A) Power snatch - 4x2 - same idea as Monday (NY style pizza, eh?)
2-position hang clean (below knee, power pos) - 4x2
B) 2 Snatch PP + 2 OHS - (2+2)x4
C) 5 rounds: 2 x mountain complex, 100m jog
Note: 1 mountain complex = 1 push-up + 10 mountain climbers + 1 burpee
Bring A Friend Day Wednesday 6.4.14
20 Minute Amrap
Partner 1 performs 10 Sledgehammer Strikes (5R/5L)
Partner 2 performs 10 Sledgehammer Strikes (5R/5L)
Partner 1 performs 20 Yard Bear Crawl
Partner 2 performs 20 Yard Bear Crawl
Partner 1 performs 30 Yard Sandbag shuttle (30 Yards out and back)
Partner 2 performs 30 Yard Sandbag shuttle (30 Yards out and back)
4th of July Leggings Wod Day
The 4th of July wod demands leggings
So men and women, get our your best pair of leggings or meggings of any kind
and show up to our 4th of July wod @ 10:00am
because thats the only wod we will have on that day
and its going to be awesome.
June On Ramp Starts Tomorrow!
Our June On Ramp begins tomorrow, we have a few spots left if anyone wants to get in! Here are some of the details below
How to get a spot?
Click here to send me an email to get a spot (just say, hey! I want a spot! in the email subject line)
Tuesday June 3rd - first class and start date
Bring a Friend Day June 4th!
Thursday June 5th
Saturday June 7th
Tuesday June 10th
Thursday June 12th
Saturday June 14th
Tuesday June 17th
Thursday June 19th
Saturday June 21st
Bring A friend day June 21st!
Tuesday June 24th
Thursday June 26th
Saturday June 28th
Tuesday 8:30am OR 6:30pm
Thursday 8:30am OR 6:30pm
If you will be missing an On Ramp class, no worries, we can do some make up work to catch you up. Try not to miss as many as you can though because each one builds on the prior class. But if you have to, just email Brandon@crossfitsouthbend.com
and we will get it organized for a makeup during the on ramp.
The first week, (in red) is free! We want people to give CrossFit a good honest try before they decide whether or not it is for them. After that first week from the 3rd - 7th. If you decide its for you, you can sign up on the Tuesday the 10th to continue your On Ramp, your membership would be recurring on the 10th of the month from there! unless you need it to be a different billing date, with which we can definitely accommodate.
Questions about anything:
If you have questions, don't be afraid to ask. Any of us, our office and inboxes are always open![/text_output][/vc_column][/vc_row]
21 Guns Wod – June 7 – All Classes
[vc_row padding_top="0px" padding_bottom="0px" border="none" parallax="true"][vc_column width="1/1"][text_output]Team RWB’s mission is to enrich the lives of America’s veterans by connecting them to their community through physical and social activity.
Want to donate to team RWB? Click here!
June 7th for all of our scheduled classes we will be performing...
"21 Guns" --
A 21 Gun Salute is the Nation's highest display of honor, appropriately reserved for our Fallen troops. Our WOD intends to replicate this honor, on behalf of the functional fitness community, to honor our Nation's Warriors, past, present, and future.
This WOD includes 21 repetitions signifying a 21-gun salute. The 5 exercises are one for each Branch of the Military.
Please join us in hosting or participating in WOD with Warriors as we're doing it bigger, better, and more effectively this year.
The WOD - “21 Guns”
21 minute AMRAP (As many rounds as possible)
*400 meter run
21 box jumps (24”/20”)