Amateur
Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 5 lbs to last workout)
Collegiate
Squat 5 RM Press 5 RM
Conditioning
Complete 7 rounds: False Grip Pull Ups on Rings or False Grip Ring Rows – max reps Hollow Rocks – 10 reps
2014 12 14
Hey everyone!
AJ's gymnastics meet is from 11:30 to 1:30 today! It's $7 to enter and it's right down the gym at gymnastics Michiana !!
2014 12 14
Final day for the early bird Whole90, price goes up tonight at midnight!
click here for more details
25 minute amrap
Teams of 3-4 will alternate rowing 15 calories at a time accumulating a separate rowing score for the workout
The other team mates will work at this chipper, one person at a time, accumulating as many ROUNDS as possible.
50 Deadlifts 135/95
50 Double Kettlebell Swings 55/35
50 Push Ups
50 Hang Power Cleans 115/85
50 Ball Slams 40/30
50 KB Squats 55/35
50 Shoulder to Overhead 95/65
50 Box Jumps 24/20
Calories are added to final rep count.
2014 12 13
A) clean pull + clean - 2x2@80%, 2x2@85%, 1x1@90%, 1x1@95%
B) back squat - 3x4@80%, 1 max set at 70%
C) 8min abs -
2x through
V-ups
Plate ground to overhead
Partner med ball sit-ups
Med ball over shoulder
2014 12 13
Interested in doing the Whole90 at CrossFit South Bend? Click here for details and to sign up before the price goes up on December 14th!
"Sage"
20 minute amrap
20 Thrusters 135/95
20 Pull Ups
20 Burpees
2014 12 12
Conditioning
On the minute Complete the following on the minute for 12 minutes: Power Clean @ 225/150 lbs – 1 rep CTB Pull Ups – 5 reps
2014 12 11
See some of these Decembers Fundamentals members? If you see them in the gym, introduce yourself :)
also, want to know whats going on at CrossFit South Bend? click here to check our some of our events
and if you aren't subscribed to the newsletter, click here to do that!
A.
Teams of 3
Prowler Push 25yd down and back, 3 each 180/120
Kettle bell complex (left/right = 1): single arm Russian swing + power clean + front squat + push press + front squat + push press, 4 each
Farmers walk out and back - ahap, 5 each
2014 12 11
Hey everyone, so even though we are "closed" on these days. I will be posting some abbreviated class and open gym times the day before, so make sure you just look to the blog to find out! also, if you aren't subscribed to get blog posts, just fill out the form below!
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2014 12 11
[vc_row][vc_column width="1/2"][image type="none" float="none" info="none" info_place="top" info_trigger="hover" src="10508"][/vc_column][vc_column width="1/2"][text_output]Anna B's Testimonial!
I can't believe what a difference this has made for me !! I really wasn't sure if I would make it. I had my doubts. But i must say i have been converted !! I really do feel better, I don't seem to miss bread at all, I REALLY do feel better ! And as a bonus I have lost weight. I have learned life long lessons on how to eat right and take care of myself. I wish I would have done it sooner. I have intergrated a few thing back in to my diet....milk here & there though not as much as i thought. The whole 30 has really just taught me how to put my meals together & how eating right can improve yourself. I'm so glad I did it. I know know that I will continue this eating pattern for always now, & soon hope to help my family to eat well too.Take care. I look forward to seeing u at the gym. U have really helped me in this process in being a great sounding board, and encouraging me when I wasn't sure. Thanks for all your help[/text_output][/vc_column][/vc_row]
2014 12 11
2014 12 11