[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="New Stuff @ CFSB" open="false"]Introducing the CrossFit South Bend Members Facebook Group Page Heather's Story - Its a marathon, not a sprint Expanding Open Gym Hours ***** Childcare Partnership with CFSB and Free Time Kids Playcare Wellness Wednesday – Can you have carbs on the paleo diet? ***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 3.13" open="false"]A. Single Arm Dumbbell Press 4x8-10, rest 2 minutes between sets score weight range, you can build or stay the same B. @ the top of a running clock Run 60s hard -  10 yard shuttles rest 5 minutes For time 15.10.5 Back Squats Handstand Push Ups score number of shuttles and time for the workout Notes: A. Start with your weak arm first This is a press, not a push press B. Run Hard, but pay attention to the way you are cutting For the Back Squats, I'd prefer you picked a weight you can straight set on the first one, these will be pulled from the floor If you cannot perform handstand push ups, perform 30.20.10 of Push Ups with an appropriate scaling[/x_accordion_item][x_accordion_item title="Tuesday 3.14" open="false"]A. Power Clean x 2 Every minute on the minute for 10 minutes Build to a heavy 2 over the course of the 10 minutes Score heaviest weight B. 8 Minute Amrap 3 Pull Ups 6 Box Jumps with Step Down 9 American KB Swings Score number of repetitions Notes: A. If you are unfamiliar with Power Cleans, I'd prefer you work into a lighter 3-5 range of hang power cleans B. Pull Up Subs are Ring Rows Box Jumps, choose a height that is comfortable for you to cycle[/x_accordion_item][x_accordion_item title="Wednesday 3.15" open="false"]A. Teams of 2 10 Minute Amrap 7 Unbroken Thrusters 7 Burpees over the Bar rest 5 minutes 10 Minute Amrap Row 150m 10 Ball Slams Score rounds + reps separately between the two pieces Notes: Aerobic work, so try to keep it lighter and smoother. Thrusters: Keep to something you can maintain a good position with, plates under heels or simply pulling ROM out of the movement is acceptable if the position is poor. Burpees: If you have trouble cycling it, I would like No Push Up Burpees. Row: If we have a ton of people, a few teams will just start on this piece first instead of the thrusters.[/x_accordion_item][x_accordion_item title="Thursday 3.16" open="false"]A. Push Press 3.3.3.3 Build to a heavy 3 Score heaviest weight B. For time 10 Wall Balls 60 Double Unders 20 Wall Balls 40 Double Unders 30 Wall Balls 20 Double Unders Score time Notes: Push Press: If your shoulder position sucks for the Push Press, do a press, if it still sucks - switch to DB Press Workout: Its possible that the workout for tomorrow will be the DL,WB, ROW, HSPU one, so lets choose something that feels good in the positions here. Double Unders: The sub is a 1:1 singles to doubles here[/x_accordion_item][x_accordion_item title="Friday 3.17" open="false"]A. 3 Minutes of Deadlifts 30 second transition 3 Minutes of Wall Balls 30 second transition 3 Minutes of Rowing for Calories 30 second transition 3 Minutes of Handstand Push Ups Notes: Enjoy Don't look like shit in the deadlifts, use a weight that would be a hard 15. Keep to the target on the wall balls scaling on the hspu is... HSPU>>Hand release push ups>>Incline Push Ups to varying degrees[/x_accordion_item][x_accordion_item title="Saturday 3.18" open="false"]A. Team Chipper - Teams of 3, 30 Minute Amrap 20x20 Yard Farmers Walks 150 Double Unders 100 American Kettlebell Swings 50 Burpees[/x_accordion_item][x_accordion_item title="Sunday 3.19" open="false"]A. Teams of 2-3 3 Rounds Each of 9.6.3 Push Press Box Jump Overs Rest while your partners go - hit the rounds hard[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]