A.
Teams of 3
“Sprint – Farmers Walk – Ball Squat Relay”
3, 3 minute Rounds each partner ( 27 minutes total)
At the top of the 3 minute mark perform
Sprint 140 Yards (35 down and back x 2)
Farmers Walk 70 Yards (35 Yards down and back)
Max Ball Squats in time remaining 40/30
Score is teams total squats
Notes:
Farmers Walk Weight – Light enough to carry full distance, but heavy enough to make it hurt
2014 09 02
2014 09 02
Don’t worry, not every workout this week will be a partner workout 🙂 We just wanted to kick the week off with some. If you get partnered with someone you don’t know, be nice and show them the ropes.
A.
Teams of two
“Ball Slam – Push Up Amrap”
5 Rounds Each
7 Push Ups
10 Ball Slams
10 minute cap
Score is time or total repetitions
B.
Teams of two
“Plate Push – Burpee Relay”
4 Rounds Each
Plate Push 30 Yards (15 out, 15 back)
7 Burpees
10 minute cap
Score is total time or total burpees
2014 09 01
Student Welcome Week Starts Tomorrow!
Hey everyone!
School is now officially under way for all of our students, we have a lot of returning students as well as new students who are wanting to try out CrossFit. So every year, we offer one week to students, all CrossFit classes on our schedule, free.
Click here to check out our full schedule
That means you are going to be seeing a lot of new faces around here, introduce yourself, make everyone feel welcome.
The programming movement pool will be suited for new people the entire week, although the workouts will be aggressive enough for our current CrossFitters.
If you happen to be an Open Gym CrossFitter – just know that during the 5:30pm classes, things may get a bit busy! so we may move people around here and there. Familiarize yourself with our open gym schedule that has been up for a while by clicking here
Also, we have a Student Welcome Week Giveaway! Click here to check out the details on that
Other than that. Lets have a fun Week!
2014 09 01
THERE IS AN ABBREVIATED SCHEDULE TODAY! LOOK BELOW
8:00am-9:00am ClassWod
9:00am – 11:00am Open Gym
Class Wod Today
Teams of Two
Alternating, One minute of work at a time back and forth, for 30 minutes. Finish as many reps as possible.
50 Deadlift (135/95 lbs)
50 Double KB Swings (2*53 lbs/2*35 lbs)
50 Push-ups
50 Clean and Jerk (135/95 lbs)
50 Pull-ups
50 KB Taters (53 lbs/35 lbs)
50 Box Jumps (24″/20″)
50 Wall Climbs
50 Knees to Elbows
50 Double Unders
2014 08 31
2014 08 31
2014 08 30
Saturday Teamday Funday 8.30.14
A.
Teams of 4 (Two Female, Two Male)
10 minutes to establish Front Squat 3rm as a team
B.
Teams of 4Â (Two Female, Two Male)
30 Cal Row
30 Bar Facing Burpees
30 Hang Power Cleans 135/95
2014 08 29
Fleet Feet Sports Labor Day Sale!
Hey everyone!
One of our very own members is one of the owners over at Fleet Feet Mishawaka!
and guess what
They are having a Labor Day Sale this weekend from Friday to Monday
Older model shoes 20-30% off
All Apparel is 20-50% off
Sports Bras are 10% off
Click here to check out their store hours
then click here to take a look at their location so you know how to get there
Oh
This is important
Then show them some love
when you bought something, and you love it. Click here to give them a review on facebook
or
Click here to review them on google if thats your thing
Do it
do it now
hear that?
thats the sound of the sale flying by
2014 08 29
CJ! We are going to miss you!!!
A.
Power Clean 1RM
B.
5 Rounds for time
1 Power Clean @ 75% – 80% 1RM
1 Pull UpÂ
1 Power Clean @ 75% – 80% 1RM
3 Pull UpÂ
1 Power Clean @ 75% – 80% 1RM
5 Pull Up
2014 08 28
