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Derrick Johnson Seminar @ Switch Crossfit

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Hey guys! We got a little email in our inboxes, and we wanted to help a fellow CF Gym and get word our for their seminar, take it away Matt! -B My name is Matt Krakowski and I am the owner of Switch CrossFit in Clinton Township. I wanted to let you know about an Olympic Weightlifting Seminar we are hosting with Derrick Johnson on September 13th. If you aren’t familiar with Derrick Johnson he is an American Record Holder and National Champion as a weightlifter himself. As a coach he has coached National Champions, International Weightlifters and Olympians. You can find his bio Here. This seminar will be from Noon to 5pm on September 13th and will be a tremendous opportunity to develop as an athlete or coach. In addition to in depth technique coaching Derrick will also cover injury prevention, mobility and stability. The cost for the 5hr seminar is $200 and you can register at www.SwitchCrossFit.com/dj or by clicking the link on the attached flyer. Thank you for your time and if you have any questions please let me know. Matt Krakowski Owner, Switch CrossFit Derrick Johnson Seminar Details

2 Weeks Free at CrossFit South Bend

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[vc_row][vc_column width="1/2"][gap size="5em"][text_output][blockquote cite="CFSB" type="center"][highlight type="light"]Interested in trying CrossFit for free?[/highlight]We now offer the first two weeks of our Fundamentals Course for free! All you have to do to get two free weeks? Fill out the form on this page and we will put you on the roster! Thats it! Once you fill out the form we will send you some additional details, then keep you in the loop until our Fundamentals starts! 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Leavin’ shit out

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Hey guys Lets have some Fun People are leaving shit out Like...a lot of shit bands, bars, balls, boxes, jump ropes, etc If you leave something out this month. Your name goes up on the chalkboard next time you come in Funishment For the whole class What kind of Funishment? That will be determined by the coach for that class you come in to #putyourshitaway #please      

Thursday 7.17.14

By: 0

A. Squat 4rm Compare to your 8rm here ---- or your 6rm here  Based off  of your percentages to aim for on your 4rm today If you have a 8rm, shoot for 107% or more of your 8rm for your 4rm If you have a 6rm, this number will be a little more accurate, shoot for 105% or more of your 6rm Click the links above to see if you have a previously set number for any of these. B. "Helen" 3 Rounds Run 400m 21 Kettlebell Swings *American 55/35 12 Pull Ups  

Wednesday 7-16-14

By: 0

A)  Push press - 4x3@80% - focus on driving off the shoulders! B)  1 snatch balance + 2 OHS - 15 min to work up to the hheaviest set possible C)  Every 1:30 x 10 rounds -- 3 push jerks, 3 burpee over plate, 10-15sec static leg hold (6in off ground) - extra credit if you hold your arms overhead