CrossFit South Bend

With our student welcome week coming up next Tuesday September 2nd – Sunday September 7th we thought it would be fun to have a contest with the students.

Details

The top 3 people who bring in the most friends over the course of welcome week will receive a prize. 

Prizes 

1st Place a $50 Rogue Gift Card

2nd Place Free Crossfit South Bend Shirt (New designs available soon!)

3rd Place a $15 Git Card to Chipotle/Startbucks, or the place of your choosing.

Rules

1. When they fill out the waiver where is says, “Where did you hear about us?” your friend MUST put your name.  This is non-negotiable. If your friend forgets to put your name down, you do not get credit for that friend.

2. This contest starts Tuesday September 2nd and will end Sunday September 7th

3. Follow rules 1 and 2

A.

Push Press 2RM

B.

5 Rounds (Not For Time)

1 Min Max Back Squats @ 70% of Mondays 1RM

40yd Reverse Med Ball Toss 40/30

*** score is total reps, and total throws (less throws = better)

Check out Lexi and Zach at www.wanderwod.wordpress.com 

A.

3-5 Rounds

30 Second Jimmy Buffets

10 Scap Pull Ups

10 Seated Revere Shrugs

B.

5 Rounds

30 Second Iso Chin Up hold

30 Seconds of Push Ups

10 Kelso Shrugs RT/LT

C.

4 Min to complete

400m Run

Max Single Arm Kettlebell Swing with the time remaining

4 Min to complete

400m Run

Max Lateral Burpees over a Parallete in the time remaining

I just wanted to put a big thank you out to Amy and the rest of the gang that helped do all of the work while we were gone in Tennessee. A bunch of the little things that were on my todo list, and a whole lot more! new bathroom flooring, chalkboard paint in the bathroom (yes, you can draw anywhere in there now) and a bunch of other fix it things.

Thank you everyone (you know who you are) for your hard work and kindness 🙂

We love you guys!

Guess who is coming back?! Carm! Back from Alaska!

A.

Double Under Practice

B.

5 Rounds

Every 2:30 perform 2 Power Snatches with 2 second pause in the catch

Build per each round

Note: This is emphasis on getting under the bar and making sure things stay fast and technical. Keep it that way.

C.

Teams of 2

10 Rounds

7 Deadlifts 275/185

5 Box Jumps 30/24″

Note: Partner 1 does a round, partner 2 does a round, until you have completed 10 rounds total (5 rounds each)

If you haven’t heard it already from us. Let me be the first to say, welcome back students 🙂

We missed you!

We hope you had a good summer

Cheers to another good year of school and training.