[cs_content][cs_section parallax="false" 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"]Free Day/ Bring a Friend day @ Crossfit South Bend! 12/10 Click for details Massages at CFSB - Massages with Missy - Limited Spots available. Click here to learn more. Member Referral Program - Want to send your friends a discount to CFSB? Now you can. Click here to learn more. New Camp - CrossFit South Bend Kids/Teens Winter Camp Registration Opens Soon! Click for details Wellness Wednesday – How to survive the holidays OPEX Winter Classic – Free Competition @ CFSB! Closings - Holiday Closings @ CFSB ***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 11.21.16" open="false"]Monday 11.21.16 A. 15 minutes to establish a Back Squat 5rm B. Lactic Power Teams of 6 @ the top of a 60 second mark for 24 minutes 7 Unbroken Hang Power Cleans @ 115/75 Row Max Calories in the time remaining Notes: Back Squat is self explanatory Now the workout...If you don't have a team of 6, you have a ghost for every person you don't have on the team. Meaning...no one goes, I want 5 minutes of rest between everyones rounds. So lets say we have a team of 3... Round 1: Person 1 Round 2: Person 2 Round 3: Person 3 Rounds 4,5,6...just...stare at each other and wait to crush the next round. You should go hard enough in the 60s so that you feel as though you need the 5 to repeat the same effort, and I would prefer you are consistent from round to round. If you are not technically sound with the hang power clean, do 10 Kettlebell Swings instead, I am looking for high cycle time here. Looking for energy system training here, not fumbling with technique.[/x_accordion_item][x_accordion_item title="Tuesday 11.22.16" open="false"]Tuesday 11.22.16 A. Lactic Endurance 3 Rounds 20s Push Press 20s Box Jumps 20/15 20s Burpees rest 3 minutes 3 minute amrap turkish get ups, rest 15s between arms rest 3 minutes repeat entire cycle by 3 (33 minutes total) Notes: Stick with something you can cycle quickly for the push press, the box jumps are low for a reason, thats not a typo, 20" for the guys, 4x45's for the girls (15") - just don't eat shit on the box jumps. If you have a hard time cycling burpees, perform no push up burpees. you'll rest three, then for 3 minutes do some casual turkish get ups at a light weight, resting 15s between arms. rest three after that,then repeat the whole.thing.3.rounds... Be consistent on your scoring from round to round[/x_accordion_item][x_accordion_item title="Wednesday 11.23.16" open="false"]Wednesday 11.23.16 A. @ the top of a 10 minute mark x 4 Rounds (40 minutes total) Zero Mark Heavy 3 Deadlift 3 Minute Mark 60 seconds Max Strict Pull Ups 6 Mark 3 minute amrap 15 Kettlebell Swings 30 Double Unders Notes: Automated at the top of a 10 minute mark each time Heavy 3 means heavy 3, don't care if you move up as you go, just make each set heavy and pretty. 60s of max strict pull ups, you can switch grips, chin up, pull up, mixed grip...whatever you want. Ring Rows are okay too if you don't have pull ups. Hit the three minute amrap smooth. Oh, and the timer will just reset after a 10 minute mark, be an adult and watch the clock for your start and end times. Empower yourself. You can do this. I believe in your ability to look at a clock.[/x_accordion_item][x_accordion_item title="Thursday - CLOSED" open="false"]We may have open gym hours, wait for me to post the night before[/x_accordion_item][x_accordion_item title="Friday - CLOSED" open="false"]We may have open gym hours, wait for me to post the night before[/x_accordion_item][x_accordion_item title="Saturday 11.26.16" open="false"]Saturday 11.26.16 A. Teams of 2 4 minute amrap 18 Kettlebell Snatches 18 Lunges 80 Yard Shuttle 3 minute amrap 15 Kettlebell Snatches 15 Lunges 60 Yard Shuttle 2 minute amrap 12 Kettlebell Snatches 12 Lunges 40 Yard Shuttle 1 minute amrap 9 Kettlebell Snatches 9 Lunges 20 Yard Shuttle Notes: This will disappoint whoever doesn't read the notes then comes in thinking the time is shared. It's not... Partner 1 does 4 minutes Partner 2 does 4 minutes Partner 1 does 3 minutes Partner 2 does 3 minutes...so on and so forth.[/x_accordion_item][x_accordion_item title="Sunday 11.27.16" open="false"]Sunday 11.27.16 A. Hit a max set of unbroken toes to bar B. 30 Minutes of 20-30% of your ttb volume 4 Turkish Get Ups 50 Yard Farmers Walk Run 200m 30s FLR Row 250m Notes: yep, just doing to get in some ttb volume and some flow work.[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

Missy Biek, LMT, will be here at the gym doing 30 minute massage sessions on December 10th. We will be posting a signup sheet on the whiteboard where the wod is.  Please put your name and cell phone number next to the time slot you would like.  The cost will be $40…check or cash.  Missy has been a member here at Crossfit South Bend for over 4 years and a massage therapist for over 11 years.  Her specialty is deep tissue and therapeutic work.  She has had a lot of experience working on Crossfitter’s/Athletes.  Missy’s experience as a Crossfitter and an Athlete gives her firsthand knowledge of the issues we face.  If you have a nagging issue that needs to be addressed, never experienced a professional massage or just want to check out Missy’s work, please sign up for one of the spots. These spots are first come first serve and there are limited spots available! So get in and write your name in.