13.4
Amrap in 7 minutes
3 Clean and Jerks 135/95
3 Toes to Bar
6 Clean and Jerks 135/95
6 Toes to Bar
9 Clean and Jerks 135/95
9 Toes to Bar
12-12…15-15…you get the idea. Up by 3’s continue up the ladder as high as you can in the time allotted.
Rest…then perform
For Time:
30 Cal Row
40 Wall Balls
50 Doubles
Note: The amount of rest time you get between the first and second wod will be based off of your scoring for the first AMRAP.
2015 05 02
[vc_row inner_container=”true” padding_top=”0px” padding_bottom=”0px” border=”none”][vc_column width=”1/1″][accordion][accordion_item title=”Frequently Asked Questions”]Why?
Mobility is one of the most common limiting factors for CrossFitters. Improving your mobility even a little bit can significantly improve your CrossFit performance, and it can also help you avoid unnecessary pain and injury.
What does it cost?
$33 a month on top of whatever CrossFit membership you have
Why does it cost more than regular CrossFit classes?
Expertise-One of our mobility class coaches, Robby Gustin, is a Certified CrossFit Mobility instructor.
Time-This class is a supplemental class to the regular classes that specifically focuses on mobility.
What’s the schedule?
1 day a week; Either W 6:45-7:45 or Sat. 10:00-11:00am.
How do I sign up?
Contact Brandon Wilton at brandon@crossfitsouthbend.com or Robby Gustin at robby@crossfitsouthbend.com to see if the class is right for you, and if there’s enough available space for you to join the class.
Can I still do the regular CrossFit classes if I sign up for the Mobility class?
Yes!
Can I add the Mobility class to my membership if I’m already doing the Strength and Conditioning class or the Olympic Weightlifting class?
Yes!
What if I can’t make those class times on a regular basis but I still want to improve my mobility?
You can sign up for a package of personal training sessions with one of our coaches that will be scheduled at a time that works for you with the link below:
Check out our personal training here
What’s the minimum commitment time for the Mobility class?
One month at a time, although we recommend you continue with the mobility class long-term to see the best results.
Is the Mobility class open to everyone?
Yes!
Can I drop in on a Mobility class from time to time without having a monthly membership?
Yes! There’s a $20 drop-in fee for a mobility class if you are not a monthly Mobility class member.
Do discounts apply to this class?
No, discounts do not apply to this class
Is this class available to non CFSB members?
Yes!
Only the drop in rate is available for non CFSB members at $20 per visit[/accordion_item][/accordion][text_output]What is our CFSB Mobility Class?
Learn how to perform basic maintenance on your body, unlock your human potential, and live pain free
Improve your athletic performance, extend your athletic career, treat body stiffness and achy joints, and rehabilitate injuries. In our mobility class we will teach you how to hack your own human movement, allowing you to live a healthy, happier, more fulfilling life, Athlete or not.
Performance is what drives the human animal, but the human animal can be brought to an abrupt halt by dysfunctional movement patterns. Oftentimes, the factors that impede performance are invisible to not only the untrained eye, but also the majority of athletes and coaches. Our Mobility Class makes the invisible visible. In our Mobility class, we will be focusing each week on body positions, movements, specific body parts, different mobility methods, workout specific warm up, injury and posture specific topics. Going over techniques each week and illuminating common movement errors that cause injury and rob you of speed, power, endurance, and strength. Whether you are a professional athlete, a weekend warrior, or simply someone wanting to live healthy and free from restrictions, our Mobility class, will teach you how to maintain your body and harness your genetic potential.
Learn How to:
Still Have Questions? Click here to contact us.
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2015 05 02
RWB – 21 GUNS – Saturday 5.2.15
Come in today at 9:00am for the Team RWB 21 Guns Wod. *Note: There will still be an 11:00am class.
Team RWB’s mission is to enrich the lives of America’s veterans by connecting them to their community through physical and social activity.
On those dates in particular you’ll see some RWB members coming in, as well as for classes over the next coming months, introduce yourselves and welcome them to CFSB!
The WOD: “21 GUNS”
21 minute AMRAP (As many rounds as possible)
400 meter run*
21 pushups
21 box jumps (24″/20″)
15 burpees
9 pull-ups
2015 05 01
Whole Foods Bring A Friend Day!
LISTEN UP EVERYONE! We have a big announcement about our next Bring A Friend Day and we want this one to be big – so big that we won’t even be able to have it at the gym.
CFSB’s next Bring A Friend Day will be held Saturday June 6th at 11 a.m. at Whole Foods!! That’s right – we’re taking it to the masses. Everyone is welcome so tell your family and your friends and your neighbors and your favorite barista. Tell everyone! We will have more details to share as we get closer.
All you need to know, is show up at Whole Foods, June 6th @ 11:00am to get your workout on.
2015 05 01
2015 05 01
Jess we miss you!
Also, don’t forget everyone, RWB workout Saturday at 9:00am!
A. Skill work
15 Minutes of rope climb skill work
B. Field work
Break up however you want – Not For Time
8, 40 Yard Down and Back (80 Yard Total) Prowler Push 180/120
12 Rope Climbs
16 Tire Flips AHAP
C. Optional Conditioning
If schedule allows and you have the ability to perform a longer training session, and you identify yourself as someone who is stronger than they are well-conditioned, add in this optional work.
Perform as fast as possible:
Row 500m
50 Double Unders
2015 04 30
2015 04 30
A. Warm Up
3 Rounds NFT
10 Lateral Banded Walks both directions
10 Ninja Get Ups to Squat
10 Banded Pull Aparts
B. Strength/Gymnastics
6 Rounds – NFT
1 Rounds Bear Complex AHAP (PC+FS+PP+BS+PP x 1)
Max Strict Chin Ups
Rest 2:00 between rounds
C. Optional Conditioning
Tabata Bar Over Burpees
2015 04 29
Robert Mischler’s Strength and Conditioning Testimonial
Going into the Strength & Conditioning program, I didn’t know what to expect because a lot of the movements and lifts were new to me. What I got out of the program beat my expectations tenfold. Not only was I able to train with my brother every day, but Carl and Brandon provided me and the other trainees the expertise needed to perform each exercise and lift to the best of our abilities. They were very personable and took the time to teach each athlete correct techniques while pushing us to be at our best. I made huge strides in my overall strength, explosiveness, and quickness in the short, ten weeks of training to the point when I got back to school, my Strength & Conditioning coach asked me, “What did you do this summer?” The Summer S&C training camp was a great experience all around and I’ll be back again this summer to do it again.
2015 04 29
A.
Handstand Skill Work
180 Degree Box Walks
Handstand Kick Ups
Wall Walks
B.
Teams of 3 – Conga Line Fashion
3 Rounds EACH
400m Run
30 Wall Balls 20#/14# – 10’/9′
Rest
Note: Each person will begin at a different station, you may not move onto the next thing until your partner has finished
2015 04 28
