB Swings 1:30 Max Row for Cals Score is total reps notes: a. go right into it - coaches, just set up a 10 yard distance so people can cruise back and forth the whole time b. take an adequate warm up and keep them all heavy c. go for it, high spin, fast turnover[/x_accordion_item][x_accordion_item title="Thursday 12.1.16" open="false"]CFSB Referral Program! Click here to send your friends 15% off their first month! A. @ the top of a 3 minute mark for 15 minutes 1x Max effort ring rows 1x Max effort strict pull ups Heavy 2 - Weighted Chin Ups (build) B. Aerobic Amrap in 20 minutes 6 Turkish Get Ups 60s Dead Bug 20-30 Double Unders No score, move smooth @ 80-90% Note: a. this should leave everyone with 5 sets each. b. don't be afraid to challenge that turkish get up weight, move smooth - 80-90% effort[/x_accordion_item][x_accordion_item title="Friday 12.2.16" open="false"]CFSB Referral Program! Click here to send your friends 15% off their first month! A. 15 minutes to establish Hang Power Clean x 3 B. CP 8 minute amrap Hang Power Clean x 3 @ 80-90% of today's max 15 Unbroken Wall Balls note: a. Get after it on the HPC x 3. b.The word "unbroken" should tell you something about the weight I want you to use.[/x_accordion_item][x_accordion_item title="Saturday 12.3.16" open="false"]CFSB Referral Program! Click here to send your friends 15% off their first month! A. CP Teams of 2 8 Rounds 1 minute max burpee box jump overs 24/20 1 minute thrusters @ 95/65 score is total repetitions note: oh yeah, enjoy. break the work up between you and your partner during the minute however you'd like.[/x_accordion_item][x_accordion_item title="Sunday 12.4.16" open="false"]CFSB Referral Program! Click here to send your friends 15% off their first month! A. 6 Rounds 60s Row 60s Double Unders or Dbl Attempts 60s Turkish Get Up 60s Bear Crawl with KB Push (take your KB with you) 60s Transition to get your KB back in place and get your ass back on a rower[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

2016 11 27

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