A.
15-20 minutes of Handstand Push Up Skill Work – positioning
Tripod position
Kipping from tripod practice
B.
Max Handstand Push Up Lo Rep 3 x 4 – 7+
C.
For Time
Row 250/200
Run 200m
25 Doubles
30 No Push Up Burpees
25 Doubles
Run 200m
2015 05 19
Above picture of Rayray in his natural habitat
Also, don’t forget out 6 year anniversary party this weekend! Click here for details!
A.
Deadlift 4rm
Note: Shoot for your 3rm from 4.28.15
B.
10 minute amrap
8 Box Jumps 24/20
8 Ring Rows
10 Plate Ground to Overhead 45/35
8 Ring Push Ups
2015 05 18
Its Jorts day. You’d better have a sweet pair of Jean Shorts painted on dat booty.
A.
15 minutes to find Squat Heavy Single
Note: No Fails today, just a heavy single. Feeling good because the power the jean shorts are giving you? go for it. But we don’t want you grinding this out today.
15 minutes to find Push Press 5rm
B.
For Time
30 Back Squats at 55-65% of today’s heavy single
1000m Row
Note: You pick the weight, score is time and weight used.
2015 05 17
Jorts Day Tomorrow, don’t forget
[vc_row][vc_column width=”1/1″][text_output]Guess what
its shorts season
and on Monday May 18th
its time to expose yourself and get them quads out
its okay
show them a little sun
get them out there
don’t be shy
do it
Its okay, they had an article about it here
oh…
who is that?
is that your shiny white quads?
come on out here little fellas
there we go
much better
you look good
who knows what the workout is, it might be this
or it might even be this
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2015 05 17
NEW LEADERBOARD WORKOUT ALERT! Sunday 5.17.15
Watch the video above the for new leaderboard workout – the Literal Bench Press Test
or this workout below
probably this one.
“Lactate Test”
3 Rounds
250m row
15 American Kettlebell Swings 70/55
25 Burpees
15 American Kettlebell Swings 70/55
250m Row
Rest 10 minutes between rounds
Note: Score is total round times added together.
2015 05 16
2015 05 16
FYI! Robby Gustin is graduating this weekend along with a lot of our other ND students! Congrats all!
“Kelly”
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
25 min Time Cap
2015 05 15
Hey everyone, Swag is here – if you preordered, come pick it up. If you didn’t – there is limited supply! If you aren’t sure, we have the pre-order list!
We take cash-check-or credit through our point of sale, but we can’t “put them on your account” so bring something to purchase it with if you’d like to get one here!
2015 05 15
Ideas Animated – Mans search for meaning by Viktor Frankl
A.
Overhead Squat 3.3.3.3.3
Note: Work to a heavy set of 3, you have 5 sets to get there
B.
9 min AMRAP
2 Strict Pull Ups + 3 Kipping
10 Plate Ground to Overhead 45/35
5 Back Squats 135/95
Note: If you cannot perform the pull up complex, perform strict the entire time – before you ask, the bar for squats is pulled from the floor
2015 05 14
June Fundamentals Sign Up is here!
[vc_row][vc_column width=”1/1″][text_output]Interested in our Fundamentals Course?
Our Fundamentals Course is always right around the corner! Interested in signing up for TWO FREE WEEKS! Click here to do it.
Want some Details? Scroll down to check out the schedule or any other details you may want to know about.
[/text_output][accordion][accordion_item title=”What is the monthly Fundamentals schedule?”]2015 Fundamentals Start Dates:
Our Fundamentals program begins on a Tuesday each month, and runs 12 classes in succession. The start date for each month is listed below.
May Fundamentals: Tuesday, April 28th
Tuesday 8:30am OR 7:00pm
Thursday 8:30am OR 7:00pm
Saturday 9:00am
THAT SCHEDULE DOESN’T WORK FOR ME!
You may want to check out our Accelerated Fundamentals Course then! Which you can check out by clicking right here![/accordion_item][accordion_item title=”I don’t want to wait, I want to start tomorrow!”]If you don’t want to wait to start until our next scheduled Fundamentals, and you’d like to start the Fundamentals RIGHT NOW! We also offer an Accelerated Fundamentals, which you can check out by clicking right here! With that you get 6 personal training session to get you ready for class, along with 3 free weeks of CrossFit afterwards! The sessions are scheduled at your convenience.[/accordion_item][accordion_item title=”But I’ll be missing a few classes”]If you will be missing a Fundamentals class, no worries, we can do some make up work to catch you up. Try not to miss as many as you can though because each one builds on the prior class. But if you have to, just email Brandon@crossfitsouthbend.com and we will get it organized for a makeup during the Fundamentals. We usually allow up to 2 missed sessions, if you are going to be missing 3 or more, you may want to consider an Accelerated Fundamentals here.[/accordion_item][accordion_item title=”Signing Up for a membership”]The first two weeks of each month are free! We want people to give CrossFit a good honest try before they decide whether or not it is for them. After that first two weeks if you decide CrossFit is for you, you can sign up and continue out the rest of the month. You can find out prices right here[/accordion_item][accordion_item title=”Want to sign up and already know how to perform CrossFit?”]
[/accordion_item][accordion_item title=”Questions about anything”]If you have questions, don’t be afraid to ask any of us! Our office and inboxes are always open! You can also check out our website for more info about our programs, prices, programming, and schedule at www.crossfitsouthbend.com Other than that, we will expect to see you in here on your start date!
Click here to email us if you have any other questions.
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2015 05 14