9 Year Anniversary Tomorrow!

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Party Tomorrow!
 
Listen, everyone. Real Talk.
 
It's going to be hot as fuck tomorrow.
 
We will be bringing water, but also bring your water, and have your water bring water.
 
Gym is closed
 
Arrive at the beach at 10:00am
Beach workout at 10:30am
Silver Beach Pizza and Drinks at 12:00pm
Ice Cream Optional after!
Volleyball, Spikeball, Games, Sand Castles after until whenever!

2018 06 29

Programming 6.25 – 7.1

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[eliteaccordion][elitetoggle title="Whats going on this week!"] This Week! June 30th is CrossFit South Bend's 9 year anniversary party! Click here to let us know you'll be going! Our CFSB Garage sale has been launched! Click here for the details 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 Jorts Day July 4th - more details to come Bring A Friend Day July 21st - more details to come! [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Monday 6.25"] FIT A. E60s 10-15 Left Leg Glute Bridges 10-15 Right Leg Glute Bridges 5 Box Jumps with step down - challenging - but don't eat shit x 3 Sets (9 min) + E60s 30-60s Left Clamshell Side Plank Hold 30-60s Right Clamshell Side Plank Hold 5 Hang Muscle Cleans *work technique, stay light x 4 sets (12 min) B. For time - 8 minute cap 27 Kettlebell Swings 40 Singles/Double Unders 21 Kettlebell Swings 70 Singles/Double Unders 15 Kettlebell Swings 90 Singles/Doubles COMP A. E60s 10-15 Left Leg Glute Bridges 10-15 Right Leg Glute Bridges 5 Box Jumps with step down - challenging - but don't eat shit x 3 Sets (9 min) + 5-10 Left Side Plank Clamshells 30-60s Right Side Plank Clamshells 5 Hang Muscle Cleans *build x 4 sets (12 min) B. For time - 8 minute cap 9 UB Hang Power Cleans 40 Double Unders 7 UB Hang Power Cleans 70 Double Unders 5 UB Hang Power Cleans 90 Doubles Score: A. no score B, weight left on bar and total time or reps in cap Notes: A. -Be explosive on the concentric portion of the Glute Bridge -Pick a height that gets your hips having to work - but don't eat shit - I want a power position landing for this -For clamshells - fit is hold, Comp is reps -If you look pretty on the Hang muscle cleans, build - just work on opening those hips B. Start with something challenging, you can take weight off but you can't put it back on if you can't perform it UB you MUST take weight off and repeat that set [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 6.26"] FIT A. EMOM Max UB Incline Push Ups 4+Max Strict Pull Ups/Ring Rows Rest x 8 Sets (24 min) B. For Quality 2-6 Pull Ups *can be banded 25ft Handstand Walk/50ft Bear Crawl *CF Standard 10-20s Tuck Sit x 7 Sets (21 min to finish) COMP A. EMOM Max UB Strict Dips/Ring Dips 4+ Max Strict Pull Ups Rest x 8 Sets (24 min) B. For Quality 2 Muscle Ups 25ft Handstand Walk 10-20s L-sit/Tucksit Hold x 7 Sets (21 min to finish) Score: A, total reps pushing, total reps pulling. B, nothing, for quality. Notes: Fit B: Pull ups can be with or withou band, practice kipping pull ups, chest to bar, or strict pull ups. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 6.27"] FIT & COMP A. For time - 36 min cap Row 500m rest/walk 2 min x 3 sets Run 400m rest/walk 2 min x 3 sets Bike 25/20 Calories rest/walk 2 min x 3 sets Score: Bring in a phone/watch and try to keep your score each round, note your pace range for each one. i.e. If you didn't bring anything, and timing is too complicated...just do it Row: 2:00 - 2:05, Run: 1:45 - 1:50, etc [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 6.28"] FIT A. EMOM Back Squat x 5 20-40s Forearm Plank rest x 4 Sets (12 min) B. E90s 9-12 Reverse Lunges - left leg front 9-12 Reverse Lunges - right leg front 20-30s Left Side Plank 20-30s Right Side Plank x 3 sets, build (15 min) C. Sled Push 10s All out @ moderate load rest 1:30 between rounds x 5 sets (8:20) COMP A. @20X1 Back Squat - build to a tough 6 12 Min Cap B. E90s 9-12 RFESS - left leg front 9-12 RFESS - right leg front 9-12 Left Arm Teapot 9-12 Right Arm Teapot x 3 sets, build (15 min) C. Sled Push 10s All out @ moderate load rest 1:30 between rounds x 5 sets (8:20 min) D. Optional: This means not during class time/not coached 4x6 Barbell Glute Bridge Score: A, back squat weight. B, lunge weight. C, don't score - only do. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 6.29"] FIT A. 9-12 Barbell Bench 9-12 Ring Rows x 5 Sets 20 minutes to finish B. 10 Heavy Shoulder to Overhead 20 Scaled Toes to Bar 30 Cal Bike x 2 Sets (12 min cap) COMP A. 6-9 Barbell Bench 9-12 Ring Rows x 5 Sets 20 minutes to finish B. 10 Heavy Shoulder to Overhead 20 Toes to Bar 30 Cal Row x 2 Sets (12 min cap) Score: A, bench weight. B. weight and time. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 6.30 CLOSED - 9 YEAR ANNIVERSARY PARTY AND BEACH WOD!"] Details here! https://www.facebook.com/events/1753121124782254/ This is all subject to change depending on the weather... We are going to shut down for the day on Saturday 6/30 Arrive at the beach at 10:00am Beach workout at 10:30am Silver Beach Pizza and Drinks at 12:00pm Ice Cream Optional after! Volleyball, Spikeball, Games, Sand Castles after until whenever![/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 7.1"] FIT & COMP Recover A. Foam Roll Everything! B. 30 min amrap Bike 60s Spiderman Crawl x 6 Steps 5 Goblet Squats Run Down and Back 5 Scap Pulls + 10s Hanging Stretch 5 Thoracic Extensions each side [/elitetoggle][/eliteaccordion]

2018 06 24

Programming 6.18 – 6.24

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[eliteaccordion][elitetoggle title="Whats going on this week!"] Save the Date! June 30th is CrossFit South Bend's 9 year anniversary party! Click here to let us know you'll be going! Our CFSB Garage sale has been launched! Click here for the details Our Beginner's Olympic Weightlifting Camp Registration will be closing soon! Last call this week! Click here to check it out Have a friend wanting to check out CrossFit? We have a 5 week Reboot Challenge beginning soon! Send them this link if you think they will be interested!  We are closed Saturday for a YPN Event! click here to learn more 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 Jorts Day July 4th - more details to come Bring A Friend Day July 21st - more details to come! [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Monday 6.18"] FIT A. Hip Extension + Breathing + Core E60s 10-15 Left Leg Glute Bridges 10-15 Right Leg Glute Bridges 30-50 Singles 30s Front Rack Kettlebell Hold, heavy x 3 Sets (12 min) B. Absolute Strength 10 Minutes to Work to a Heavy Deadlift x 2 C. CP 8 Minute Amrap 15 Russian KB Swings, heavy 30 Singles/Dbls COMP A. Hip Extension + Breathing + Core E60s 10-15 Left Leg Glute Bridges 10-15 Right Leg Glute Bridges 30-50 Singles 30s Front Rack Kettlebell Hold, heavy x 3 Sets (12 min) B. Speed Strength 10 Minutes to build to a Power Clean heavy single C. CP 8 Minute Amrap 3 Power Cleans @ 80% 30 Double Unders Score: A, nothing. B, heaviest weight. C. Total Reps [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 6.19"] FIT A. Horizontal Press work + Vertical Pull Accumulation 6-9 Dumbell Bench Press 3+ Max Banded Strict Pull Ups rest 60s x 5 Sets 15 minutes to finish B. Gymnasty 3 min cap 9-12 Bench Dips/Dips 8 Burpees 9-12 Scaled Toes to Bar 60ft Hips above shoulder bear crawl rest 3 min between rounds x 4 Sets (24 min) C. Practice (optional) 8 min practice double leg roll up or hollow rocks COMP A. Horizontal Press work + Vertical Pull Accumulation 6-9 Dumbell Bench Press 3+ Max Strict Pull Ups rest 60s x 5 Sets 15 minutes to finish B. Gymnasty 3 min cap 1-5 Muscle Ups 5 Burpee Box Jumps 7-10 TTB 30ft Handstand Walk rest 3 min between rounds x 4 Sets (24 min) C. Practice (optional) 8 Min practice on candlestick pistol roll ups Notes/Mods: *MU Can be ring, bar, or both *HS Walk/60ft Bear Crawl can be 5 Wall Walks (if they look pretty) *scaled ttb can be sit ups Score: A, DB weight and  total pull ups. B. Total MU and Total TTB [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 6.20"] FIT A. Map 8 15 Minute Amrap 8 TNG Deadlifts 10 Sit ups *anchor - hands at temples 30 Singles + 15 Minute Amrap 12 DB/KB Snatches *alternating 20s Plank on hands 30 Singles + 15 Minute Amrap Run 100m 20s L side plank 20s R side plank 30 Singles COMP A. Map 8 15 Minute Amrap 8 TNG Power Snatch 10 Sit ups *anchor - hands at temples 30 Singles + 15 Minute Amrap 12 DB/KB Snatches *alternating 20s FLR on Rings 30 Singles + 15 Minute Amrap Run 100m 20s L side star plank 20s R side star plank 30 Singles Score: Don't score this one, practice tracking your round times for consistency. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 6.21"] FIT A. Double Leg Squat WU.WU.WU 2x8 2x5 2x3 perform these sets at the top of a 2:30 min mark -the first three at the top are warm up sets, fit will hit two sets of 8, add weight and hit two sets of 5, add weight and hit two sets of 3. B. Single Leg + Core E90s 18 Walking Lunges/Reverse Lunges 50yd Farmers Walk Row 15/10 Cal Rest x 3 sets (18 min) C. Optional After (on your own) 5x8 Barbell Weighted Glute Bridge, all sets challenging COMP A. Double Leg Squat WU.WU.WU 5.3.1.5.3.1 perform these sets at the top of a 2:30 min mark -the first three at the top are warm up sets, I want the second 5.3.1 is heavier than the first. (22:30) B. Single Leg + Core E90s 18 Walking Lunges/Reverse Lunges 50yd Farmers Walk Row 15/10 Cal Rest x 3 sets (18 min) C. Optional After (on your own) 5x8 Barbell Weighted Glute Bridge, all sets challenging Score: A, heaviest weight. B, Lunge/FW Weight. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 6.22"] FIT A. Push/Pull 8+ Max Incline Push Ups 8+ Max Ring Rows x 4 Sets 15 Minutes to finish B. Grind For time - 20 minutes to finish 20 Cal Bike 15 Heavy DB Hang Clean and Jerks 10 Strict Pull Ups 5 Wall Walks/Arms only inchworms COMP A. Push/Pull 5+ Max Deficit Push Ups 5+ Max Ring Rows x 4 Sets 15 Minutes to finish B. Grind For time - 20 minutes to finish 20 Cal Bike 15 Heavy DB Hang Clean and Jerks 10 Chest to Bar 5 Wall Walks x 3 Sets Score: A. Total Push ups, Total Ring Rows B, time and weight. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="CLOSED FOR YPN EVENT Saturday 6.23"] We appreciate you all understanding our closing today! If you are a Young Professional/Business owner in the area we invite you to come out to our Young Professionals Network Event today! Click here to register The Day's Agenda is below! 10:00a.m. – 11:00a.m. = Entrepreneurial Insight
  • Learn about our entrepreneur’s:
    • Background, milestones, successes, failures, and lessons learned
    • Business skills acquired, business challenges faced and currently facing
    • Business model and its evolution over time
11:00a.m. – 12:00p.m. = Introduction to CrossFit
  • Learn about and perform a new workout
12:00p.m. = Recover & Connect
  • Enjoy the light snacks provided, ask our entrepreneurs questions you may not have been able to ask, and connect with those who exercised with you
You must register for this event in advance. Please note that all attendees will be required to sign a waiver. Please sign and submit the waiver through this link. Gym/workout attire is required. Water is encouraged to bring. Space is limited so if you have a change of plans, notify us immediately so someone else can have your spot. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 6.24"] FIT & COMP A. Flow/Map10 60 Minute Amrap 20yd Left Arm Overhead Carry 20yd Right Arm Overhead Carry 10 Cal Bike 20s FLR on Rings 10 Spiderman Steps 30 singles 10 Step Ups 10 Cal Row Map 10: https://opexfit.com/blog/why-do-we-love-map-10/ [/elitetoggle][/eliteaccordion]

2018 06 17

Programming 6.11 – 6.16

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[eliteaccordion][elitetoggle title="Whats going on this week!"] Save the Date! June 30th is CrossFit South Bend's 9 year anniversary party! Click here for more details Our CFSB Garage sale has been launched! Click here for the details 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 We are closed Saturday for a YPN Event! click here to learn more Jorts Day July 4th! Wear your best Jean Shorts Bring A Friend Day July 21st! More details to come [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Monday 6.11"] FIT A. Vertical Push + Pull E90s 12-15 Strict Barbell Press from Floor 12-15 Strict Pull Ups/Ring Rows x 6 sets (18 min) *build for 2 sets, 4 sets difficult B. Alactic + Aerobic 40s 10 American KB Swings, heavy - Max No Push Up Burpees in time remaining 40s Singles rest 120s x 4 Sets (13:20 min) COMP A. Vertical Push + Pull E90s 9-12 L-seated DB Presses 9-12 Strict Pull Ups x 6 sets (18 min) *build for 2 sets, 4 sets difficult B. Alactic + Aerobic 40s to perform 5 DB Hang Clean and Jerks, heavy + Max Burpees in time remaining 40s Double Unders rest 120s x 4 Sets (13:20 min) Score: A, weights used B, weight used + total reps [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 6.12"] FIT A. Skill 10-15 minutes on Snatch Skill Work B. Speed Strength E90s Odd Rounds: Overhead Squat x 8 Even Rounds: Snatch RDL x 8 x 5 Sets (15 min) *build, use the same weight for both movements C. For time 20 Cal Row 20 Ball Slams 20 Cal Bike 20 Russian Kettlebell Swings 200m Run 20 Kettlebell Squats 9 minute cap COMP A. Skill 10-15 minutes on Snatch Skill Work B. Speed Strength E90s Power Snatch + Hang Snatch + Overhead Squat (1+1+1) x 10 Sets (15 min) *build C. For time 20 Cal Row 20 Ball Slams 20 Cal Bike 20 Russian Kettlebell Swings 200m Run 20 Kettlebell Squats 9 minute cap Score: A, weight. B, total reps or time. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 6.13"] FIT & COMP A. Horizontal Push + Pull E90s 9-12 Bench Press 9-12 Dual DB Bent Over Row x 6 sets (18 min) *build for 2 sets, 4 sets difficult B. Accessory 10 minutes of Turkish Get Ups Score: A, weight. B, weight and reps. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 6.14"] FIT A. Skill 10-15 minutes of Clean and Jerk Skill Work B. Speed Strength E90s Odd Rounds: Front Squat x 8 Even Rounds: Push Press x 8 x 5 Sets (15 min) *build, use the same weight for both movements C. CP 10 Minute Amrap 10 Thrusters, moderate weight Run 200m COMP A. Skill 10-15 minutes on Clean and Jerk Skill Work B. Speed Strength E90s Power Clean + Hang Clean + Shoulder to Overhead (1+1+1) x 10 Sets (15 min) *build C. CP 10 Minute Amrap 10 Clean and Jerks, moderate weight Run 200m Score: A, weight. B, weight and rounds +reps [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 6.15"] FIT & COMP A. Aerobic 30 Minute Amrap 15 American KBS 400m Run 30 Double Unders B. Accessory 60s Bicep Curls 60s Incline Push Ups x 5 Sets (10 min) Score: A, rounds + reps [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 6.16"] FIT & COMP A. Pace 40s Cal Bike 30s Rest 40s Burpees 30s Rest 40s Cal Row 30s Rest 40s Alternating DB/KB Snatch 30s Rest x 7 sets Score: Each modality separate in total reps [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 6.17"] FIT & COMP Fathers Day Flow 45 Minute Amrap Bike 90s 2 Dead Hang To Inverted / 10 Scap Pulls 4 TGU 8 GHD Sit Ups / 12 Sit Ups Row 90s 15 Hollow Rocks 5 Inchworms One HS Walk attempt up to 40ft / Hips above shoulders bear crawl   [/elitetoggle][/eliteaccordion]  

2018 06 10

Programming 6.4 – 6.10

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[eliteaccordion][elitetoggle title="Whats going on this week!"] Sports Performance Camp Pre-registration is up! Click here for more details Save the Date! June 30th is CrossFit South Bend's 9 year anniversary party! Our CFSB Garage sale has been launched! Click here for the details Our Beginner's Olympic Weightlifting Camp Registration will be closing soon! Click here to check it out Have a friend wanting to check out CrossFit? We have a 5 week Reboot Challenge beginning soon! Send them this link if you think they will be interested!  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   [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Monday 6.4"] FIT A. EMOM 8-10 Back Squat @ 1 sec pause at bottom 8-10 Strict Pull Ups 40s Max Anchored + Hands at temples Sit Ups 8-10 L-Seated Dumbbell Presses x 5 Sets (20 minutes) *Build B. 3 Minute Amrap Run Max Distance rest 1:30 x 4 Sets COMP A. EMOM 3 Back Squats @ 4441 20s Chest to Bar Pull Ups 5 UB Push Jerks rest 1 min x 5 Sets (20 minutes) *Build B. 3 Minute Amrap Run Max Distance rest 1:30 x 4 Sets Score: A. BS Weight, Total Pull Ups, Press/PJ Weight B. Distance as accurately as you can Notes: B. Run inside, outside, shuttle, run out 1:30 and then run back - just do it. Work on consistency. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 6.5"] FIT A. 15 Minutes of HPS Skill work B. @90s Mark Hang Power Snatch + Overhead Squat (3+2) x 7 Sets (10:30) Stay at light to moderate weights and work technique/speed C. EMOM 8 Deadlifts - Let go of the bar at the bottom and regrip 60s Max Push Ups Calorie Bike 60s x 5 Sets (15 min) Build COMP A. 15 Minutes of HPS Skill work B. @90s Mark Hang Power Snatch + Snatch Balance + Overhead Squat (1+1+1) x 7 Sets (10:30) Stay at light to moderate weights and work technique/speed C. EMOM 5 TNG Power Cleans 60s Max Ring Dips Calorie Bike 60s x 5 Sets (15 min) Build Score: B. Don't score,  work technique C. Heaviest load - total PU/RD reps, total calories. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 6.6"] FIT A. @ the top of a 2 min mark 20 UB BW/DB Reverse Lunges 50 Singles/25 Doubles 12-15 Left Arm Meadows Row 12-15 Right Arm Meadows Row 60s Row for Calories x 5 Sets (25 min) *Start challenging, you can take weight off, but you can't put it back on. COMP A. @ the top of a 2 min mark 20 UB Barbell Front Rack Reverse Lunges 40 Doubles 12-15 Left Arm Meadows Row 12-15 Right Arm Meadows Row 60s Row for Calories x 5 Sets (25 min) *Start challenging, you can take weight off, but you can't put it back on. Score: -Lunge weight remaining -Meadows Row Weight remaining -Lowest Calorie Row score [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 6.7"] FIT A. 15 minutes of HPC Skill work B. @90s Mark Hang Power Clean + Front Squat (3+2) x 7 Sets (10:30) Stay at light to moderate weights and work technique/speed C. 30s Push Presses 30s Rest 30s Russian KB Swings 30s Rest x 5 Sets COMP A. 15 minutes of HPC Skill work B. @90s Mark Hang Power Clean + Front Squat + Split Jerk (1+1+1) x 7 Sets (10:30) Stay at light to moderate weights and work technique/speed C. 30s Shoulder to Overhead 135/95 30s Rest 30s Alternating DB Snatches 50/35 30s Rest x 5 Sets Score: B. Heaviest complex weight C. Total reps and weight used. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 6.8"] A. EMOM 9-12 Barbell Bench Press 15-20 DB Curls 10 Scap Pulls x 5 Sets (15 min) Build B. For time (20 minute cap) 5 Front Squats AHAP *pulled from rack 5 Burpees Run 100m rest/walk 2:00 between rounds x 4 Sets COMP A. EMOM 3-6 Barbell Bench Press 5 Burpee Pull Ups rest 1 minute x 5 Sets Build B. For time (20 minute cap) 5 Front Squats AHAP *pulled from floor, first rep can be squat clean 5 Burpee Box Jumps Run 100m rest/walk 2:00 between rounds x 4 Sets [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 6.9"] FIT & COMP Putting the notes at the top today, listen. we are using sandbags ,tires, and ropes today. You may get your shit dirty and your legs scratched up (that is, if you forget to wear appropriate gear for rope climbs) So, I'll do my best to clean up the tires before the workout You do your best to wear clothes you don't mind messing up and wear socks/leg protection for rope climbs. Teams of 3 *get the work done, however possible 60 Tire Flips 60 Sandbag to shoulder 600m Heavy Farmers Walk 30 Rope Climbs Score: Just get the work done before class is finished. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 6.10"] FIT & COMP A. @ the top of a 3:30 min mark 20s Bike, Hard 3:00 row, easy 20s Run, Hard 3:00 amrap, 10 Russian KBS, 5 NPBP, 30 Singles/15 Dbls, easy x 2 Sets (28 min) B. Row 3:00 for calories Notes: for A, keep everything sustainable [/elitetoggle][/eliteaccordion]

2018 06 03

Robert Mischler, Basketball player at Cornell University

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Going into the Strength &Conditioning program, I didn’t know what to expect because a lot of the movements and lifts were new to me. What I got out of the program beat my expectations tenfold. Not only was I able to train with my brother every day, but Carl and Brandon provided me and the other trainees the expertise needed to perform each exercise and lift to the best of our abilities. They were very personable and took the time to teach each athlete correct techniques while pushing us to be at our best. I made huge strides in my overall strength, explosiveness, and quickness in the short, ten weeks of training to the point when I got back to school, my Strength & Conditioning coach asked me, "What did you do this summer?" The Summer S&C training camp was a great experience all around and I’ll be back again this summer to do it again. Interested in learning more? Click here to learn more about our Sports Performance Camps

2018 05 29

Programming 5.28 – 6.3

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[eliteaccordion][elitetoggle title="Whats going on this week!"] Sports Performance Camp Pre-registration is up! Click here for more details Our CFSB Garage sale has been launched! Click here for the details 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 5.28"] Murph! Check the murph details on the banner above :) [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 5.29"] FIT Global Warm Up: 15 Minute Hang Power Clean / Power Clean Warm Up A. Every 2 minutes for 24 minutes Hang Power Clean x 3 Build to a challenging set B. Bike 3 minutes for Max Calories COMP A. Every 2 minutes, for 24 minutes (12 sets): Power Clean x 1 Loading per set (by %): 60, 65, 70, 75, 80, 85, 90, 93, 96, 99, 101, 101+ B. Bike 3 minutes for Max Calories Score: A, weight. B, Calories. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 5.30"] FIT A. @ the top of a 2 minute mark Back Squat x 5 Back Squat x 5 Back Squat x 3 Back Squat x 2 Back Squat x 2 Back Squat x 1 Rest 2 minutes after last single, then perform @ the top of a 3 minute mark Back Squat x 1 Back Squat x 1 Back Squat x 1 Build over the course of the sets B. Teams of 3 - At the top of a 1:30 minute mark Back Squat x 3 (75-85% suggestion) Burpees x 5 Run 100m Partner 2 goes at the top of the next 1:30, partner 3 goes on the 1:30 after that. Continue until you have all hit 4 Sets COMP A. @ the top of a 2 minute mark Back Squat x 5 @ 55% Back Squat x 5 @ 65% Back Squat x 3 @ 75% Back Squat x 2 @ 85% Back Squat x 2 @ 90% Back Squat x 1 @ 95% rest 2 minutes, then perform Immediately into @ the top of a 3 minute mark Back Squat x 1 @ 101-105% Back Squat x 1 @ 101-105%+ Back Squat x 1 @ 101-105%+ B. Teams of 3 - At the top of a 1:30 minute mark Back Squat x 3 (75-85% suggestion) Burpees x 5 Run 100m Partner 2 goes at the top of the next 1:30, partner 3 goes on the 1:30 after that. Continue until you have all hit 4 Sets Score:  A, weight. B, weight and lowest round time. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 5.31"] FIT A. @ the top of a 2 minute mark Bench Press x 5 Bench Press x 5 Bench Press x 3 Bench Press x 2 Bench Press x 2 Bench Press x 1 rest 2 minutes, then perform Immediately into @ the top of a 3 minute mark Bench Press x 1 Bench Press x 1 Bench Press x 1 Build over the course of the sets B. 5 Minute Amrap 10 K/DB Push Presses 10 Box Jumps with Step Down x 3 Sets Row remaining time for Calories COMP A. @ the top of a 2 minute mark Bench Press x 5 @ 55% Bench Press x 5 @ 65% Bench Press x 3 @ 75% Bench Press x 2 @ 85% Bench Press x 2 @ 90% Bench Press x 1 @ 95% rest 2 minutes, then perform Immediately into @ the top of a 3 minute mark Bench Press x 1 @ 101-105% Bench Press x 1 @ 101-105%+ Bench Press x 1 @ 101-105%+ B. B. 5 Minute Amrap 10 K/DB Push Presses 50/35 10 Box Jumps with Step Down x 3 Sets Row remaining time for Calories Score: A, weight. B, total reps including the 3 initial sets. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 6.1"] FIT A. @ the top of a 2 minute mark Deadlift x 5 Deadlift x 5 Deadlift x 3 Deadlift x 2 Deadlift x 2 Deadlift x 1 rest 4 minutes, then perform Immediately into @ the top of a 3 minute mark Deadlift x 1 Deadlift x 1 Deadlift x 1 B. "Annie" - 8 Minute Cap 50.40.30.20.10 Double Unders Sit Ups COMP A. @ the top of a 2 minute mark Deadlift x 5 @ 55% Deadlift x 5 @ 65% Deadlift x 3 @ 75% Deadlift x 2 @ 85% Deadlift x 2 @ 90% Deadlift x 1 @ 95% rest 4 minutes, then perform Immediately into @ the top of a 3 minute mark Deadlift x 1 @ 101-105% Deadlift x 1 @ 101-105%+ Deadlift x 1 @ 101-105%+ B. "Annie" - 8 Minute Cap 50.40.30.20.10 Double Unders Sit Ups Score: A, weight. B, time or reps in cap. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 6.2"] FIT & COMP 30 Minute Amrap Teams of 4 100 Burpees 200 Cal Bike 300 Air Squats/Goblet Squats 400 Double Unders/Singles *Run 200m as a team between segments Score: Total reps [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 6.3"] A. LE Work 2:30 Min Clock 9.7.5 Unbroken TNG Deadlifts No Push Up Burpees Run in remaining time + rest 7:30 minutes x 4 Sets [/elitetoggle][/eliteaccordion]

2018 05 28

CFSB Garage Sale!

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Hello CFSB FAMILY, We are going to hold our 2nd annual CFSB Garage Sale!!! Why? We would like to purchase some more equipment for the gym and what better way than to get rid of your “Junk” someone else’s “Treasure” and have the money go towards new equipment!!! Our goal is to pull in around $3000 ? We can do it!!!! If you have some bigger value items, bring those in and we can help price it if you’re not sure. If you need help getting them here, let us know and we will pick it up!!! Everything that does not sale we will be donating unless you come and pick up your stuff, Sunday the 8th by 12pm. DROPPING OFF: You can bring in your items starting on Saturday June 30th through the Day Of - Saturday July 7th. I would take any help for set up on Friday starting around 2:00pm. If you have bags, card tables, clothes hanging units or money holders ( box, aprons, etc) that you would not mind us using for the sale, it would be much appreciated! LAST! IF YOU WOULD LIKE TO HELP WORK -  LET AMY KNOW. We are looking to have 2 checkout stations- we will be accepting cash & credit. 4-6 helpers would be ideal every 2-3 hours.  We can rotate in taking money and floaters to keep the sale looking nice, organized and not trashed! Trust me a well kept area where people don’t have to search thru stuff, sales quicker!! It also gives the appearance that we take pride in our stuff and it’s not just JUNK ? Email Amy at amy@crossfitsouthbend.com if you can help.  Let her know SPECIFIC hours you can help, if not she will put you in anywhere!!!! WHEN: July 7th,  2018 TIME: 8:00 am – 3:00 pm WHERE: CFSB GYM WHAT TO BRING: ANY and ALL items you want to sell. BIG or SMALL ? *Examples: Antiques, couch, tables, chairs, tv’s, computers, household items, clothes, shoes, hats, books, cds-music or movies, mowers, hand tools, power tools, toys, camping gear, hiking gear, sporting equipment, or sports related items, bikes, cookware, dishes, appliances, medical stuff …….. YOU GET THE IDEA !!!!!! ** PRICING: If you have garage sale stuff marked already, you DO NOT need to remove your label. We will just sale it at the price marked ?

2018 05 25

Programming 5.21 – 5.27

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[eliteaccordion][elitetoggle title="Whats going on this week!"] Sports Performance Camp Pre-registration is up! Click here for more details Memorial Day Murph Schedule launched 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 5.21"] FIT A. EMOM Pull Ups x 8-12 Weighted Glute Bridges x 20-30 x 5 Sets (10 min) Build B. EMOM Alternating Reverse Lunges in Place x 10 L/R=1 10 Landmine Twists L/R=1 x 5 Sets (10 min) Build C. Amrap in 10 minutes 10 Thrusters 75 Singles or 35 Doubles COMP A. EMOM (Power Clean + Front Squat 1+3) + (6 Burpees over Bar) rest 1 min Row 60s for Cals rest 1 min x 6 Sets (24 min) *Work on being consistent, start challenging with the weight - you can take weight off but you can't put it back on - if you can't get the work done in the time frame...don't do COMP. B. Amrap in 10 minutes 10 Left Arm Single Arm KB Overhead Squats 55/35 10 Right Arm Single Arm KB Overhead Squats 55/35 50 Double Unders Score: Fit A/B: Total Pull Ups, Fit C: Rounds + Reps Comp A: Weight left on bar, Lowest Cal # Comp B: Rounds + Reps [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 5.22"] FIT A. EMOM Left Arm Landmine Suitcase Deadlift x 9-12 Right Arm Landmine Suitcase Deadlift x 9-12 Left Arm DB Bench Press x 9-12 Right Arm DB Bench Press x 9-12 Left Side Plank 20-45s Right Side Plank 20-45s x 4 Sets (24 min) Build B. 10 Minute Amrap 10 Ring Rows 10 Incline Push Ups *Share spots if needed with ring rows - perform at casual pace *perform ring rows pronated today COMP A. EMOM Left Arm Thicc Side Landmine Suitcase Deadlift x 9-12 Right Arm Thicc Side Landmine Suitcase Deadlift x 9-12 50yd Unbroken Farmers Walk AHAP (25 out and back) Max Tuck/L-sit in 60s x 6 Sets (24 min) Build Max tuck/L-sit does not have to be unbroken, accumulate time within the minute. B. 10 minute amrap 10 Ring Rows 10 Deficit Push Ups *share spots if needed with ring rows - perform at casual pace *perform ring rows pronated today Score: Fit A: Heaviest landmine weight and bench press weight. Fit B: Rounds + Reps Comp A: Heaviest landmine weight, farmers walk weight Comp B: Rounds + Reps [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 5.23"] FIT & COMP 30 Minute Amrap - Teams of 2 - Alternate Movements Row 10 Cal 20 American Kettlebell Swings Bike 10 Cal 15 Box Jumps with Step Down 50 Doubles or 50 Singles Score: Rounds + Reps [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 5.24"] FIT A. EMOM Left Arm DB/KB Row x 12-15 Right Arm DB/KB Row x 12-15 Floor Press x 12-15 x 5 Sets (15 min) Build *perform rows pronated today instead of neutral grip B. @ the top of a 5 minute mark 20 Unbroken Back Squats 7 Burpees x 4 Sets (20 min) *If you can't perform the set unbroken or you can't finish in the time, you must take weight off -if you take weight off - you can't add it back on. COMP A. EMOM Strict Pull Ups x 6-9 Supinated Grip Bent Over Row x 12-20 rest 1 minute x 5 Sets (15 min) B. @ the top of a 5 minute mark 20 Unbroken Front Squats pulled from floor 8 Bar Facing Burpees x 4 Sets (20 Min) *If you can't perform the set unbroken or you can't finish in the time, you must take weight off -if you take weight off - you can't add it back on. Score Fit A: Row Weight and Floor Press Weight Fit B: Weight left on your bar Comp A: Strict Pull Up Reps, Bent Over Row Weight. Comp B: Weight left on your bar [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 5.25"] FIT A. EMOM L-Seated Dumbell Press x 12-15 60s Steps 5yd Lateral Hip Circles 60s Max Plank on Hands 60s Steps 5yd Fwd/Back Monster Walk Theraband x 5 Sets (20 min) Build B. 10 Steps Alt Reverse Dumbell Death March LR=1 10 Weighted Sit Ups 20 Hammer Curls x 3 Sets (15 min cap) COMP A. EMOM Bench Press x 6-9 rest 1 min Max Handstand Hold in 1 min rest 1 min x 5 sets (20 min) Build across the sets B. 20 Alternating DB/KB Snatches 15 Toes to Bar 10 Ring Push Ups x 3 Sets (15 min cap) Score: Fit A: DB Press Weight Fit B: Just do it Comp A: Bench Press Weight Comp B: Just do it [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 5.26"] FIT & COMP 3 Minute Amrap 30/25 Cal Bike Max Burpee Box Jumps in time remaining rest 3 min + 3 Min Amrap 35/30 Cal Row Max Double Unders in remaining time rest 3 min x 3 Sets (36 min) [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 5.27"] FIT & COMP A. LE Work 2 Min Clock 7.5.3 Unbroken TNG Deadlifts No Push Up Burpees + Run Hard in remaining time rest 6 minutes x 4 Sets *if you aren't finishing the 7.5.3 in 60s or under, you need to modify or strip weight *work on consistency [/elitetoggle][/eliteaccordion]

2018 05 20

Zach’s Story, Rugby player at University of Arizona

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What brought me to CFSB to train was pressure from my rugby coach to become a better athlete, he saw some athletic potential in me but I needed some way to unlock that potential. Carl Case is one of our conditioning coaches for the Penn Rugby team and he also is a trainer at CFSB so that helped draw me to this gym and program instead of other programs. The training was different than the traditional ways of strength training I was used to because of the exercise split but it is aimed at making you a better athlete and that’s exactly what it does. The conditioning work is brutal, but well worth it and gives you a great feeling of accomplishment after you grind through one. All of my athletic accomplishments are due to training at CFSB and in the strength and con ditioning program. I was never the fastest runner, most agile, or the quickest guy on any of my teams, but that was before I went through this program. I am now much quicker and have a much better step. I remember one play my junior year in specific, where I was very near to the out of bounds line and I made a quick step and remained in bounds and ran in for a score, after that I looked at Coach Carl and attributed that to his training. I started coming into CFSB my sophomore year and after that season and my junior year I made the all-state team and before CFSB there was no chance I would have made a high level team like that. I have gained, speed, strength and power through this program that I can attribute to all of my on field successes. Interested in learning more? Click here to learn more about our Sports Performance Camps  

2018 05 18

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