2014 07 19
Hey Bring a Friend Day People, want 2 Free Weeks at CFSB? Click here and get it!
A.
Teams of 4
30 Seconds Max Calorie Row
Rest 15 Seconds
30 Seconds Max Push Ups
Rest 15 Seconds
30 Seconds Max Ball Slams 40/30
Rest 15 Seconds
30 Seconds Max Russian KB Swings 55/35
Rest 15 Seconds
Score is total repetitions with your whole team.
2014 07 19
Derrick Johnson Seminar @ Switch Crossfit
Hey guys! We got a little email in our inboxes, and we wanted to help a fellow CF Gym and get word our for their seminar, take it away Matt!
-B
My name is Matt Krakowski and I am the owner of Switch CrossFit in Clinton Township. I wanted to let you know about an Olympic Weightlifting Seminar we are hosting with Derrick Johnson on September 13th. If you aren’t familiar with Derrick Johnson he is an American Record Holder and National Champion as a weightlifter himself. As a coach he has coached National Champions, International Weightlifters and Olympians. You can find his bio Here.
This seminar will be from Noon to 5pm on September 13th and will be a tremendous opportunity to develop as an athlete or coach. In addition to in depth technique coaching Derrick will also cover injury prevention, mobility and stability.
The cost for the 5hr seminar is $200 and you can register at www.SwitchCrossFit.com/dj or by clicking the link on the attached flyer.
Thank you for your time and if you have any questions please let me know.
Matt Krakowski
Owner, Switch CrossFit
Derrick Johnson Seminar Details
2014 07 18
Saturday 7.19.14 is bring a friend day! I want you to make 20 new friends by tomorrow, and bring them all in. Get to work!
Oh! Why not?! Vote for us here as the best box in the UNIVERSE! Its worth a try, right?
2014 07 18
O.G. Robb wolf CrossFit nutrition seminar before he got blackballed.
A. Every 3 minutes for 6 rounds
Snatch push press + snatch balance + overhead squat
B.
Teams of 2
15 minute amrap
6 alternating power cleans 185/125
6 kneeling med ball toss 40/30
2014 07 17
2 Weeks Free at CrossFit South Bend
[vc_row][vc_column width=”1/2″][gap size=”5em”][text_output][blockquote cite=”CFSB” type=”center”][highlight type=”light”]Interested in trying CrossFit for free?[/highlight]We now offer the first two weeks of our Fundamentals Course for free! All you have to do to get two free weeks? Fill out the form on this page and we will put you on the roster! Thats it! Once you fill out the form we will send you some additional details, then keep you in the loop until our Fundamentals starts! 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2014 07 17
Hey guys
Lets have some Fun
People are leaving shit out
Like…a lot of shit
bands, bars, balls, boxes, jump ropes, etc
If you leave something out this month.
Your name goes up on the chalkboard
next time you come in
Funishment
For the whole class
What kind of Funishment?
That will be determined by the coach for that class you come in to
#putyourshitaway #please
2014 07 17
2014 07 16
A.
Squat 4rm
Compare to your 8rm here —- or your 6rm here
Based off of your percentages to aim for on your 4rm today
If you have a 8rm, shoot for 107% or more of your 8rm for your 4rm
If you have a 6rm, this number will be a little more accurate, shoot for 105% or more of your 6rm
Click the links above to see if you have a previously set number for any of these.
B.
“Helen”
3 Rounds
Run 400m
21 Kettlebell Swings *American 55/35
12 Pull Ups
2014 07 16
2014 07 15