CrossFit South Bend

[cs_content][cs_section parallax=”false” separator_top_type=”none” separator_top_height=”50px” separator_top_angle_point=”50″ separator_bottom_type=”none” separator_bottom_height=”50px” separator_bottom_angle_point=”50″ style=”margin: 0px;padding: 45px 0px;”][cs_row inner_container=”true” marginless_columns=”false” style=”margin: 0px auto;padding: 0px;”][cs_column fade=”false” fade_animation=”in” fade_animation_offset=”45px” fade_duration=”750″ type=”1/1″ style=”padding: 0px;”][x_accordion][x_accordion_item title=”Whats going on at CFSB” open=”false”]Wellness Wednesday – Justin and Hilary’s Story-Getting Healthy as a Couple

CFSB Facebook Page: CrossFit South Bend Members Facebook Group Page

***Like us here at CFSB? Show us some love by clicking here to review us on google, or here to review us on facebook. (it really does help a lot!)**[/x_accordion_item][x_accordion_item title=”Monday 9.18″ open=”false”]Hey everyone! Maura’s Meals will be out today from 6-8pm so you can sample the new Fall Menu!

FIT & COMP

30 Minute Amrap, teams of 3 – NFT, Grind

300 Yard Farmers Walk
150 Sandbag to Shoulder
300 Yard Sandbag Carry
150 Russian Kettlebell Swings

share the work however leading through

Score: Score nothing, go heavy and grind through

Notes: Go heavy on everything and switch off as needed. 3 Burpee penalty for your each person on your team to be paid as soon as it happens if you drop the sandbag.

[/x_accordion_item][x_accordion_item title=”Tuesday 9.19″ open=”false”]FIT

A.
18 Minutes to finish
Upright Row 3×12 @ 4111

B.

7 Minute Amrap
5 Scaled Toes to Bar
10 Push Presses
50 Singles/25 Doubles

rest 3 minutes

7 minute Amrap – start from 0
5 Scaled Toes to Bar
10 Push Presses
50 Singles/25 Doubles

COMP

A.
18 Minutes to finish
Upright Row 3×12 @ 4111

B.

7 Minute Amrap
10 toes to Bar
20 Push Jerks
50 Doubles

rest 3 minutes

7 Minute Amrap
10 Toes to Bar
20 Push Jerks
50 Doubles

Score: A, weight. B, reps/reps.

Notes:

A. Keep to the tempo, you should be able to go heavier this week
B. You’ll reset to 0 after the first 7 minutes, I want to see how consistent you can make your scores.[/x_accordion_item][x_accordion_item title=”Wednesday 9.20″ open=”false”]FIT

A.

20 Minutes to finish
Back Squat 3×12 @ 40X1

B.
For time – 10 minute cap

21.18.15.12.9.6.3
Goblet Squats w/kb
Russian Kettlebell Swings

COMP

A.

20 Minutes to finish
Back Squat 3×12 @ 40X1

B.
For time – 10 minute cap
21.18.15.12.9.6.3
Overhead Squat 75/55
Russian Kettlebell Swing 70/55

Score: A, weight. B, time or reps performed in the time.

Notes: Choose a weight for B that you can finish in under the time cap.

[/x_accordion_item][x_accordion_item title=”Thursday 9.21″ open=”false”]FIT

A.
25 Minutes to finish
Bench Press 3×12 @ 41X1

B.
4 Sets – NFT
8 Manmakers, hard
20 Ball Slams
Rest as needed

COMP

A.
25 Minutes to finish
Bench Press 3×12 @ 41X1

B.
4 Sets – NFT
8 Manmakers, hard
30 Ball Slams
Rest as needed

Score: A, weight. B, weight

Notes:

A. keep to the tempo!
B. This is NFT, so don’t be afraid to go heavy and grind[/x_accordion_item][x_accordion_item title=”Friday 9.22″ open=”false”]FIT

A.
20 Minutes to finish
Deadlift 2×12 @ 42X1

B.
@ the top of a 5 minute mark for 3 rounds
20 No Push Up Burpees
Max Step Ups in time remaining

COMP

A.
20 Minutes to finish
Deadlift 2×12 @ 42X1

B.
@ the top of a 5 minute mark for 3 rounds
20 Burpee Box Jump Overs 24/20
Max Step Ups in time remaining

Score: A, deadlift weight. B, total # of step ups
Notes:
A. Keep it pretty
B. Choose something that allows for you to get into the step ups[/x_accordion_item][x_accordion_item title=”Saturday 9.23″ open=”false”]FIT & COMP

A.

15 Minutes to finish
Press 3×12 @ 4111

B.
5 Sets – NFT
Max Strict CHIN ups
10 Heavy Dumbbell Bench

C.
Max scaled toes to bar/toes to bar in 3 minutes

Score: A, weight. B, total number of pull ups, weight used for DB Bench.

[/x_accordion_item][x_accordion_item title=”Sunday 9.24″ open=”false”]FIT & COMP

1 Minute Row
1 Minute Run
1 Minute Unloaded Prowler Push
1 Minute Jump Rope Singles
1 Minute Step Up
x 7 rounds

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