[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"]Wades Army Wrap Up Whole90 Success Story-Lauren lost 17lbs while driving 500 miles a week for work! Crossfit South Bend Christmas Party - Saturday January 21st @ 6:00pm WHOLE 90 LAUNCHED! 2017 Whole 90 Nutrition Challenge Announced New Camp 1/7 – CrossFit South Bend Kids/Teens Winter Camp Registration Opens Soon! Click for details Students and Travelers! Membership Holds for the Holidays ***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!)** Member Referral Program – Always – Want to send your friends a discount to CFSB? Now you can. Click here to learn more.     [/x_accordion_item][x_accordion_item title="Monday 12.19" open="false"]A. Aerobic - No warm up, just go 20 Minute Amrap 20-30 Doubles 10 Pendlay Row 8 Bulgarian Split Squats each leg 30s Pillar no score B. Strength Back Squat 4x1.1 score weight notes: A. Don't bastardize the pendlay rows, I want you bent over parallel to the floor. If we have to we will give you a target to touch your head to. B. Here is how this shit goes Hit your single rack it, rest 20s Hit your single again rack it, rest 3-5 do this by 4 priming you for the single next week[/x_accordion_item][x_accordion_item title="Tuesday 12.20" open="false"]A. 15 Minutes to establish a heavy 2 Power Snatch score weight B. 8 minute amrap 2 Power Snatches @ 75-85% of today's 2 8 Bar over Burpees score total reps Notes: A. make it pretty - reset between lifts, these are not TNG B. priming you for the tester next week[/x_accordion_item][x_accordion_item title="Wednesday 12.21" open="false"]A. Aerobic - right out of the gate, no warmup 10 minute amrap 10 L arm Kelso Shrugs 10 L arm Teapots 10 R arm Kelso Shrugs 10 R arm Teapots 10 Left Glute Bridge 10 Right Glute Bridge no score B.  Strength 15 minutes to find a heavy 8 RDL @ 3111 score weight C. Lactic Endurance 4 Minute row for meters score meters note: A. right out of the gate, get to work B. make it pretty, keep to the tempo C. use this to find your 2k pace for next week. If you have a prior 2k - work within 90-100% of your 2k pace.[/x_accordion_item][x_accordion_item title="Thursday 12.22" open="false"]A. Amrap in 30 minutes 8 Turkish Get Ups 20 Hollow Rocks Max Strict Pull Ups Notes: Smooth weight for the TGU, Make the Hollow Rocks Pretty - use your scaling for the last 8 weeks of pulling for the pull ups. If you have been doing them weighted, move back to strict unweighted.[/x_accordion_item][x_accordion_item title="Friday 12.23 - 12 DAYS OF XMAS WOD!" open="false"]A. 30 minute time cap 1 Rope Climb 20 Double Unders 3 Back Squats 4 Shoulder to Overhead 5 Hang Power Cleans 6 Deadlifts 7 Toes to Bar 8 Hand Release Push Ups 9 Ball Slams 40/30 10 Burpees 11 American Kettlebell Swings 70/55 12 Box Jumps @ 30"/24" Notes: Ooooooookay. This works like the song. 1. Rope Climb.... 20 Doubles, 1 Rope Climb... 3 Back Squats, 20 Doubles, 1 Rope Climb... 4 Shoulder to Overhead, 3 Back Squats, 20 Doubles, 1 rope Climb... 5 Hang Power Cleans,  4 STO, 3 BS, 20 DBLS, 1RC... you get the idea choose a weight for the barbell work that makes sense for you - and for the entire workout, 30 minute cap if you CANNOT perform this as I have it written above, here is an acceptable scaled option. 10 Ring Rows 20 Singles 3 Back Squats 4 Shoulder to Overhead 5 Hang Power Cleans 6 Deadlifts 7 Toes to Bar - scaled 8 Hand Release Push Ups - on knees 9 Ball Slams -  light 10 No Push Up Burpees 11 Kb Swings - russian, light 12. Box Jumps @  low[/x_accordion_item][x_accordion_item title="XMAS EVE - Sat, CLOSED!" open="false"]We are closed, have a wonderful xmas :) Really though, travel safe Enjoy some time with your families We will look forward to seeing you all when you get back[/x_accordion_item][x_accordion_item title="CHRISTMAS! - Sun, Closed" open="false"]Merry Christmas Everyone :) Thank you for being amazing members[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

Thank you to everyone who had a hand in contributing to our Wade’s Army fundraising efforts. Whether you made a donation, shared a post, liked a picture, told others about it or participated in our Chipotle Fundraiser, it all made a huge difference. Now that the dust has settled and we have some concrete numbers, once again some pretty amazing things happened. In total we were able to raised $6,108 through our gym page + $306.65 from our Chipotle Fundraiser for a total of $6,414.65!!! Absolutely crushing our goal of $5,000. Since 2013 we have raised a total of $19,403.65! Wade’s Army was also able to crush their goal of $125,000, coming in at $150,238. We accounted for 4.3% of that! Thank you again for making this year so special ​and for being such an awesome community! Please continue to spread awareness for Wade’s Army and neuroblastoma all year long! -Carl