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Sunday 6.29.14 closed for CrossFit football trainer course seminar

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Closed for CrossFit Football Trainer Course Seminar! Here is the Itinerary for the next two days Any questions, feel free to Call us @ 574.360.0966 or email at Brandon@crossfitsouthbend.com Day 1: 0800-0900 - Lecture: What is CrossFit Football? 0900-1015 - Warm Up 1 & Sprint Mechanics 1015-1030 - Lecture: Squat & Deadlift 1030-1145 - Squat & Deadlift Practical 1145-1300 - WOD #1/ Cool Down & Post WOD Stretching 1400-1500 - Lunch 1500-1630 - Lecture: Programming 1630-1700 - Warm Up 2 1700-1730 - Floor Press Day 2: 0800-0815 - Q & A 0815-0930 - Warm Up 3 & Change of Direction 0930-1015 - Lecture: Coach’s Responsibility 1015-1030 - Lecture: Power Clean & Split Jerk 1030-1145 - Practical: Power Clean & Split Jerk 1145-1230 - WOD #2/ Cool Down & Post WOD Stretching 1230-1330 - Lunch 1330-1430 - Nutrition 1430-1600 - Programming Review 1600-1630 - Closing / Q & A For those of you coming, here are some food options around us! Up Town Kitchen • 7225 Heritage Square Dr #208, Granger, IN Evil Czech Brewery • 3703 N Main St, Mishawaka, IN 46545 Chipotle • 5545 N Main St, Mishawaka, IN 46545 Whole Foods • 4230 Grape Rd, Mishawaka, IN 46545 Starbucks • 5319 N Main St, Mishawaka, IN 46545 Corndance • 4725 Grape Rd, Mishawaka, IN 46545 Cheddars • 4919 N Main St, Mishawaka, IN 46545 Fiddler's Hearth • 127 N Main St, South Bend, IN 46601 Woochi • 23 W Washington St, South Bend, IN 46601 Tippecanoe Place • 620 W Washington St, South Bend, IN 46601 LaSalle Grill • 115 W Colfax Ave, South Bend, IN 46601 Cafe Navarre • 101 N Michigan St, South Bend, IN 46601 The Mark • 1234 N Eddy St #111, South Bend, IN 46617 Soho Japanese Bistro • 7225 Heritage Square Dr #290, Granger, IN 46530 O'Rourke's • 1044 E Angela Blvd #103, South Bend, IN 46617 Le peep • 127 S Michigan St, South Bend, IN 46601 Salsa's Mexican Grill • 4160 Grape Rd, Mishawaka, IN 46545

Saturday 6.28.14 Closed for CrossFit Football Trainer Course Seminar

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Closed for CrossFit Football Trainer Course Seminar! Here is the Itinerary for the next two days Any questions, feel free to Call us @ 574.360.0966 or email at Brandon@crossfitsouthbend.com Day 1: 0800-0900 - Lecture: What is CrossFit Football? 0900-1015 - Warm Up 1 & Sprint Mechanics 1015-1030 - Lecture: Squat & Deadlift 1030-1145 - Squat & Deadlift Practical 1145-1300 - WOD #1/ Cool Down & Post WOD Stretching 1400-1500 - Lunch 1500-1630 - Lecture: Programming 1630-1700 - Warm Up 2 1700-1730 - Floor Press Day 2: 0800-0815 - Q & A 0815-0930 - Warm Up 3 & Change of Direction 0930-1015 - Lecture: Coach’s Responsibility 1015-1030 - Lecture: Power Clean & Split Jerk 1030-1145 - Practical: Power Clean & Split Jerk 1145-1230 - WOD #2/ Cool Down & Post WOD Stretching 1230-1330 - Lunch 1330-1430 - Nutrition 1430-1600 - Programming Review 1600-1630 - Closing / Q & A For those of you coming, here are some food options around us! Up Town Kitchen • 7225 Heritage Square Dr #208, Granger, IN Evil Czech Brewery • 3703 N Main St, Mishawaka, IN 46545 Chipotle • 5545 N Main St, Mishawaka, IN 46545 Whole Foods • 4230 Grape Rd, Mishawaka, IN 46545 Starbucks • 5319 N Main St, Mishawaka, IN 46545 Corndance • 4725 Grape Rd, Mishawaka, IN 46545 Cheddars • 4919 N Main St, Mishawaka, IN 46545 Fiddler's Hearth • 127 N Main St, South Bend, IN 46601 Woochi • 23 W Washington St, South Bend, IN 46601 Tippecanoe Place • 620 W Washington St, South Bend, IN 46601 LaSalle Grill • 115 W Colfax Ave, South Bend, IN 46601 Cafe Navarre • 101 N Michigan St, South Bend, IN 46601 The Mark • 1234 N Eddy St #111, South Bend, IN 46617 Soho Japanese Bistro • 7225 Heritage Square Dr #290, Granger, IN 46530 O'Rourke's • 1044 E Angela Blvd #103, South Bend, IN 46617 Le peep • 127 S Michigan St, South Bend, IN 46601 Salsa's Mexican Grill • 4160 Grape Rd, Mishawaka, IN 46545

Thursday, 06.26.14

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IMG_4803

Amateur

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

Collegiate

Close Grip Bench 3 RM, 1 x max reps @ 80% of 3 RM

Conditioning

RELIGION Complete 5 rounds: Squat – Max Reps 20″ Burpee Box Jumps – 7 reps *Amateur use body weight. *Collegiate/Professional, if under a body weight of 225 lbs use 225 lbs. If body weight is over 225 lbs, use your body weight.