[vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/1"][accordion][accordion_item title="Things coming soon at CrossFit South Bend" parent_id="" id="" class="" style=""]Events and Stuff! NUTRITION – WHOLE90 NUTRITION CHALLENGE PREREGISTRATION IS UP STARTING CROSSFIT – January Fundamentals Begins Soon! MOBILITY CLASS – 4 Weeks to less upper body pain – Begins Thursday January 7th SAVE THE DATE – PARTY! – CFSB Holiday Party – Saturday Jan 23rd ***Click for Details*** FREE – Whole Foods Grocery Store Tour VIDEO – Rowing Clinic Video with Kendra  NEW CLASSES! Kids and Teens training has begun! click here for details Rehashing Open Gym Rules – Schedule – Prices[/accordion_item][accordion_item title="Monday 1.4.16" parent_id="" id="" class="" style=""]Monday 1.4.16 A. 3 Rounds :30 Contralateral Dead Bugs :15 seconds rest :30 Childs Pose Moose Antler :15 seconds rest B. 15 Minutes to establish a Push Press 3rm ***Try to beat your Push Press from 12.15.15 C. Teams of 3 Continue the format until each person has finished 3 rounds Person 1 - 10 Back Squats 155/105 (pulled from the floor) Person 2 - 15 Calorie Row Person 3 - 20 Push Ups You cannot transition until everyone has finished their repetitions. Notes: Pretty self explanatory today - get after those rounds on the workout and scale so that you and your team members finish at around the same time![/accordion_item][accordion_item title="Tuesday 1.5.16" parent_id="" id="" class="" style=""]Tuesday 1.5.16 A. 3 Rounds 30 Seconds Pillar Hold alternating hand reach 15 Seconds Rest 30 Seconds Each side Single Leg Hip Bridge 15 Seconds Rest B. Every 3 minutes perform for 5 sets: Deadlift 10.8.5.5.5 After Odd Rounds: Max Unbroken Strict Pull Ups After Even Rounds: Max Unbroken Kipping Pull Ups C. 5 Rounds 1 Minute to perform 40 Double Unders 1 Minute to perform 30 American Kettlebell Swings 55/35 1 Minute to perform 15 Wall Balls 20/14 10'/9' Notes: We are working up to a heavy 5 today and will be hitting up the rep scheme of 10,8,5,5,5 to get there. We will also be super setting these with max strict and kipping pull ups. Just...Just pay attention to the coaches today on how the deadlift / pull ups will work :) For the Double Unders: Either nail them out, or do double under attempts for 40 seconds - then give yourself a little transition time[/accordion_item][accordion_item title="Wednesday 1.6.16" parent_id="" id="" class="" style=""]Wednesday 1.6.16 A. 1. Forward Rolls 2. Backward Rolls 3. Dive Rolls 4. Quick Rolls 5. Bear Crawl 6 . Forward Roll To Bear Crawl 7. Crab Crawl 8. Backward Roll To Crab Crawl 9. Cartwheel B. Handstand Kickup Progression - Transitioning to Walking for the more advanced. C. 3 x Max Handstand Push Ups D. 15 Minute amrap 250m Row 10yd Handstand Walk Max Toes to bar Notes: The idea here is to move at a steady pace, and focus on each movement. Not how many round you get. Don't get into a rush - keep the walking smooth and again, don't get fixated on your number of rounds or reps.[/accordion_item][accordion_item title="Thursday 1.7.16" parent_id="" id="" class="" style=""]Thursday 1.7.16 A. :30 Second Side Pillar Hold Left 15 Seconds Rest :30 Second Side Pillar Hold Right 15 Seconds Rest :30 Second Reverse Snow Angel 15 Seconds Rest B. Snatch Touch and Go Skill Work C. 20 Minutes to perform 4 Rounds 10 Yard out and back Dumbbell Walking Lunge 15  Yard Bear Crawl with Kettlebell Push D. Death by Burpees You'll be progressing by 2's here 2...4...6...8...etc Beat your score from 11.25.15 Notes: The bear crawl with the kettle bell push is fun, enjoy![/accordion_item][accordion_item title="Friday 1.8.16" parent_id="" id="" class="" style=""]Friday 1.8.16 A. 3 Rounds 30 Seconds Upper Body Plyo Circuit - Only Wall Facing Alternating Sides Standing Teapot 10 Left, 10 Right B. 20 Minute amrap 1-2 Rope Climbs 20 Sledgehammer Strikes 10L, 10R 20 Yard AHAP Kettlebell Waiters Walk 20 Yard Kettlebell Rack Walk 20 Yard Kettlebell Farmers Walk[/accordion_item][accordion_item title="Saturday 1.9.16" parent_id="" id="" class="" style=""]Saturday 1.9.16 A. 21-18-15-12-9-6-3 reps for time of: 95-lb. Thrusters Burpees Notes: This is happening...just let it happen. I will make sure everyone finishes in a reasonable amount of time today :)[/accordion_item][accordion_item title="Sunday" parent_id="" id="" class="" style=""]Sunday 1.10.15 "Cindy" 5 Pull Ups 10 Push Ups 15 Air Squats Notes: Classic Cindy, but, there is a catch for today's workout with it being a leaderboard workout - we are introducing a new rule.[/accordion_item][/accordion][/vc_column][/vc_row]