Crossfit Open Wod 11.5
Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (145/100)
10 Toes to bar
15 Wall balls 20-10, 14-9
2015 01 10
A.
Crossfit Open wod 11.4
10 Minute AMRAP
60 Bar Facing, Bar over Burpees
30 Overhead Squat 120/90
10 Muscle Ups
2015 01 09
Check out our old blog for some nostalgia by clicking here . The current website is actually blog 3.0, with 700 posts being on 1.0, 2700 posts on 2.0, and 464 posts on our now current 3.0 site.
A.
10-20 Min Double Under Skill Practice
B.
5 Rounds
2 Minutes to do
50yd Prowler Push 180/120
Max Pull Ups with Time Remaining
Rest 2-4 minutes
2015 01 08
A.
20 Minutes of Power Snatch work
B.
3 Rounds
20yd DB Walkin Lunge AHAP -no wedding step
Rest 3 minute, during the rest do 1 Reaction Shuttle.
C.
50 Ball Slams AFAP
2015 01 07
Purchases for Martins Cooking Class
Hey all!
If you’ve tried to purchase a ticket for the Martin’s cooking class with your CC and it didn’t work. I’ve fixed the error. Thanks for the heads up 🙂 You can head back to the store by clicking here to purchase your ticket! thanks!
2015 01 07
Throwback picture!!!!
A.
2×10 of each movement
Squat, can be done from racks
Deficit Push Ups, ideally using paralletes
Ring Rows
Single Arm Kettbell RDL
Thruster, pulled from ground
Toes To Bar
Straight Bar Curls, no this isn’t a joke. have some extra weights around to put on the bar during your rest sets of Toes To Bar
Banded Tricep Extensions, neither is this. Get it swolezilla.
Note: You will set up a clock with intervals of 20 seconds on, 60 seconds off. You have 20 seconds to perform your 10 reps then rest 60 seconds. You will do 2 sets at each movement before moving on to the next movement. For example 20sec Squat, Rest 60sec, 20sec Squat, Rest 60sec, then move on to Deficit Push Ups. ITS IMPORTANT THAT YOU START VERY CONSERVATIVE ON THESE WEIGHTS. We will be running this workout each week, and will be asking them to increase the weights, or sets. It is very important that they record these numbers as well. So you shouldn’t have any problems getting your 10 reps in the allotted 20 seconds. For the BW movements if you can’t get 10 reps in the 20 seconds you will just do their best. Total run time will be around 22 minutes.
2015 01 06
Paleo Cooking Class Registration is up!
Click here to get your spot reserved!
Get your ticket now to our CFSB Paleo Cooking Class @ Martin’s Supermarket with Chef Darcy Bloss – Former Head Chef @ Uptown Kitchen.
There are 25 spots available and these go fast!
When -Saturday February 7th @ 5:00pm – 7:00pm
Where- Martin’s Heritage Square in Granger
What -Paleo Cooking class with Chef Darcy Bloss
Cost -$25 per ticket
The Menu
-Sausage stuffed eggplant
-Broccoli spinach frittata
-Ginger beef, mushroom, kale stir fry over cauliflower rice
-roasted bacon, sweet potato and Brussels sprouts
– broccoli cauliflower soup
– savory chicken casserole
-Broccoli spinach frittata
-Ginger beef, mushroom, kale stir fry over cauliflower rice
-roasted bacon, sweet potato and Brussels sprouts
– broccoli cauliflower soup
– savory chicken casserole
25 in stock
2015 01 06
Don’t forget! we have a lot of stuff coming up, you can check out any of these details by clicking on the news and events tab here
January Fundamentals Tues 6th
Whole Foods Grocery Tour Thu 8th
Whole90 Jan 12th
CFSB Christmas Party Jan 17th
Oly Elite Weightlifting/Gymnastics Clinic
Barbells for Boobs February 1st
Updated Childcare schedule
Inov8 Rep coming out!
A.
Deadlift 5rm
B.
21-15-9
Kettle bell Clean 70/53
Pull Ups
2015 01 05
Updated Childcare Schedule/Prices/Rules
Hey all you parents that use childcare!
We will be switching up our childcare hours, I put it out there before that the childcare hours and details will be based off of the frequency of use as well as how many parents we have using it, and we just haven’t been having anyone use it, but have staffed it regularly for the last few months. Here are the changes that are taking place
1.Schedule
Old Childcare Schedule
Monday – Friday 4:15 – 5:15, Saturday 9:00am – 12:00pm
New Childcare Schedule
Monday 4:15-5:15
Wednesday 4:15-5:15
Alternating Saturdays 9:00am-10:00am
2. Pricing
There will no longer be monthly plans, there is a sheet that each parent will sign when they drop their child off that is a tab sheet, it will be ran each week with the card the member has on file.
1 child = $5
2 children= $8
3 children=$10
3. Use of the room
You may use the childcare room at any time through the week if there is adult supervision in the room
-CFSB Staff
2015 01 05
Inov8 Shoe Rep Coming Out to CFSB!
Brett and Kristin Albers, owners of Fleet Feet Sports Mishawaka will be out here on the day of our Oly Elite Clinic and Barbells for Boobs Event with some awesome Inov8 Shoes for people to try on.
January 31st, and February 1st!
I believe they will have some of the “lifters” for people to try on, as well as some shoes that are geared a little more toward CrossFit. They make a damn good shoe.
Again, check out the Inov8 store here
want to know more about Fleet Feet Sports in mishawaka? Click here to check them out!
Even if you aren’t participating in either of the events, come out and take a look at some sweet shoes
2015 01 05