Guest coach Caitlin today! Don't give her too hard of a time today. :) A) Clean - 20min to work to a heavy single B) EMOM x 12min - even=3 back squats@75% of 1RM, odd=6 push ups C) 3 rounds-- 60 flutter kicks, 20 teapots (10 each side, 70/55 kettle bell), 10 TTB
Open Gym for CFSB Strength and Conditioning class tonight
Crossfit at 4:15pm is still on, but Carl is coaching a Crossfit Football Trainer Course Seminar this weekend, so just this one class will be an open gym class at 5:30pm!
Looking for Childcare Attendant!
So our beloved Ashley is leaving for a few months and we are in need of someone for our Childcare! This is taking effect August 4th. So if you, or anyone is looking for a fun childcare position with our awesome kids :) let me know!
4:15pm - 5:15pm Monday - Friday
5:30pm - 6:30pm Monday - Thursday
One schedule set or the other.
This is about 5 hours a week for $10 an hour.
Click here to drop me a line if you are interested!
Power Clean 3rm
8 minute amrap
1 Power Clean @ 70% of 3rm
1 Strict Chin Up
2 Power Cleans @ 70% of 3rm
2 Strict Chin Ups
3 Power Cleans @ 70% of 3rm
3 Strict Chin Ups
etc...continue moving up the ladder as long as you are able!
Tempo Squat 30x0
Optional Conditioning - If time allows
30 seconds max distance row
rest 2 minutes
A) Jerk - 2x1@70%, 2x1@75%, 2x1@80%, 2x1@85%
B) OHS - 5x3 @ 80% of 1RM from last week
C) Alternating tabata:
Bulgarian split squats
Cool down: 30 GHD sit-ups
10 - 15 minutes gymnastics practice
Ninja get up into squat
Ninja get up into lunge
Ninja get up into lunge + step up
Ninja get up into pistol
10 - 15 minutes Wall Walk practice
2 minutes max reps Ball over rack 40/30
1 minute rest
2 minutes max sit ups
1 minute rest
2 minutes max Burpees
score is max repetitions
New CrossFit South Bend Referral Program!
New Referral Program at CFSB!
How it works?
These cards are in the office, take a couple!
Fill the Card out with your name and your friends name.
When your friend signs up, You get 10% off of your next month, they get 10% off of their first month
Have another friend that signs up? guess what, you get another 10% off
another friend? another 10% off!
there is no limit.