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Whole Foods Grocery Tour with CrossFit South Bend

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[promo image="http://crossfitsouthbend.com/wp-content/uploads/2015/03/IMG_7986.jpg"]Hi everyone, On Thursday April 9th from 6-7:30pm Robby Gustin from CrossFit South Bend will be doing a Paleo grocery store tour at Whole Foods. It will be about an hour long, and it will involve tasting some Paleo foods along the tour and answering as many questions as you may have! If you are new to Paleo, this is for you. There will be a sign up sheet in the gym for those who are interested in signing up, if you aren't a member...Just show up at Whole Foods! Hope to see you there [/promo]

Thursday 3.19.15

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A. 5 minutes of work on: Ninja Get Up into a Squat Ninja Get Up into a Squat + Box Set Up B. Skill Work Carl Paoli Pistol Progression Wrist Prep C. 5 Rounds 45 seconds Alternating Pistols 45 seconds Rest 45 seconds Zombie Crawls 45 seconds Rest 45 seconds Hard Row Notes: focus on having long spine throughout the crawl, as well as having a straight arm while pulling yourself forward

Thursday, 3.19.15

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Amateur

Squat 3×5 (add 5 lbs to last workout) Bench Press 3×5 (add 2.5 lbs to last workout)

Collegiate

Barbell Step Ups 4×6 each side Floor Press 3, 3, 3, 3, 3

Conditioning

Complete 10 rounds for time:

225/150 lb Ground to Overhead – 3 Reps Evil Wheels – 10 Reps

*Ground to Overhead = Use anyway possible to take the bar from ground to overhead. This could include a power clean and jerk, clean and jerk, reverse curl to press, snatch, levitation, or anyway you are able.

Wednesday 3.18.15

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A few things! Click here to see why we want to know your goals for 2015! A. Kettlebell Snatch Skill Work B. Teams of 3 9 Rounds Total (Each Person Performs 3 Rounds) 10 Kettlebell Snatches 55/35 15 No Push Up Burpees 200m Run Note: The workout begins with one athlete working at a time. Person 1 will perform one entire round, tag person two who will perform their round, who will then tag person three, who will perform their round. This will continue until they have completed a total of 3 Rounds each. You may alternate on the Kettlebell Snatches, or perform them 5 Right, 5 Left. 11022611_877193679011800_8970713923728402904_o  

Goals for 2015

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[vc_row][vc_column width="1/1"][text_output]Hey there Everyone! We are gearing up for the rest of the season through 2015 after this years CrossFit Open, and we want to know a few things. We want to know YOUR GOALS for 2015. For those of you who will take just a couple minutes to fill out the form below, its incredibly important to us. If you have never asked yourself these questions before, and don't have any goals in mind currently, this will be a good mental exercise for a lot of you. To create some inner discourse about rediscovering your current goals, exploring new goal possibilities, and help us with our approach to those goals within the next year. If you've asked yourself these questions before, it may be time to reevaluate your current goals; how far you've come, how they have changed, how to rededicate to old goals, and how we can adapt to meet your new goals. Not only will it be a big driving factor of the programs we will be launching in the near future, and how we direct our attention to services, but as well, it will give us a great idea of what drives you to do what you do, and how we can help you get to where you want, faster. Now if you could please, scroll down to check out the survey! **We have also sent this survey out via email to everyone  who is signed up to our CrossFit Members Mailing List - Didn't get the email? Want to be on our members list mailer? click here to subscribe.[/text_output][/vc_column][/vc_row][vc_row][vc_column width="1/1"][vc_raw_html]JTNDaWZyYW1lJTIwc3JjJTNEJTIyaHR0cHMlM0ElMkYlMkZkb2NzLmdvb2dsZS5jb20lMkZmb3JtcyUyRmQlMkYxd2hNMmVhZllOT0ZpMWlLNHUycFNIb3NEbXNVS1NnMWRac0FXeWpVZmIyRSUyRnZpZXdmb3JtJTNGZW1iZWRkZWQlM0R0cnVlJTIyJTIwd2lkdGglM0QlMjI3NjAlMjIlMjBoZWlnaHQlM0QlMjIyNTAwJTIyJTIwZnJhbWVib3JkZXIlM0QlMjIwJTIyJTIwbWFyZ2luaGVpZ2h0JTNEJTIyMCUyMiUyMG1hcmdpbndpZHRoJTNEJTIyMCUyMiUzRUxvYWRpbmcuLi4lM0MlMkZpZnJhbWUlM0U=[/vc_raw_html][/vc_column][/vc_row]

Tuesday, 3.17.15

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Amateur

Deadlift 5 RM (add 10 lbs to last workout) Pull Ups 3 x Max Reps

Collegiate

Power Snatch 2 RM Weighted Pull Ups 2, 2, 2, 2, 2

Conditioning

Complete as many rounds as possible in 10 minutes.

30/24″ Box Jump – 6 Reps Supine Ring Row – 8 Reps 40/30 lb Ball Slams – 10 Reps Ring Push Ups – 8 Reps

Our Biggest Bring A Friend Day Ever

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Its about that time...

Want  to know when our next Bring a Friend Day is?!

[custom_headline type="left" level="h1" looks_like="h1"]Sunday March 22nd[/custom_headline]

Thats when.

What time?

[custom_headline type="left" level="h1" looks_like="h1"]10:00am[/custom_headline]

I want you to get on your phone within the next 10 minutes

Make a group text

and hit up two other people that you want to come in with you

Its gonna be a team wod

Reading this and don't have any friends here?

No worries

You come in too

You see those buttons below?

Now share this post

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