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Saturday 8.2.14

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Retest day - For those of you who performed this test wod - Try to make it in to retest - compare to your last results here  A. Beat the Coach 1.2 Every 30 seconds for 10 minutes: 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @ 225/150 lbs **Your score is the weight that is on the bar when you finish. If you take off weight, you can not add weight back on. Rest 5 minutes B. 3:00 minutes max toes to bar rest 60 seconds 3:00 minutes max burpees rest 60 seconds 3:00 minute max double unders  

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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

Looking for Childcare Attendant!

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Hey everyone! 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! Hours: 4:15pm - 5:15pm Monday - Friday or 5:30pm - 6:30pm Monday - Thursday One schedule set or the other. Pay: This is about 5 hours a week for $10 an hour. Click here to drop me a line if you are interested!

Wednesday 7.30.14

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A. 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 B. 10 - 15 minutes Wall Walk practice C. 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!

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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. #boom.