Welcome Week! – Monday 8.31.15 – Sunday 9.6.15
[vc_row][vc_column width=”1/1″][accordion][accordion_item title=”News and Events at CFSB”]NEW SWAG – Pre-order is up for Irish CFSB Shirt – Click here to get one.
STUDENT WELCOME WEEK! FREE Student Welcome Week August 31st – September 6th Click for Details
Classes: Mobility Schedule
Member Stories: Amy R: The longest 30 days
Want to read more of our members stories? Click here to check some of them out!
Starting CrossFit – September Fundamentals Begins Sept 1 – Registration Here
Events- Free CrossFit South Bend Grocery Store Tour at Whole Foods August 25th
Events- Wades Army 2015
Classes: Click here to remind yourself – Open Gym Schedule and Rules
[/accordion_item][accordion_item title=”COMING IN THIS WEEK?! NEW?!?! READ THIS!!!”]COMING IN THIS WEEK?! NEW?!?! READ THIS!!!
Hey everyone,
So around this time of the year we have a lot of students coming back, well, not only students, really just about all kinds coming back to South Bend and wanting to try CrossFit at CrossFit South Bend. We typically don’t let the general population just drop in on our CrossFit classes, “why?” you ask. Because our classes involve a lot of technical movements that most of the general population are not familiar with. So to get over that barrier and let everyone give it a go, we pull the technical limit on our movements back for an entire week- and that week just happens to be a deload week in our programming after a testing week, how convenient, it’s almost like we planned it.
So the way this works is, come in, everyone, if you have friends, bring them, if you have family, bring them, students, yep. All week. To any of our CrossFit classes. You can click here to check out our schedule of CrossFit Classes.
A few things though.
*Try to get here on time, maybe even a little early. Especially if you have to fill out a waiver. I know you get busy, but it messes with the flow of the class and our warm ups when people roll up 15 minutes late to a class.
*Most of the workouts will be team oriented, and once again, much more simplified than you’d typically see in class. Whereas we usually do a lot of weightlifting, that will definitely be pulled back this week.
After the week from August 31st – September 6th, you have a few options
If you are not very experienced with CrossFit.
A. Continue on with our September Fundamentals, it will be in progress and you can jump right in on the 8th, 10th, and 12th for the next week, click here for all of those details.
B. Not experienced but the Fundamentals schedule won’t work for you? click here to check out our Accelerated Fundamentals
If you are an experienced CrossFitter
and you feel as though you can jump right into classes, click here to test out and you’ll be good to go after a 20 minute test out. Just click “start doing crossfit today”
any questions? perfect! Click here to email us coaches@crossfitsouthbend.com
[/accordion_item][accordion_item title=”Monday 8.31.15″]Monday 8.31.15
A.
18 Min AMRAP in teams of 3
90 Lunges
90 Wallball Push Press
200m Med Ball run, each team member will perform
B.
Cool Down
Olympic Wall Squat Stretch w/ External Rotation 90 sec each leg
Childs Pose Straight Arm 60 sec
Childs Pose Moose Antler 60 sec
Notes:
Pretty simple workout today, only one person works at a time. Lunges will more than likely be in place, we prefer a vertical front shin, the wall ball push presses are exactly what they sound like (for those of you who know what they are)
Weight for lunges and Wall Ball Push Press is a choose your own adventure, these are pretty fast cycle movements, so don’t be afraid to get a little heavy on this one.
[/accordion_item][accordion_item title=”Tuesday 9.01.15″]Tuesday 9.01.15
Teams of 3 or more
For Time
600/500m Row
50 Russian Kettlebell Swings
35 Ball Slams
20 No Push Up Burpees
Notes:
This workout is a conga line format. Once person enters in at the top and works their way down past the workout. As soon as person one has finished their movement, person two can step in behind. person 2 cannot move past or do the same movement as person one either, this format continues until the last person has ran through.
Again, choose a weight that feels challenging for you.[/accordion_item][accordion_item title=”Wednesday 9.02.15″]Wednesday 9.02.15
Teams of 2
5 Min
Plank (top of a push up)
Max Step Ups 24″/20″
5 min
Hang from pull up bar
Max Push Ups
5 Min
Goblet Squat hold
Max Plate Ground to Overhead
Notes: You can only perform the work while your partner is actively in the holding position. Meaning you can only perform step ups while your partner is up in the plank, you can only perform push ups while your partner is hanging from the bar, and you can only perform plate GTO while your partner is in the squat.[/accordion_item][accordion_item title=”Thursday 9.03.15″]Thursday 9.03.15
12 Min AMRAP, teams of 2
Partner A:
400m run
Partner B:
Amrap of…
15 Air Squats
12 Push Press 95/75
9 Ring Rows
Note: partner A will go on the 400m run while partner B gets as far as they can with the amrap, when Partner A gets back in they will pick up where B left off.Does that make sense? If not, you’ll figure it out in class!
[/accordion_item][accordion_item title=”Friday 9.04.15″]Friday 9.04.15
Teams of 4
120 Toes To Bar
120 Double Unders
120 Box Jumps
120 Suit Case Kettlebell Deadlifts
Note:
Go to finish, move as fast as possible, break the work up however you’d like. But..don’t tear your hands to bits on the toes to bar.[/accordion_item][accordion_item title=”Saturday 9.5.15″]Saturday 9.5.15
Teams of 2
5 Rounds
90 seconds to accumulate max wall balls
90 seconds to accumulate max kettlebell swings
90 seconds t0 accumulate max burpees
90 seconds rest
Notes:
Share the work however you’d like! goal is max repetitions[/accordion_item][accordion_item title=”Sunday 9.6.15″]Sunday 9.6.15
“Fran”
21-15-9
Thrusters 95/65
Pull Ups
Notes:
Brooke Ence does heavy fran[/accordion_item][/accordion][/vc_column][/vc_row]
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