CrossFit South Bend

Our abbreviated schedule for the 4th of July will include one class, and open gym time.

9:00am – 10:00am WOD Leggings are encouraged for this wod, and the wod…is a surprise – it is a super fun benchmark wod…but it is a surprise…okay I’ll give you a hint…it was done within the date rage of March 2013 – May 2013. thats the range you have to look through. If you want to sift through wods in our old blog.

10:00am – 12:00pm OPEN GYM

That is all…

and don’t forget, its leggings day. So wear your best leggings and get after it

Happy 4th of July everyone! While we are commemorating the adoption of the Declaration of Independence today, lets take a look at some pictures of some real events that occured in real life and are in no way not real. really.

Hey everyone!

Our abbreviated schedule for the 4th of July will include one class, and open gym time.

9:00am – 10:00am WOD Leggings are encouraged for this wod, and the wod…is a surprise – it is a super fun benchmark wod…but it is a surprise…okay I’ll give you a hint…it was done within the date rage of March 2013 – May 2013. thats the range you have to look through. If you want to sift through wods in our old blog.

10:00am – 12:00pm OPEN GYM

That is all…

and don’t forget, its leggings day. So wear your best leggings and get after it

Twinsies!

A.

3 Rounds

30-45 Second Deadbugs

30-45 Second Pillars

45-60 Second Spiderman

See-Saw Walks + Athletic Burpee (1 On each side + Athletic Burpee at end)

B.

For Time

1k Row

15 Wall Balls 20/14

25 Russian Swings 70/55

35 Goblet Squats 70/55

25 Russian Swings 70/55

15 Wall Balls 20/14

*12 Minute cap

and now, for John Oliver on Dr. Oz

<iframe width=”560″ height=”315″ src=”//www.youtube.com/embed/WA0wKeokWUU” frameborder=”0″ allowfullscreen></iframe>

Don’t forget everyone who is getting in on the action in July,

Our On Ramp starts tomorrow, hope to see you then!

Questions about tomorrow? Click here to ask!

No questions? just show up to the On Ramp class and we will take it from there!

Some awesome photos of our seminar, here is one of Luke teaching us how to athlete surf…but no really, keep tuned to the blog and our Facebook page for the real cool pictures.

A.

2″ Deficit Deadlift 3RM

Note: If you cannot get into a good spinal position in this elevated position you will do a normal deadlift 3rm.

B.