A.

15 minutes to find heaviest set of the complex

Hang Power Snatch + Power Snatch 1+1

B.

Every minute on the minute for 8 minutes

4 Hang Power Snatches @ 66% of your heaviest complex set

C.

CF Open Tester

7 Minute Amrap

Max effort Lateral Burpees onto a 45# plate

Notes:

Stay connected to the bar on all 4 hang power snatches

Don’t skip out on this wod because of the burpees, this is an important aerobic piece we are testing.

Rudolph_Bumble

Scene from last years Christmas Party

Its about that time! We wanted to wait for the students to get back to do our Christmas Party!

What: CFSB Christmas Party in January!

Where: Crossfit South Bend

When: Saturday January 18th @ 6:00pm

Bring:

1. BYOB – We will have some beer and stuff there, but bring what you’d like!

2. Food – We will have some food, but bring some kind of dish too, we will have a potluck

3. Kids are welcome, we will be playing a ton of games, with prizes n stuff.

 

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