CrossFit South Bend

[eliteaccordion][elitetoggle title="Upcoming + Whats going on!"] A little note about closings coming up, we will typically have Open Gym Hours for people to come in and just move around, anytime there is a closing, pay attention to the Members Page - about 5:00pm the night before we post if we will have them, and when they will be! So let's continue with the Holiday Closings! Ever checked out our YouTube channel? You should! We have a ton of helpful (and also some ridiculous) videos! Click here to subscribe when we get a new video up Love us at CFSB? Want to leave us a review? It really helps! Facebook PAGE REVIEW: Click here! Facebook PLACE REVIEW: Click here! Google: Click here!  Follow us on instagram here [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Christmas Eve Monday 12.24"] Closed! If we have any open gym hours for members they will be posted to our Members Page here the night before! https://www.facebook.com/groups/cfsbmembers/ [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Christmas Day Tuesday 12.25"] Merry Christmas! Closed! If we have any open gym hours for members they will be posted to our Members Page here the night before! https://www.facebook.com/groups/cfsbmembers/ [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 12.26"] FIT A. 4 Sets Bent Over Row x3-6 @3111, rest 90s Close Grip Bench Press x 3-6 @3111, rest 2 minutes B. 3 Sets For Time (12 Min Cap) 12-18 Ring Rows 30-60s Elbow Plank *Weighted if possible 20m Reverse Bear Crawl COMP A. Weighted Pull Up x 4.3.2.1, rest 90s Close Grip Bench Press x 4.3.2.1, rest 2 minutes B. For Time (12 Min Cap) 9 Kipping Pull Ups 5 Wall Walks 5 Renegade Rows 12 Kipping Pull Ups 4 Wall Walks 4 Renegade Rows 15 Kipping Pull Ups 3 Wall Walks 3 Renegade Rows Score: A. Weights B. Time Notes: -no bands for the pull ups on comp, if you cannot perform them, stick to fit for the day -make your first round of Ring Rows unbroken in the range, but tough -1 REP OF RENEGADE ROW IS Left Row Push Up Right Row Push Up [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 12.27"] FIT A. E90s x 8 (12min) Start moderate and build so that the the last 4 sets are tough Overhead Squats x 3-6 @3111 *You may pull from a rack B. 2 Sets for time (10 Min Cap) 30 Alternating KB/DB Snatches 20 No Push Up Burpees onto a Plate #45 10/arm Single Arm Alternating Front Rack Reverse Lunges COMP A. E90s x 8 (12min) Start moderate and build that the the last 4 sets are tough Full Snatch x 1.1 B. 2 Sets for time (10 Min Cap) 30 Alternating KB Snatches 55/35 20 No Push Up Burpees onto a Plate #45 10/arm Single Arm Alternating Front Rack Reverse Lunges 55/35 Score: A. Weight B. Time or reps in cap [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 12.28"] FIT A. E90s x 8 Sets (12min) start moderate and build so that the last 4 sets are tough Hang Muscle Clean + Push Press (5+5) B. 3 Sets, NFT - Tough, Heavy Push Press x 9 Dual DB Deadlift x 9 12-15 Sit Ups Bike 60s; increase pace each round rest 2 Minutes between sets COMP A. E90s x 8 Sets (12min) start moderate and build so that the last 4 sets are tough Power Clean and Jerk (2+2) B. 3 Sets, NFT - Tough, Heavy Push Press x 3.3.3 (clusters, rest 15s b/w) Dual DB Deadlift x 9 9-12 Kipping Toes Through Rings Bike 60s; increase pace each round rest 2 Minutes between sets Score: A. Weight B. Don't score it, just go heavy and hard where it is dictated [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 12.29"] FIT A. E90s x 8 (12min) start light and build so that the last 4 sets are tough Front Squat x 2 *pull from a rack B. 20 Min Amrap 12 Hanging Knee Raises/Sit Ups 6 SA KB/DB Thrusters/arm 12/9 Cal Bike COMP A. E90s x 8 Sets (12min) start moderate and build so that the last 4 sets are tough Full Clean x 1.1 B. 20 Min Amrap 8 Toes To Bar 5 SA KB Thrusters/arm 45-55/25-35 Bike/Row/Doubles Round 1: 14 Cal Bike Round 2: 14 Cal Row Round 3: 75 Doubles Score: A. Heaviest weight B. Rounds + Reps Notes: I put a range on the weights for Comp, if you cannot fall within that, stick to fit for the day [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 12.30"] FIT A. E90s x 8 Sets, build to a heavy set Thruster x 3 B. For Time (12 Min Cap) 1-2-3-4-5-6-7-8-9-10 reps for time of: Barbell Front Squats No Push Up Burpees COMP A. E90s x 8 Sets, build to a heavy set - pulled from the floor Thruster x 1 B. For Time (12 Min Cap) 1-2-3-4-5-6-7-8-9-10 reps for time of: Dual Dumbbell squats 50/35 Bar-facing burpees Score: A. weight B. Time or reps in cap Notes: Fit, use a barbell weight that you feel as though you can hit 10 with some room in the tank. [/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title="Upcoming + Whats going on!"] A little note about closings coming up, we will typically have Open Gym Hours for people to come in and just move around, anytime there is a closing, pay attention to the Members Page - about 5:00pm the night before we post if we will have them, and when they will be! So let's continue with the Holiday Closings! Ever checked out our YouTube channel? You should! We have a ton of helpful (and also some ridiculous) videos! Click here to subscribe when we get a new video up Love us at CFSB? Want to leave us a review? It really helps! Facebook PAGE REVIEW: Click here! Facebook PLACE REVIEW: Click here! Google: Click here!  Follow us on instagram here [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Monday 12.10"] FIT A. E90s x 8 (12min) Build slightly across sets; start moderate Rounds 1-4 4 Barbell RDL *focus on positions, try to beat last week Rounds 5-8 4 Front Squats @3111 *try to beat last week B. AMRAP IN 15 MIN *Grind Bike .5/.4m 15 Sit Ups 15 Goblet KB Reverse Lunges 50 Single Unders 15 Russian KB Swing 15 Goblet KB Front Squats 50 Single Unders Unders COMP A. E90s x 8 (12min) Build slightly across sets; start moderate Rounds 1-4 3 Clean Lift Off w/ pause above knee Rounds 5-8 1 Full Clean *take 3 seconds to get to the knee 1 Hang Power Clean 1 Hang Clean B. AMRAP IN 15 MIN *Grind Bike .5/.4m 10 Toes to Bar 10 Heavy Dual KB Reverse Lunges 35 Double Unders 10 Heavy Dual Russian KB Swing 10 Heavy Dual KB Front Squats 35 Double Unders Score: A. Don't score, just pay attention to your own numbers and how they relate to prior numbers B. Weight Used for KB work [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 12.11"] FIT A. 3 Sets *all tough 8 Dual Bent Over DB Row, rest 0 seconds + Max Ring Rows in 20s *moderate difficulty rest 90-120s 4 Close Grip Bench Press, rest 0 seconds + 20m Reverse Bear Crawl rest 90-120s B. 3 Sets for QUALITY 20-40m Bear Crawl *Hips Down 12-15 Bicep Curl and Press DB/KB 30-60s Elbow Plank COMP A. 3 Sets *all tough 3 Heavy Dual DB/KB Bent Over Row, rest 0 seconds + Max Rep Drop Set (-20%) in 20s rest 90-120s 4 Close Grip Bench Press, rest 0 seconds + 20-60s Handstand Hold rest 90-120s B. 3 Sets for QUALITY 40m Bear Crawl *Hips Down 12-15 Bicep Curl and Press DB/KB 10 Rower Pike Ups @ 2020 Score: A. Row weight / Bench Weight B. No Score, for quality [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 12.12"] FIT A. E90s x 8 (12min) Build slightly across sets; start moderate Sets 1-4 4 Snatch Grip RDL *Focus on the positions Sets 5-8 4 Overhead Squats @3211 B. EMOM x 4 Sets (16 Min) 1: 40s Max Calorie Bike; increase pace each round 2: 40s Max DB/KB Snatches *Alternating/moderate to light weight 3: 40s Max Sit Ups 4. Rest COMP A. E90s x 8 (12min) Build slightly across sets; start moderate Rounds 1-4 3 Snatch Lift Off w/ pause above knee Rounds 5-8 1 Full Snatch *take 3 seconds to get to the knee 1 Hang Power Snatch 1 Hang Snatch B. EMOM x 4 Sets (16 Min) 1. 40s Row; increase pace each round 2: 8 Dual KB Snatch 3: 12-15 Straight Legged Sit Ups 4. Rest Score: A. Don't score, just pay attention to your own numbers and how they relate to prior numbers B. Weight for Snatches and Pace Range for Bike/Row ex: 1:53.4 - 1:43.3 [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 12.13"] FIT A. E90s x 10 (15 Min) Odd Rounds 20-30s Pull Up Iso Hold *Use as many bands as needed to get a solid hold at the top Even Rounds 6 Single Arm DB/KB Push Press/arm *Beat Last weeks # B. 3 Sets for consistency 30s Plank/Weighted Plank 12-15 Push Up Variation 50 Single Unders 12-15 Ring Rows Hold the top of your last ring row for 20s 12/9 Cal Bike rest 2 minutes between sets COMP A. E90s x 10 (15 Min) Odd Rounds 30s Max Rep Strict Chest To Bar Pull Ups Even Rounds 6 Heavy Push Press; build slightly across sets *pulled from floor, beat last weeks # B. 3 Sets for consistency 6 Ring Push Ups 6-8 Hand Release Push Ups 50 Double Unders 6 Toes to Bar 6-8 Kipping Pull Ups 15/12 Cal Bike rest 2 minutes between sets Score/Notes A. # of pulls, weight for PP B. Nothing, get through it and work on consistency, choose a modification that will allow for you to perform these sets UB in the first round with a little room in the tank [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 12.14"] FIT A. 3 Minute Ladder 3.6.9+ Style No Push Up Burpee Over Bar (lateral optional) Empty Barbell Thruster *Light, DB if needed 3 Minute Rest x 3 Sets; increase pace each set B. 3 Minute Amrap 16 UB American KB Swings 50 Single Unders 3 Minute Rest x 3 Sets; increase pace each set COMP A. 3 Minute Ladder 3.6.9+ Style Burpee Over Bar (lateral) Barbell Thruster 75/55 3 Minute Rest x 3 Sets B. 3 Minute Amrap 8 Dual KB Hang Clean and Jerks 36 Double Unders 3 Minute Rest x 3 Sets; increase pace each set Score: A. Total Reps each round B. Rounds + Reps Notes: This is pace learning practice, I want you tp INCREASE your pace by a little each round! [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 12.15"] Surprise Christmas Wod! [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 12.16"] Fit & Comp A. Grind 36 Minute Amrap Row 90s; Row last 10s Hard 3 Wall Walks 40m Front Rack KB Walk; tough Bike 90s; Bike last 10s Hard 40m Sled Push; tough 20 Prisoner Step Ups [/elitetoggle][/eliteaccordion]  

[eliteaccordion][elitetoggle title="Upcoming + Whats going on!"] A little note about closings coming up, we will typically have Open Gym Hours for people to come in and just move around, anytime there is a closing, pay attention to the Members Page - about 5:00pm the night before we post if we will have them, and when they will be! So let's continue with the Holiday Closings! Ever checked out our YouTube channel? You should! We have a ton of helpful (and also some ridiculous) videos! Click here to subscribe when we get a new video up Love us at CFSB? Want to leave us a review? It really helps! Facebook PAGE REVIEW: Click here! Facebook PLACE REVIEW: Click here! Google: Click here!  Follow us on instagram here [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Monday 12.3"] FIT A. E90s x 10 (15min) Build slightly across sets; start moderate Sets 1-5 5 Snatch RDL *Focus on the positions Sets 6-10 5 Overhead Squats @3211 *choose a weight you can pull from floor B. EMOM x 4 Sets (12 Min) 1: 45s Max DB/KB Snatches *Alternating/moderate to light weight 2: 45s Max Plank on Forearms 3: 45s Max Singles/Doubles COMP A. E90s x 10 (15min) Build slightly across sets; start moderate Odd Rounds 4 Snatch Lift Off w/ pause above knee Even Rounds 1 Power Snatch *take 3 seconds to get to the knee 1 Hang Power Snatch 1 Hang Snatch 1 Overhead Squat B. EMOM x 4 Sets (12 Min) 1: 8 KB Snatch/arm *not alternating 70/45 2: 45-60s Ring Plank 3: 35-50 Double Unders Score: A. Heaviest Weight B. Weight for Snatches and Total Double Unders Notes: You'll notice I will be assigning weights now for Comp. If you cannot do that movement with those weights, choose Fit. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 12.4"] FIT A. E90s x 10 (15 Min) Odd Rounds 30s Max Rep Strict Ring Row Even Rounds 8 Single Arm DB/KB Push Press/arm B. 3 Sets; note the UB in the range 9-12 UB Push Ups 10/8 Cal Bike 9-12 UB Ring Rows 12 Straight Legged Sit Ups rest 2 minutes between sets COMP A. E90s x 10 (15 Min) Odd Rounds 20s Max Rep Strict Chest To Bar Pull Ups Even Rounds 8 Heavy Push Press; build slightly across sets *pulled from floor B. 3 Sets; note the UB in the range 9-12 UB Clapping Push Ups 12/10 Cal Bike 9-12 UB Kipping Pull Ups 12 Straight Legged Sit Ups rest 2 minutes between sets Score/Notes A. # of pulls, weight for PP B. Nothing, get through it and work on consistency, these sets are UB each round so, change as you need to to accomplish that [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 12.5"] FIT A. E90s x 10 (15min) Build slightly across sets; start moderate Rounds 1-5 5 Barbell RDL *focus on positions Rounds 6-10 5 Front Squats @3211 *choose a weight you can pull from the floor B. AMRAP IN 12 MIN *Grind 12 Russian KB Swings *Heavy 20m Forward Bear Crawl 8/leg Alternating Goblet Reverse Lunges 8 Modified Toes to Bar COMP A. E90s x 10 (15min) Build slightly across sets; start moderate Odd Rounds 4 Clean Lift Off w/ pause above knee Even Rounds 1 Power Clean *take 3 seconds to get to the knee 1 Hang Power Clean 1 Hang Clean 1 Front Squat B. AMRAP IN 12 MIN *Grind 8 Dual KB Clean 55/35 20m Forward Bear Crawl 8/leg Alternating Dual KB Reverse Lunges 55/35 8 Toes to Bar Score: A. Heaviest Weight B. Weight Used for KB work Notes: You'll notice I will be assigning weights now for Comp. If you cannot do that movement with those weights, choose Fit. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 12.6"] FIT A. 3 Sets *all tough 8 Bent Over DB Row/arm rest 90s 5 Close Grip Bench Press + 20m Reverse Bear Crawl rest 90s B. 3 Sets 10 Ring Rows w/1 second pause at top rest 30s 10 Plank Walk outs rest 30s 10 Reverse Snow Angels rest 30s COMP A. 3 Sets *all tough 8 Bent Over DB Row/arm rest 90s 5 Close Grip Bench Press + 5-10m handstand Walk *you get one drop here, if you drop a second time in the 5-10, call it for that round rest 90s B. 3 Sets for QUALITY 10 Ring Rows w/ 1 second pause at top rest 30s 3 Wall Walks w/2 second pause at top rest 30s 10 Reverse Snow Angels rest 30s Score: A. Row weight / Bench Weight B. No Score, for quality [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 12.7"] FIT A. 3 Minutes to complete @ CONSISTENT PACES 5.10.15 No Push Up Burpees Air Squats/Goblet Squats *UB Sets *50 Single Unders 3 Minute Rest x 3 Sets B. 3 Minute Amrap @ CONSISTENT PACES 16 American KB Swings 100m Run (in 10m Shuttles) 3 Minute Rest x 3 Sets COMP A. 3 Minutes to complete @ CONSISTENT PACES 5.10.15 Burpees Wall Balls 20/14 *50 Double Under Cash Out 3 Minute Rest x 3 Sets B. 3 Minute Amrap @ CONSISTENT PACES 8 Single Arm DB/KB Hang Clean and Jerks/arm 55/35 100m Run (in 10m Shuttles) 3 Minute Rest x 3 Sets Score: A. Time you finished each round in B. Rounds + Reps each round Notes: A. SCALE SO YOU CAN FINISH IN THE TIME, if you cannot get into the doubles for comp...don't do it. If you are doing Comp, you are doing those weights as well. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 12.8"] FIT & COMP Christmas Workout Series #1 Surprise Workout [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 12.9"] FIT A. Grind 18 Minute Amrap 40m Reverse Sled Drag 10 Incline Push Ups @ 2020 10 Bent Over DB/KB Row 10 Straight Legged Sit Ups 20s Pike HS Hold or 40s Plank COMP 18 Minute Amrap 40m Reverse Sled Drag 5 Renegade Rows 5 Strict Toes to Bar 20s Wall Facing HS Hold [/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title="Upcoming + Whats going on!"] November 13th - FREE Costco Grocery Store Tour - Click here to register Ever checked out our YouTube channel? You should! We have a ton of helpful (and also some ridiculous) videos! Click here to subscribe when we get a new video up Love us at CFSB? Want to leave us a review? It really helps! Facebook PAGE REVIEW: Click here! Facebook PLACE REVIEW: Click here! Google: Click here!  Follow us on instagram here [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Monday 11.12"] FIT A. 3 Sets or 15 Minutes, whichever comes first Row 200m; increase pace each round to moderate 20m Mixed KB Rack Overhead Carry/arm *tough - one arm overhead, one arm front rack 10m Lateral Banded Walk/side 20m Bear Crawl 5 Tall Box Jumps w/ step down B. Wade Mod- Complete 5 rounds for time: One Arm DB/KB Power Snatch – 11 reps One Arm DB/KB Thrusters – 12 reps Ring Rows – 11 reps *You can alternate hands as needed to complete total reps COMP A. 3 Sets or 15 Minutes, whichever comes first Row 200m; increase pace each round to moderate 20m Mixed KB Rack Overhead Carry/arm *tough - one arm overhead, one arm front rack 10m Lateral Banded Walk/side 20m Bear Crawl 5 Tall Box Jumps w/ step down B. Wade- Complete 5 rounds for time: 50/35 lbs One Arm DB/KB Power Snatch – 11 reps 50/35 lbs One Arm DB/KB Thrusters – 12 reps Pull Ups w/ the 50 lbs DB/KB – 11 reps *You can alternate hands as needed to complete total reps Score: B. Time/Weight [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 11.13"] FIT @ Perform A1/A2 At The top of a 4 Minute Mark x 4 Sets (16 min total) A1. @30X0; Back Squat x 3-5, rest 30s A2. @2121; Dual KB Z Press x6-8 B. 3 Sets @ Bike Increasing Pace 12-18 Push Up Variation 12 No Push Up Burpees 12 Bodyweight Reverse Lunges 12/9 Cal Bike; increase pace each round ending at a tough pace COMP @ Perform A1/A2 At The top of a 4 Minute Mark x 4 Sets (16 min total) A1. @00X1; Back Squat x 3.3.3.3, rest 30s A2. @20X1; Strict DB/KB Press x 6.6.5.4 B. 3 Sets @ Bike Increasing Pace 12-18 Ring Push Ups 15 No Push Up Burpees onto a 45# plate 18 Goblet Loaded Reverse Lunges 70/55 15/12 Cal Bike; increase pace each round ending at a tough pace Score: A. Squat and Press weight B. Cal Bike Time each round Notes: B. -You MUST increase your pace on the bike with each round -Start with a weight/movement variation where the first rounds sets of push ups/NPBP/Reverse Lunges can be unbroken [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 11.14"] FIT A. 10 Minute Amrap w/Barbell or PVC; For Quality, not for score. 5 Snatch Lift Offs to top of knee *pause 2 count at top 5 Hang Muscle Snatches *pause 2 count overhead 5 Overhead Squat to Quarter Squat position *set the bar down between movements for about 10-15 seconds B. Every 3:30 x 3 Sets; build as long as you can keep the quality up 10 Barbell Hang Muscle Snatch or 10 Dumbbell Muscle Snatches/Arm C. 13 Minute Grind - move with quality 20m Plate Push or 20m Bear Crawl 20-30s Hanging Tuck Sit 20 Prisoner Step Ups 6-8 DB/KB Bent Over Row *1 sec pause at top COMP A. 10 Minute Amrap w/Barbell; For Quality, not for score. 3 Snatch High Pulls *take 3 seconds to get from the floor to the knee 3 Muscle Snatches 3 Snatch Grip Push Presses 3 Snatch Balance *into power position *set the bar down between movements for about 10-15 seconds *You can load slightly if you feel confident in your movement today B. Every 3:30 x 3 Sets; make each set pretty, stick to moderate weights Touch and Go Power Snatch x 8 C. 13 Minute Grind - move with quality 20m Plate Push 10-18 Strict Knees To Elbows 20 Prisoner Step Ups 24/20 6-8 DB/KB Bent Over Row *1 sec pause at top Score: B. Weight C. Don't score, just grind Notes: B. I fully expect that your weights might go DOWN from week to week on this C. Make this challenging [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 11.15"] FIT A. @20X1; Bench Press x 5x3-4 rest 2 minutes between B. 3 Sets @ increasing pace 10/arm Landmine Push Press/arm 75 Single Unders or 35 Double Unders 45-60s Plank on Hands Row/Bike 12/9 Cal; build in pace each time rest 2-3 minutes b/w rounds COMP A. @20X1; Bench Press x 6.5.4.3.3, rest 2 minutes between B. 3 Sets @ increasing pace 10/arm Landmine Push Press/arm 50 Double Unders 30s Single Arm Plank/side Row/Bike 15/12 Cal; build in pace each time rest 2-3 minutes b/w rounds Score: A. Weight B. Your pace each round on Bike or Row Notes: B. Start off with a modification that you can hit unbroken in the first round [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 11.16"] FIT A. 4 Sets; all sets tough @20X1 Goblet Squat x 8-10, rest 2 minutes between *use a DB if we don't have the KB you need B. 3 Sets; all sets tough Ring Row @ 30s Max Reps, rest 60s Reverse Lunges x 12-16 *Use DB/KB in suitcase position if this is easy, rest 2 minutes C. 5 Sets @ 100% 20s Assault Bike rest 90-120s between sets COMP A. 4 Sets; all sets tough @20X1 Front Squat x 3; rest 2-3 minutes between B. 3 Sets; all tough Strict Pull Up @ 30s Max Reps, rest 60s Alternating Front Foot Elevated DB/KB Reverse Lunges x 16, rest 2 minutes *use a 45# on elevation C. 5 Sets @ 100% 20s Assault Bike rest 2 between sets Score: A. Heaviest weight B. Row/Pull Up reps, and Lunge weight C. Just get it Notes: B. The pull ups and ring row sets do not have to be unbroken [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 11.17"] FIT A. 10 Minute Amrap w/ Barbell; for quality; not for score. 5 Clean Lift Offs to top of knee 5 Hang Muscle Cleans *1 sec pause in rack position 5 Front Squats 5 Push Presses *set the bar down between movements for about 10-15 seconds *work smooth/technique B. Every 2:30 x 5 Sets; move weights up if quality is there Hang Muscle Clean + Push Press x 6+6; work quality/speed or RDL + Strict Press x 6+6 C. @ Tough effort Run 100-200m 24 American KB Swings rest 90s Run 100-200m 24 American KB Swings rest 90s Run 100-200m 24 American KB Swings COMP A. 10 Minute Amrap w/Barbell; For Quality, not for score. 3 Clean High Pulls *take 3 seconds to get from the floor to the knee 3 Muscle Cleans *pause 1 count in rack 3 Hang Power Cleans *pause 1 count in landing/power position 3 Barbell Push Jerks *pause 1 count in catch *set the bar down between movements for about 10-15 seconds *You can load slightly if you feel confident in your movement today B. Every 2:30 x 5 Sets; make each set pretty, stick to moderate weights Touch and Go Power Clean and Jerk x 5 C. @ Tough effort (all same weights) Run 200m 18 Alternating KB Snatches rest 90s Run 200m 10 Single Arm KB Clean/Arm rest 90s Run 200m 24 American KB Swings Score: A. No B. Heaviest Weight C. Time (Make sure you rest the full 90s) Notes: A. I expect that the coach can lightly demo this before starting the clock if you need a refresher on what these movements are, your time to focus on the movements and practice them will be during the Amrap. If you feel like you are completely lost in all of the movements, perform the fit variation of this today. C. Perform the Run @ tough efforts - but not so tough that you can't focus on quality reps with the KB. Choose a KB that is difficult but you could perform unbroken. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 11.18"] FIT & COMP 45mins Continuous Flow Row 15mins *every 3mins - pause for a 20sec side plank on each side Assault Bike 15mins *every 3mins - pause for a 40sec front plank on elbows Run 15mins *every 3mins - pause for 15 single leg cone touches/side [/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title="Upcoming + Whats going on!"] Interested in a Whole30 Seminar? Click here!  November 10th - Wades Army Lift Off! All proceeds go to the Wades Army Charity! Click here for more details November 13th - FREE Costco Grocery Store Tour - Click here to register Ever checked out our YouTube channel? You should! We have a ton of helpful (and also some ridiculous) videos! Click here to subscribe when we get a new video up Love us at CFSB? Want to leave us a review? It really helps! Facebook PAGE REVIEW: Click here! Facebook PLACE REVIEW: Click here! Google: Click here!  Follow us on instagram here [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Monday 11.5"] FIT Each Station @ A 2:30 Mark; x4 Sets; all sets tough A1. @30X0; Back Squat x 2-4 A2. @31X1; Dual KB Z Press x8-12 B. E90s x 3 Sets M1. 30s Push Ups *choose a modification that is difficult but pretty for the 30s - think first set unbroken M2. 60s Row calories; build in pace M3. 12-20 Reverse Lunges in place *loaded anyway if possible M4. 60s No Push Up Burpees onto a 45# plate COMP Each Station @ A 2:30 Mark; x4 Sets; all sets tough A1. @30X0; Back Squat x 4.3.2.1 A2. @21X1; DB/KB SeeSaw Press x6-8/arm *In a Z seated position B. E90s x 3 Sets M1. 30s Ring Push Ups *does not have to be unbroken M2. Row 15/12 Cals; build in pace M3. 20 Jumping Lunges M4. 60s No Push Up Burpees onto 45# Plate Score: A. Heaviest back squat, and press B. I want all 4 row distances for fit in order, I want all 4 rower paces for comp in order. Notes: A. Heaviest back squat and press weight B. I want all 4 row distances for fit in order, I want all 4 rower paces for comp in order [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 11.6"] FIT A. 10 Minute Amrap w/Barbell or PVC; For Quality, not for score. 5 Snatch Lift Offs to top of knee *pause 2 count at top 5 Hang Muscle Snatches *pause 2 count overhead 5 Overhead Squat to Quarter Squat position *set the bar down between movements for about 10-15 seconds B. Every 2:30 x 4 Sets; build as long as you can keep the quality up 8 Barbell Hang Muscle Snatch C. 13 Min Grind - move with quality Bike 12/9 Cal 10 Ring Rows @ 2020 25 Ab Mat Sit Ups or 30-60s Forearm Plank 10 Single Arm KB Row/arm COMP A. 10 Minute Amrap w/Barbell; For Quality, not for score. 3 Snatch Lift Offs to top of knee *pause 2 at top of knee 3 Hang Muscle Snatches *pause 2 overhead 3 High Hang Power Snatch *pause 2 in quarter squat *set the bar down between movements for about 10-15 seconds *You can load slightly if you feel confident in your movement today B. Every 2:30 x 4 Sets; make each set pretty, stick to moderate weights Touch and Go Power Snatch x 6 C. 13 Minute Grind - move with quality Bike 15/12 Cal; tough pace 10 Ring Rows @ 2020 25 Hollow Rocks 6-8/arm Renegade Row without Push Up/alternating; tough Score: A. No B. Heaviest weight C. No score, move with quality [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 11.7"] FIT A. @32X1; Bench Press x 5x2-3 rest 2 minutes between B. 3 Sets @ increasing pace 12-15 DB Bench Press 75 Jump Rope Singles 20m Bear Crawl Run 200m; build in pace each time Rest 2-3 minutes between rounds COMP A. @32X1; Bench Press x 3.2.1.2.3, rest 2 minutes between B. 3 Sets @ increasing pace 8/arm Alternating Top Down DB/KB Bench Press 50 Double Unders 20m Bear Crawl Run 200m; build in pace each time rest 2-3 minutes b/w rounds Score: A. Heaviest weight B. Don't score, just be aware of your increasing paces Notes: You MUST increase your pace each round for this, find something that you can perform for the Bench Press Unbroken - KB or DB is okay [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 11.8"] FIT A. 4 Sets; all sets tough @2221 Goblet Squat x 2, rest 2 minutes between *use a DB if we don't have the KB you need B. 3 Sets; all sets tough Three Point Dumbbell Bent Over Row @31X1; x4-6/arm, rest 30s Banded Strict Pull Up @31X1; x6-8; rest 30s Dumbbell Split Squat @ 3030; x4-6/leg; rest 90s C. 5 Sets @ 100% 18s Assault Bike rest/walk 90-120s between COMP A. 4 Sets; all sets tough @2221 Front Squat x 2; rest 2-3 minutes between B. 3 Sets; all tough Strict Pull Up @41X2; x2-4; rest 60s *add weight to these if you can KB Front Rack Front Foot Elevated Split Squat @ 2011; x6-8/leg; rest 90s (*use 25# plate) C. 5 Sets @ 100% 18s Assault Bike rest 90-120s b/w rounds Score: A. Heaviest weight B. Split Squat weight C. Just get it [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 11.9"] FIT A. 10 Minute Amrap w/ Barbell; for quality; not for score. 5 Clean Lift Offs to top of knee 5 Hang Muscle Cleans *1 sec pause in rack position 5 Front Squats 5 Push Presses *set the bar down between movements for about 10-15 seconds *work smooth/technique B. Every 2:30 x 6 Sets; move weights up if quality is there Hang Muscle Clean + Push Press x 5+5; work quality/speed or RDL + Strict Press x 5+5 C. @ Tough effort Row 350/300m 20 American KB Swings rest 90s Bike 20/15 Cals 20 American KB Swings rest 90s 150 Single Unders 20 American KB Swings COMP A. 10 Minute Amrap w/ Barbell; for quality; not for score. 3 Clean lift offs to top of knee - pause 2 sec at top of knee 3 Hang Muscle Cleans from BELOW the knee, pause 2 sec at rack position 3 Hang Power Clean from BELOW the knee, pause 2 sec in quarter squat 3 Push Jerks - pause 2 sec in the catch position *set the bar down between movements for about 10-15 seconds *You can load slightly if you feel confident in your movement today B. Every 2:30 x 6 Sets; make each set pretty, stick to moderate weights Touch and Go Power Clean and Jerk x 4 C. @ Tough effort (all same weights) Row 350/300m 20 Alternating SA KB Clean and Push Press rest 90s Bike 20/15 Cals 20 Alternating KB Snatches rest 90s 75 Double Unders 20 American KB Swings Score: A. No B. Heaviest Weight C. Time (Make sure you rest the full 90s) Notes: A. I expect that the coach can lightly demo this before starting the clock if you need a refresher on what these movements are, your time to focus on the movements and practice them will be during the Amrap. If you feel like you are completely lost in all of the movements, perform the fit variation of this today. C. Perform the Row, Bike, Run @ tough efforts - but not so tough that you can't focus on quality reps with the KB. Choose a KB that is difficult but you could perform unbroken. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Satruday 11.10 - WADES DAY- NO CLASSES - CLICK FOR MORE DETAILS"] What: A Lift Off Fundraiser where all proceeds go to Wades Army. This money is directly for children and parents affected by childhood cancer, while also supporting research programs and hospitals fighting to find a cure. When: Saturday November 10th. Details: Your entry fee here is proof of $35 donation to CFSB Wade's Army. This lift off will consist of a 1rm of each lift; Power Clean, Back Squat, Bench, Press, Deadlift. We will also have an optional Wades Army Workout. "Wade" 5 Rounds For Time 11 One-Arm Dumbbell Power Snatches (50/35 lb) 12 One-Arm Dumbbell Thrusters (50/35 lb) 11 Weighted Pull-Ups (50/35 lb dumbbell) Alternate arms on each snatch and thruster *We will have scaled options for the workout Tentative Timeline (Depends on the amount of competitors) 8:00am - Competitors start arriving/warming up 8:30am - Rule debriefing 8:45am - Announce platforms and waves 9:00am - 9:30 am - Power Clean 9:45am - 10:15am - Back Squat 10:30am - 11:00am - Bench Press 11:15am - 11:45am - Deadlfit 12:00pm - 1:00pm - Break + 1:00pm - 1:30pm - Warm up/debriefing for Wade's Workout 1:45pm - 2:15pm - Wade's Workout with 3 different skill levels. Deadline to register: November 8th by Midnight! [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 11.11"] FIT A. 24 Min Grind .5/.4 Mile Bike 40m Heavy Sandbag Front Rack Carry 20 Prisoner Step Ups 12-20 Straight Legged Sit Ups 10m Lateral Banded Walks/side COMP A. 24 Min Grind .5/.4 Mile Bike 40m Heavy Sandbag Front Rack Carry 20 Prisoner Step Ups 10 Dual KB Sit Ups 10m Lateral Banded Walks/side - 1 count on eccentric Score: No score, go heavy, move steady, grind. [/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title="Upcoming + Whats going on!"] November 3rd - Next Kids Camp Begins - Click here for more info!  November 10th - Wades Army Lift Off! All proceeds go to the Wades Army Charity! Click here for more details November 13th - FREE Costco Grocery Store Tour - Click here to register Ever checked out our YouTube channel? You should! We have a ton of helpful (and also some ridiculous) videos! Click here to subscribe when we get a new video up Ever checked out our YouTube channel? You should! We have a ton of helpful (and also some ridiculous) videos! Click here to subscribe when we get a new video up Love us at CFSB? Want to leave us a review? It really helps! Facebook PAGE REVIEW: Click here! Facebook PLACE REVIEW: Click here! Google: Click here!  Follow us on instagram here [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Monday 10.29"] FIT Each Station @ A 2:00 Mark; x4 Sets; all sets tough A1. @30X0; Back Squat x 6-8 A2. @31X1; Single Arm KB Z-Press x 6-8/arm B. E90s x 3 Sets M1. 10 Dual Bicep Curl and Press M2. 60s Row; build in pace M3. 20-30s Side Plank/side M4. 60-90 Singles / or 30-60 Dbls COMP Each Station @ A 2:00 Mark; x4 Sets; all sets tough A1. @30X0; Back Squat x 6.4.4.2 A2. @31X1; Single Arm KB Z-Press x 4-6/arm B. E90s x 3 Sets M1. 10 Dual Kettlebell Clean and Press M2. Row 300/250; build in pace *250/200 if you cannot finish the distance in a reasonable enough time to transition. M3. 20s Star Side Plank/side M4. 60 Double Unders Score: A. Heaviest back squat, and press B. I want all 4 row distances for fit in order, I want all 4 rower paces for comp in order. Notes: 1. Yo, keep to the tempo. I don't like to assume when I see people not adhering to it, it could be many reasons or a combination of things: A. you are having a hard time counting and performing the reps at the same time - in which case, lighten the load, and watch the clock OR put on a tempo timer (I like runtempo on my phone) B. you feel as though you cannot do it physically or are in the process of learning how to do it - experiment with different ways of counting your reps, again, lighten the load to make the weight of a lower perception to you which should raise your ability to count, tempo timers and watching clocks help. C. you don't understand it; contact me for a very elaborate explanation D. you don't like it: may I ask why? E. you feel as though its not for you: again, why? F. you feel like you can't do as much weight with it: that is part of the design, to control the eccentric, concentric, and isometric portions of the movement to cause quite a few adaptations for growth and to challenge positions, it will force you to have to lighten so you can't compensate around a sticking point! [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 10.30"] FIT A. 10 Minute Amrap w/Barbell or PVC; For Quality, not for score. 5 Snatch Lift Offs to top of knee 5 Hang Muscle Snatches 5 High Hang Snatches *set the bar down between movements for about 10-15 seconds B. Every 2:00 x 6 Sets; build as long as you can keep the quality up 5 Barbell Hang Muscle Snatch C. 3 Sets - NFT, move steady and challenging Bike 12/9 Cal 45s Forearm Plank 24 Prisoner Step Ups 50'/arm KB/DB CrossBody Carry COMP A. 10 Minute Amrap w/Barbell; For Quality, not for score. 3 Snatch Lift Offs to top of knee 3 Hang Muscle Snatches 3 High Hang Full Snatch *set the bar down between movements for about 10-15 seconds *You can load slightly if you feel confident in your movement today B. Every 2:00 x 6 Sets; make each set pretty, stick to moderate weights Touch and Go Power Snatch x 5 C. 3 Sets - NFT, move steady and challenging (18 min suggested cap) Bike 15/12 Cal 8-10 Ring Body Saw @ 2020 24 Prisoner Step Ups 50'/arm KB/DB CrossBody Carry Score: A. No B. Heaviest weight that was pretty C. NFT, move well, make it challenging. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 10.31 HAPPY HALLOWEEN!"] FIT A. @32X1; Bench Press x 3x4-6,2x2-4 rest 2 minutes between B. 3 Sets - 3 minutes to perform Row/Bike 60s; increase pace each round 6-10 Push Ups @ 2020 Max Distance Bear Crawl in remaining time rest 60s between rounds COMP A. @32X1; Bench Press x 4.3.2.2.1, rest 2 minutes between B. 3 Sets - 3 minutes to perform Row/Bike 60s; increase pace each round 6-10 Push Ups @ 2020 Max Distance Bear Crawl in remaining time rest 60s between rounds Score: A. Heaviest weight B. Don't score, just be aware of your increasing paces Notes: You MUST increase your pace each round for this, find something that you can top out at 10 to start on the 2020 push ups, any style bear crawl is okay. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 11.1"] FIT A. 4 Sets; all sets tough @3331 Goblet Squat x 3, rest 2 minutes between *use a DB if we don't have the KB you need B. 3 Sets; all sets tough Banded Strict Pull Up @31X1; x8-10; rest 30s Active Hang x 20-30s, rest 30s *This is WITHOUT the band Dumbbell Split Squat @ 3030; x6-8/leg; rest 90s C. 5 Sets @ 100% 15s Assault Bike rest/walk 90-120s between COMP A. 4 Sets; all sets tough @3331 Front Squat x 3; rest 2-3 minutes between B. 3 Sets; all tough Strict Pull Up @31X1; x2; rest 60s *add weight to these if you can KB Front Rack Front Foot Elevated Split Squat @ 3030; x4-6/leg; rest 90s (*use 25# plate) C. 5 Sets @ 100% 15s Assault Bike rest/walk 90-120s between Score: A. Heaviest weight B. Split Squat weight C. Just get it [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 11.2"] FIT A. 10 Minute Amrap w/ Barbell; for quality; not for score. 5 Clean Lift Offs to top of knee 5 Hang Muscle Cleans *1 sec pause in rack position 5 Front Squats 5 Push Presses *set the bar down between movements for about 10-15 seconds *work smooth/technique B. Every 1:15 x 9 Sets; all sets the same weight Hang Muscle Clean + Push Press x 3+3; work quality/speed or RDL + Strict Press x 3+3 C. 3 Sets @ increasing run pace Run 200m; increase pace each round 12 Box Jumps w/Step Down (UB) 16 Alternating DB/KB Snatches (UB) rest 60s COMP A. 10 Minute Amrap w/ Barbell; for quality; not for score. 3 Clean lift offs to top of knee 3 Hang Muscle Cleans 3 High Hang Cleans 3 Push Jerks *set the bar down between movements for about 10-15 seconds *You can load slightly if you feel confident in your movement today B. Every 2:00 x 7 Sets; make each set pretty, stick to moderate weights Touch and Go Power Clean and Jerk x 3 C. 3 Sets @ increasing run pace Run 200m; increase pace each round 12 Box Jumps w/Step Down (UB) 16 Alternating DB/KB Snatches (UB) rest 60s Score: A. No B. Heaviest load C. Don't score, just pay attention to increasing your run paces each round [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 11.3"] FIT A. 24 Min Grind 30m Reverse Sled Drag, tough 400/350m Row @ D1 45-60s Forearm Plank 10 Prisoner Tall Kneeling to standing *weighted if possible 45-60s Wall Sit .5/.4 Mile Bike 60s Ring Plank 16 Lateral Box Step Over (outside leg) COMP A. 24 Min Grind 30m Reverse Sled Drag, tough 400/350m Row @ D1 12 Ring Body Saw 10 KB Front Rack Tall Kneeling to Standing 60s Goblet DB Wall Sit .5/.4 Mile Bike 60s Ring Plank 16 Lateral Box Step Over (outside leg) Score: No score, go heavy, move steady, grind. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 11.4"] FIT A. 5 Sets NFT 40s Singles/Double Under Attempts KB Complex (3 SAKB Sit Ups + 1 Turkish Get Up + 3 KB Windmills/arm) B. 3 Sets Bike 1 Min; Tough 8 Plank Walk Outs rest 90s Row 1 Min @ D10; TOUGH 40m Farmers Carry rest 90s COMP A. 5 Sets NFT 40s Double Unders KB Complex (3 SAKB Sit Ups + 1 Turkish Get Up + 3 KB Windmills/arm) B. 3 Sets Bike 1 Min; Tough 3 Wall Walks rest 90s Row 1 Min @ D10; Tough 40m Farmers Carry rest 90s Score: A. No B. Bike/Row pace each round [/elitetoggle][/eliteaccordion]