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Tuesday 12.16.14

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Check out some of the new CFSB professionals right here!

A.

20 minutes to complete 8×2 Power Snatch + Hang Power Snatch

Notes: you may full snatch if your bottom position is preeeetttyyy, the 20 minute time cap is strict. Try to keep these sets all AHAP

B.

12 minute amrap
5 x 50 Yard Sprints
20 Toes to Bar
20 Burpees
20 Kettlebell Swings 70/55

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Monday 12.15.14

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[vc_row][vc_column width=”1/1″][code][/code][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][text_output]Nice Job AJ!! (don’t kill me for putting a picture up of you and your mom, lol)

Parallel bars 10.3 – 1st
High bar 9.1- 1st
Rings 9.4 – 1st
Pommel 8.6 – 1st
Vault 9.1 – 2nd
Floor 7.9 – 2nd
Individual all around – 1st
Team all around – 1st

A.

“Lynne”

5 rounds

Max unbroken bodyweight bench press

Max unbroken pull ups

Notes: Rest as needed between rounds, but be reasonable. You may kip or strict for pull ups.[/text_output][/vc_column][/vc_row]

Sunday 12.14.14

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Final day for the early bird Whole90, price goes up tonight at midnight!

click here for more details

25 minute amrap

Teams of 3-4 will alternate rowing 15 calories at a time accumulating a separate rowing score for the workout

The other team mates will work at this chipper, one person at a time, accumulating as many ROUNDS as possible.

 50 Deadlifts 135/95
50 Double Kettlebell Swings 55/35
50 Push Ups
50 Hang Power Cleans 115/85
50 Ball Slams 40/30
50 KB Squats 55/35
50 Shoulder to Overhead 95/65
50 Box Jumps 24/20
Calories are added to final rep count.

Friday 12.12.14

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See some of these Decembers Fundamentals members? If you see them in the gym, introduce yourself 🙂

also, want to know whats going on at CrossFit South Bend? click here to check our some of our events

and if you aren’t subscribed to the newsletter, click here to do that!

A.

Teams of 3

Prowler Push 25yd down and back, 3 each 180/120

Kettle bell complex (left/right = 1): single arm Russian swing + power clean + front squat + push press + front squat + push press, 4 each

Farmers walk out and back – ahap, 5 each

Anna B’s Whole90 Testimonial

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[vc_row][vc_column width=”1/2″][image type=”none” float=”none” info=”none” info_place=”top” info_trigger=”hover” src=”10508″][/vc_column][vc_column width=”1/2″][text_output]Anna B’s Testimonial!

I can’t believe what a difference this has made for me !! I really wasn’t sure if I would make it. I had my doubts. But i must say i have been converted !! I really do feel better, I don’t seem to miss bread at all, I REALLY do feel better ! And as a bonus I have lost weight. I have learned life long lessons on how to eat right and take care of myself. I wish I would have done it sooner. I have intergrated a few thing back in to my diet….milk here & there though not as much as i thought. The whole 30 has really just taught me how to put my meals together & how eating right can improve yourself. I’m so glad I did it. I know know that I will continue this eating pattern for always now, & soon hope to help my family to eat well too.Take care. I look forward to seeing u at the gym. U have really helped me in this process in being a great sounding board, and encouraging me when I wasn’t sure. Thanks for all your help[/text_output][/vc_column][/vc_row]

2015 Crossfit Open

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The 2015 CrossFit Open is right around the corner, and in an attempt to target directly to people who are intending on competing, I’ve creating a mailing list. Of which, I’ve had a lot of members and non members sign up to receive information.

Click here to join the list to receive emails pertaining to the 2015 Crossfit Open

With this mailing list I will be sending out periodic emails pertaining to programming, preparing, competing, and other related topics on the CrossFit Open, anything you may have questions about, you can ask once you have joined the facebook group, that way we avoid answering the same question multiple times through email.
I’ve created a Facebook group that you can ask questions and create discussions around competitive CrossFit related topics.
Now, currently the specific dates have not been announced, but you can expect the 2015 CrossFit Open to begin around the end of February.
Now, if you are a little unsure of what the CrossFit Open really is?
Familiar with the CrossFit Open, but not in the loop about the changes happening in 2015?
This year you can expect
*A larger competitive field, with the regions being combined
*Scaled Open Workouts, and for that matter, Rx’d Open workouts
*Teenage division
*State and Country Champions
Now one of these things that may affect you more than anything, is that now that they have separated the Rx’d and scaled division, you may see a more diverse pool of movements, handstand push ups, kettle bell swings, heavier lifts, and more complex/longer workouts. As it gets closer and more clues are put out there (like the 2015 judges course) You’ll have a clearer idea of what you may have to deal with, and what division would be best for you to sign up for.
Lets get some discussion going
-B