[vc_row][vc_column width="1/1"][accordion][accordion_item title="Whats going on now at CFSB"]Like some of our Whole Foods Workout photos? Thats because we have an awesome photographer. Click here to check out his facebook page - Bluekrishna Photography  NEW SWAG – Pre-order is up for Irish CFSB Shirt – Click here to get one.  Classes: Mobility Schedule Articles - In-Season Training Templates and Coaching Tips - Power Athlete HQ by CFSB Coach Carl Case 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 Events Coming Soon - Barbells for Boobs - October 24th - Mark your calendars! More details to come soon Classes: Click here to remind yourself – Open Gym Schedule and Rules[/accordion_item][accordion_item title="Come in to student welcome week and want to get started?"]Did you show up to student welcome week last week and now you want to get started? 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="Labor Day Hours Monday 9.7.15"]Monday 9.7.15 Labor Day Hours Hey all, the gym is closed for our normal hours, but I will be in the gym doing my own thing from 6am - 12:00pm. You are more than welcome to come in for some Open Gym during that time![/accordion_item][accordion_item title="Tuesday 9.08.15"]Tuesday 9.08.15 A. 15 Minutes to finish Push Press 1.1.1.1 B. [/accordion_item][accordion_item title="Wednesday 9.09.15"]Wednesday 9.09.15 A. 18 Minutes to complete 3 Rounds Max L-Sit Hold Max Top of the Pull Up Hold Max Wall Facing Handstand Hold B. Deadlift 5RM, with at least a 1 second pause at the bottom of Deadlift C. 5 minute Ladder 4 Lateral Ball Slams 4 Burpees 8 Lateral Ball Slams 8 Burpees 12 Lateral Ball Slams 12 Burpees ***increase exponentially by 4 reps every round until time runs out. Score will be total reps Notes: Part A - These next 9 weeks we will be performing an isometric hold cycle, we typically allot a little more time than we think we may need the first few times of an unfamiliar cycle to allow for everyone to learn and adjust. Just try to listen up on these days. Part B - Just a standard 5rm, we want to kill any stored energy at the bottom by having a nice 1 count at the bottom. Part C - Lateral Ball Slams, we like to switch up the ball slams from time to time, especially since most CrossFit programming doesn't contain any rotational/lateral movements - movements in a transverse plane of motion.[/accordion_item][accordion_item title="Thursday 9.10.15"]Thursday 9.10.15 A. 10-15 Minutes Double Under Practice   B. 4 Rounds NFT 25yd Plate Overhead Walking Lunges AHAP 50yd Reverse Sled Drag AHAP Notes: Double under practice...because you need it. Here are some good reference points. Progression 1 Progression 2 Progression 3 Sometimes we want something heavy, that is a grind. NFT means not for time, One- because we don't have 25 drag sleds to work with for everyone individually, and Two- If there is a clock, people get too worried about the time and not worried enough about weight and moving it appropriately.[/accordion_item][accordion_item title="Friday 9.11.15"]Friday 9.11.15 A. Skill: Sandbag Get Up Skill Work B. Every 90 seconds for 10 Rounds 3 Chin Ups Max Sandbag Get Ups AHAP ***score is total SBGU C. NFT 4 Rounds Max Dumbbell Hammer Curls, with a weight they can do for around 12 reps 50yd Farmers Walk Notes: Start the top of each round by hitting 3 chin ups. finish that round with as many sandbag get ups as you can. Continue this for a horrible 10 Rounds. For part C. We want something to smoke your grip strength, so work accordingly with the weights.[/accordion_item][accordion_item title="Saturday 9.12.15"]Saturday 9.12.15 20 Minute AMRAP Teams of 2 7 Toes to Bar 9 Thrusters 75/55 11 Kettlebell Swings 55/35 Notes: Partners will alternate back and for completing the movements. For Example Sonic does 7 TTB, then Knuckles does 9 Thrusters, then Sonic does 11 Kettlebell Swings, then Knuckles does 7 TTB, etc...[/accordion_item][accordion_item title="Sunday 9.13.15"]Sunday 9.13.15 15.4 A. Kipping Handstand Push Up Skill Work B. Power Clean Warm Up C.

Complete as many reps as possible in 8 minutes of:

3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb. Women clean 125 lb. Notes: We will have a little discussion about progressions, skill work, scaling, judging - all that stuff.[/accordion_item][/accordion][/vc_column][/vc_row]