A.
15 minutes to establish Power Clean Heavy Single
B.
Battery Test
30 Power Cleans @ 50% of Heavy Single
2015 05 23
2 big reminders! 1) The CFSB 6th year anniversary party is this Saturday at 5pm at Outpost Sports on Grape Rd. It is potluck style so bring something to share and get ready for some volleyball! 2) The gym is doing "Murph" on Monday in honor of Memorial Day. All other classes, including our oly class, are canceled that day. Feel free to come join in on the Murph fun!
A. Hang snatch from knee (off of blocks) - 3x2@70%, 3x2@75%, 2x2@80% of 1RM
B. Snatch balance + 3 OHS - we will take 15min to work up to a challenging set of this, then we will hit 3 more sets at that weight
C. 3 rounds: 3:00 to perform 2 sets of a mountain complex (1 set=3 push-ups + 10 mountain climbers + 5 burpees) and then a 250m row. Rest for however much time is remaining.
2015 05 22
Saturday 5.23.15 Team RWB – 21 Guns Part 2
[vc_row][vc_column width="1/1"][text_output]Come in today at 9:00am for the Team RWB 21 Guns Wod. *Note: There will still be an 11:00am class. Also, Party is tonight!
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
[/text_output][/vc_column][/vc_row]2015 05 22
2015 05 22
June Fundamentals Saturday Time Change!
Hey, If you or anyone you know is attending our June Fundamentals. The Saturday class time will be changed from 9:30am to 9:00am. Email us by clicking here if you have any questions!
-B
2015 05 22
5 Rounds Not for Time - Grind Through it
4 Tire Flips
10 Keg to Shoulder AHAP
Zercher Walk 80ft AHAP *Power Bars Only
2015 05 21
CF Football Total
Power Clean – 1 Rep Squat – 1 Rep Bench Press – 1 Rep Deadlift – 1 Rep
*Perform a single maximal effort for the lifts listed above. *After warm-ups, 3 attempts are allowed. *Total must be done in the specified order. *Combine all 4 lifts to create CF Football Total.
2015 05 21
Mobility Class Sign Up Sheet is on the board!
Our Mobility Class sign up sheet is on the whiteboard! After your first FREE session, you can decide during class whether or not you would like to sign up for a monthly membership. When you sign up for a membership, you will not be required to pre register for class.If you sign up for a membership on the day of your first free class, you get the first month 50% off!
We are capping each class for our first time at 20 people, so this will be first come, first serve. Once this is filled, we will not accept any more entrees into the class for that day with the exception of drop ins and free first classes. If you are not a CrossFit South Bend member and would still like to attend this class click here to contact us
2015 05 21
Trey Trey!
A.
0-15 minute mark
Quick Burgener Warm Up then...
2-3 Rounds @ Bar
10 Snatch Push Press
10 Overhead Squats
10 Snatch Balance
B.
15-30 minute mark
15 minutes to warm up AND complete your 4 sets
4x20 Yard Walking Dumbbell Lunge *Compare to 4/9/15
C.
8 minute amrap
3 Wall Balls @ 12ft/10ft Target, 20#/14#
3 Toes to Bar
6,6...9,9...12,12...continue up the ladder as long as you are able.
2015 05 20
ASWOD/CSWOD
DB Power Snatch – 3 RM *Find your 1 RM single arm Power Snatch for both arms using a dumbbell.
then…
Complete 4 Rounds: DB Step Ups 12 Reps AHAP *Alternate legs when performing the Step Ups.
Conditioning
Complete 5 Rounds:
1 Minute Assault Bike/C2 Rower – Max Calories 1 Minute Rest
2015 05 20