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21 Guns Wod – June 7 – All Classes

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[vc_row padding_top="0px" padding_bottom="0px" border="none" parallax="true"][vc_column width="1/1"][text_output]Team RWB’s mission is to enrich the lives of America’s veterans by connecting them to their community through physical and social activity. Want to donate to team RWB? Click here! June 7th for all of our scheduled classes we will be performing... "21 Guns" -- A 21 Gun Salute is the Nation's highest display of honor, appropriately reserved for our Fallen troops. Our WOD intends to replicate this honor, on behalf of the functional fitness community, to honor our Nation's Warriors, past, present, and future. This WOD includes 21 repetitions signifying a 21-gun salute. The 5 exercises are one for each Branch of the Military. Please join us in hosting or participating in WOD with Warriors as we're doing it bigger, better, and more effectively this year. 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[/text_output][/vc_column][/vc_row]

Memorial Day Murph

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[vc_row][vc_column width="1/3"][text_output]When: Memorial Day Monday May 26th Warm up begins at 10:00am[/text_output][/vc_column][vc_column width="1/3"][text_output]Where: Crossfit South Bend[/text_output][/vc_column][vc_column width="1/3"][text_output]Details: This may be done in teams as well, so bring your friends if you don't want to do the whole thing by yourself. Come in and break the work up![/text_output][/vc_column][/vc_row][vc_row padding_top="300px" padding_bottom="300px" border="none" bg_image="8305" parallax="true"][vc_column width="1/4"][image type="none" float="right" info="none" info_place="top" info_trigger="hover" src="8315"][/vc_column][vc_column width="1/2"][image type="none" float="left" info="none" info_place="top" info_trigger="hover" src="8304"][/vc_column][vc_column width="1/4"][image type="none" float="none" info="none" info_place="top" info_trigger="hover" src="8316"][/vc_column][/vc_row][vc_row padding_top="300px" padding_bottom="300px" border="none" bg_image="8305" parallax="true"][vc_column width="1/4"][image type="none" float="right" info="none" info_place="top" info_trigger="hover" src="8315"][/vc_column][vc_column width="1/2"][text_output]

MURPH “THE PROTECTOR” LT. Michael P. Murphy United States Navy (SEAL) May 7, 1976 – June 28, 2005

LT. Michael P. Murphy (SEAL) was the officer-in-charge of a four-man SEAL element in support of Operation Red Wings, tasked with finding a key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. It is believed the goat herders immediately reported the SEALs’ presence to Taliban fighters.

A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force. Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.

Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire. This deliberate and heroic act deprived him of cover and made him a target for the enemy. While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point, he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in. Severely wounded, LT. Murphy returned to his cover position with his men and continued the battle.

LT. Murphy fought on, allowing one member of his team (Marcus Luttrell) to escape, before he was killed. For his selfless actions, LT. Michael Murphy was posthumously awarded the Congressional Medal of Honor on October 27, 2007. We honor his sacrifice and memory though The Murph Challenge. Find out more about Michael Murphy at the Memorial Foundation created in his name.[/text_output][/vc_column][vc_column width="1/4"][image type="none" float="none" info="none" info_place="top" info_trigger="hover" src="8316"][/vc_column][/vc_row]

Wednesday 5.14.14

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A. 30 Minute amrap - not for score 500m Row 5 Chin Ups 30 Second Pillar 20 Yard Handstand Walk 50 Jump Rope Singles Notes: Move through at a comfortable pace, we will not be keeping score with this one, we want everyone going through it at a recovery pace. 30 Shoulder Taps will be the substitution for the Handstand Walk  

Party Post Details!

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What?! Crossfit South Bends 5 Year anniversary   When! Saturday May 10th @ 5:00pm - 11:00pm   Where? Outpost sports on Grape Rd   Food?! Its a potluck! It does NOT have to be paleo. Bring whatever you want. 30 bags of Doritos, I don't care. I do care. I love Doritos Spicy Nacho.   Beer?! Alcohol? They have a cash bar there with beer on tap and plenty of bottled beer. TIP YOUR BARTENDER, Lets make it worth her time so they may want to have us back :) Don't be a D-bag, alcohol stays around the seating area, not in the parking lot or in the volleyball area.   Parking... Don't park in front of the Outpost  sports building, park in the main parking lot away from the building, they don't like that.   Volleyball! We will be setting up a Blind Draw Tournament, its sand volleyball. So get your Top Gun outfit and lets get to work.   Other stuff. If you want to bring games, or cards, or whatever, you can bring what you want. Do it. There is an indoor/outdoor seating area with plenty of seating for everyone. So no worries, bring your family and kids :D   Weather Its supposed to be 72 and Sunny wear sunscreen I think thats what you are supposed to do when the sun is out. I forgot because the sun hasn't been out in years.   Post questions to comments if you have any!

Welcome

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Welcome to the home of the new Crossfit South Bend Blog! The old blog will still be available for all of the archived posts :) But after 5 years, over 2,700 posts, and an accumulated 3,456 hours of work on the prior blog. Its time to connect our web presence together in one unified format. Post to comments, and re-subscribe at the bottom, be sure to choose which blog you'd like to subscribe to!