CrossFit South Bend

Don’t forget, this Saturday is Bring a friend day at Crossfit South Bend!

A.

7 Sets

Barbell Primal Complex

Squat +Lunge + Lunge + Step Up + Step Up + Reverse Lunge + Reverse Lunge + Squat

Click here for a video

B.

2 Rounds

90 seconds to perform

200m run

max kettlebell swings with the time remaining 55/35 *American

90 seconds to perform

200m run

max burpees in time remaining

rest 3 minutes

The Swag is in, if you ordered it – come get it. We have extras, so if  you DIDN’T order it, there is a limited supply. So click here to get your order on.  (you can purchase it either in person or online and then come pick it up – in store)

Olympic Weightlifting Class Begins today! Excited to see this class get under way!

A.

Push Press 3rm

B.

“Newport Crippler”

30 Back Squats @ Bodyweight

Run 1 Mile

Notes:

Figure out your bodyweight prior to coming into the gym – If you are sensitive about your bodyweight, know that we don’t give a shit what it is, we love you how you are ;)But if you are going to scale, use a percentage based off of current bodyweight, something you feel is hard for 5, you could do 10 if you needed to, but impossible for 15.

Thanks for an amazing 5 years guys, here is a picture of Carl and I romantically feeding each other Cake. Click here for the video of it going down, lol

6 Rounds

5 Clean and Jerks 165/105

20 Pull Ups (odd rounds) 20 Toes to Bar (even rounds)

30 Double Unders

Rest 2:00 between rounds

Happy Mothers day to all of those amazing Mothers out there 🙂

“Men are what their mothers made them – Ralph Waldo Emerson”