[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"]The 2017 Whole90 Nutrition Challenge - Angie's Story 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 12.12" open="false"]A. CP 20 Minute Amrap 20-30 Doubles 10 Bent Over Rows 10 Front Rack Lunges with Bent Over Row Weight 10 Hollow Rocks *no score B. Strength 5x2 Back Squat @ 30X1 Notes: Part A, move smooth, it's okay to go heavy on the row and lunge - just use the same weight. The only warm up you'll need is hitting a couple sets to choose your weight, you can even climb a little during the workout, it doesn't have to start exact. Part B.  Know your numbers from last week and try to best them by 3-5%[/x_accordion_item][x_accordion_item title="Tuesday 12.13" open="false"]A. Strength 15 Minutes to establish a max ground to overhead score weight B. CP 12 Minute amrap 5 Shoulder to overhead @ 75-85% of your GTO weight 10 Toes to Bar 15 Burpee Box Jumps with Step Down score reps and weight Notes: A. Use any method you'd like, although clean and jerk is the one you'll hit the heaviest weight with. B. We have been playing with accumulating some volume in these movements, get after it on this one.[/x_accordion_item][x_accordion_item title="Wednesday 12.14" open="false"]A. Aerobic @ 70% Right out of the gate 10 minute amrap 10 Left Arm Kelso Shrugs 20 Yard Left Arm Farmers Walk 10 Right Arm Kelso Shrugs 20 Right Arm Kelso Shrugs 10 Ball Slams *No score, move smooth B. Strength Hit your sets @ the top of a 3 minute mark Deadlift 2.2.2.1.1 score weight C. Lactic Endurance @ 85% Amrap in 4 minutes 7 Ball Slams 7 Burpees 3 Down and Back Runs (10 yards each distance, 60yd total) score reps Notes: A. no warm up, get your weights and get right into it B. You can climb a bit in the twos but I want some heavy/pretty lifts at the end C. Move fast on this one, choose weights that allow for that.[/x_accordion_item][x_accordion_item title="Thursday 12.15" open="false"]A. Strength @ the top of a 3 minute mark for 15 minutes 1x Max effort ring rows 1x Max effort strict CHIN ups 2.2.2.2.2 Weighted PULL ups (build) B. Aerobic Amrap in 20 minutes 1 Turkish Get Up + Walk Across 10 Yards + TGU Down Left Arm 1 Turkish Get Up + Walk Across 10 Yards + TGU Down Right Arm 10 Teapots each side Notes: A. Switched the hand positioning for the pulling this time for both groups B. Go with a challenging weight   [/x_accordion_item][x_accordion_item title="Friday 12.16" open="false"]A. Strength 15 minutes to work to a Hang Power Clean x 2 - stay connected B. CP Amrap in 8 minutes Hang Power Clean x 2 @80-90% of today's 2 40 Double Unders Notes: A. Stay connected, go hard B. Exactly what it sounds like, scale the dbls accordingly[/x_accordion_item][x_accordion_item title="Saturday 12.17" open="false"]A. CP Teams of 3 EMOM - Row Max Calories in 30 minutes... Partner 1: 7 Thrusters Partner 2: 7 Box Jumps with Step Down Partner 3: Row for Calories Notes: One partner begins on each station Every minute on the minute, they rotate. The 7 Thrusters and 7 Box Jumps must be done before the minute is up for partners 1 and 2. Partner 3 will row for max calories - the calories are the only thing that count to score, everything else is a buy in. We will scale this accordingly so that you finish in a reasonable time with your 7s.[/x_accordion_item][x_accordion_item title="Sunday 12.18" open="false"]A. Aerobic 50 Yard Left Arm Overhead Walk 50 Yard Right Arm Overhead Walk 30s Pillar 2 Wall Walks 7 TNG Power Snatches@ manageable weight Notes: Same as last week, but with Snatches![/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

Hey all, again if any of you from the gym want to compete in this in house weightlifting competition to set a total, you are more than welcome to! just email amy@crossfitsouthbend.com to let her know you'll be competing. Schedule Friday December 9th 5:30 Arrive and Warm Up 6:15 Briefing of rules 6:45 First Lifter goes The order of the lifters are dependent on the weights they will be lifting. The order will go lowest to highest, regardless of weight class or gender. Some of the rules will be casual, as this competition is a casual weightlifting comp. All other rules on lifting and what constitutes successful lifts click here A few notes *I am not waiting for anyone if they are late - get your ass here on time and be ready *We will have a go pro running to record everything *Don't argue with the judges - familiarize yourself with what is a successful lift in the link above Any questions? email amy@crossfitsouthbend.com