Programming 12.11 –

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[eliteaccordion][elitetoggle title="Whats going on at CFSB"] Click here for details on Holiday Closings, DVT Trip, New Swag, Christmas Dress Up Wod, Official South Bend Barbell Club and our Center for the Homeless Toy/Glove/Hat/Coat drive! Our Next CF Kids Camp Registration is open here! Check our Margaret's Story here! Check out Our Michael Bann Movement and Assessment Seminar coming up in February Here Love us at CFSB? Want to leave us a review? It really helps!

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Follow us on instagram here [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Monday 12.11"] In the Warm Up: See Saw Walk Practice FIT A. 15 Minutes to establish a Deadlift 8rm @ 3111 B. 12 Minute Cap For time: 1000 Meter Row 50 Goblet Squats/Air Squats 30 Jumping Chest to Bar Pull Ups/Ring Row COMP A. 15 Minutes to establish a Deadlift 3rm B. “Jackie” - 12 Minute Cap For time: 1000 Meter Row 50 Thrusters (45/33 lbs) 30 Pull-Ups Score: A, weight. B, time. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 12.12"] FIT A. 4 Sets, 25 Minute Cap 5-8 Bench Press @ 3111 15-20 Sit ups B. 12 Minute Amrap 50 Singles/25 Dbls 30 Russian Kettlebell Swings 20 Seated Dips/Incline Push Ups COMP A. 4 Sets, 25 Minute Cap 2-4 Bench Press 6-8 Evil Wheels B. 12 Minute Amrap 50 Double Unders 30 American Kettlebell Swings 70/55 20 Ring Dips Score: A, bench weight. B, reps. Notes: I'd prefer all sets are heavy for A. If there is a build I'd prefer it was minor. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 12.13"] In the Warm Up: Hang Power Snatch /Snatch warm Up FIT A. 20 Minute Amrap Hang Power Snatch x 5 rest 60-90s between B. For time - 8 minute cap 15-10-5 Plate Ground to Overhead Burpees/No Push Up Burpees COMP A. 20 Minutes to establish Snatch Heavy Single B. "Grace" 8 minute cap 30 Clean and Jerks for time 135/95 Score: A, weight. B, time or reps in cap. Notes: A. FIT- these are for quality - build if the coach gives you the green light. B. FIT- Challenge yourself here, I'd rather see you choose a weight you almost finish than one you finish far too fast. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 12.14"] FIT A. 3 Sets - 20 minute cap Back Squat 8-10 Reps @ 3111 B. 15 Minute Amrap In teams of 3-4, Row as many calories as possible as a team - 20 Calories at a time COMP A. 20 Minutes to work to a Back Squat heavy single B. 15 Minute Amrap In teams of 3-4, Bike as many calories as possible - 20 Calories at a time Score: A, weight. B, cals. Notes: A, FIT - I'd prefer all sets challenging. B. Fast transition, get after it. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 12.15"] FIT A. 3-4 Sets - 20 Minute cap Dumbell Press 8-10 @ 3111 B. 7 Minute Amrap 7 Box Jumps/Step Ups 7 Burpees/No Push Up Burpees 7 Russian Kettlebell Swings COMP A. 20 Minutes to work up to a Press Heavy Single B. 7 Minute Amrap 7 Box Jumps 24/20 7 Burpees 7 American Kettlebell Swings 70/55 Score, A - weight. B, reps. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 12.16"] FIT A. For time - 25 Minute Cap 2000 Meter Row immediately followed by… Five rounds of: 6 Strict Pull-Ups 12 Goblet Squats immediately followed by… 200 Singles COMP A. For time - 25 Minute Cap 2000 Meter Row immediately followed by… Five rounds of: 9 Front Squats (155/105 lbs) 12 Chest to Bar Pull-Ups immediately followed by… 100 Double Unders Score: Time or amount of work performed in time [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 12.17"] FIT & COMP 20 Minute Amrap 30 Alternating DB/KB Snatches 20 Ten Meter Runs 10 Burpee Box Jumps Score: Rounds + Reps [/elitetoggle][/eliteaccordion]  

2017 12 10

Margaret and CFSB’s New You Challenge

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Participating in this program is easily one of the best decisions I've made towards achieving my health and fitness goals. The program was well balanced covering exercise, diet, as well as lifestyle habits. The coaches were dedicated, not just in teaching the group classes, but in catering to individual questions and needs outside of the gym. I was initially taken aback by the honesty and frankness, but I came to appreciate the no bullshit attitude. There were no empty promises about amazing results and the responsibility of following the program was placed solely on the participant; the coaches were there to coach, not to drag me along kicking and screaming. Consciously taking full ownership of my health was an important choice the New You Challenge helped me to make. Whether I met my initial goals or not, I know I've taken steps in a direction I want to go. Woo!

2017 12 10

SWAG Pre Orders

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Click here to Pre-Order Alright everyone, our winter apparel release is here! We are excited to bring you a few different items. 1. "The Stronger, The Better" Venetian Gray Hooded Long Sleeve T-shirt is lightweight, durable, tri-blend. Just like coffee, the stronger we are the, the better we are. 2. 20 oz Matte Black Tumble with Stainless Steel CFSB Logo
3. "The Stronger, The Better" Bundle, which includes Hooded Long Sleeve T-shirt, 20 oz Matte Black Tumble, and 1lb Bag, our own CFSB Coffee from Local Coffee Roaster Zen Cafe Pre-orders will run through the end of the day Friday, December 8th.  

2017 12 03

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Programming 12.4 – 12.10

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[eliteaccordion][elitetoggle title="Whats going on at CFSB"] Things we have going on this week! Swag Pre Orders Are Up! New Refer A Friend Program is Launched for the New Year! CrossFit South Bend DVT Trip Scheduled for December 16th Stay tuned this month for...Our upcoming Holiday Charity, Xmas Sweater/Holiday Wod, Pull Up Webinar, and us now having an officially registered USAW Barbell Club Love us at CFSB? Want to leave us a review? It really helps! Facebook: Click here! Google: Click here!  [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Monday 12.4"] FIT A. 15 Minute Power Snatch + OHS Technique/Warm Up + 10 Minute EMOM - work one minute, rest another Power Snatch + OHS 1+3, build or work tech B. 12 Minute Amrap 10 Overhead Squats/Front Squats 20 Sit Ups COMP A. 15 Minute Snatch Technique/Warm Up + 10 Minutes Snatch EMOM x 1, build B. 12 Minute Amrap 5 Full Snatches @ 80% of today's single 15 Toes to Bar Score: A, weight. B, total reps. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 12.5"] FIT A. 20 Minute Cap Deadlift 5.5.5.5 B. 20 Minute Amrap - Teams of 2, alternate rounds 10 Floor Presses 20 Kettlebell Swings COMP A. 20 Minute Cap Power Clean 3.3.3.3 B. 20 Minute Amrap - Teams of 2, alternate rounds 10 Floor Presses 20 Double KB Swings Score: A, weight. B, rounds + reps. Notes: Alternate full rounds with your partner, pick a weight that is tough for the 10. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 12.6"] FIT A. 20 Minutes Clean Technique Work + 10 Minutes to practice and building to your 10 front squat from the floor B. 4 Sets 10 Front Squats Max Ring Rows rest 1:00 between rounds COMP A. 20 Minutes Clean Technique Work + 10 Minutes to build to your heavy clean B. 4 Sets 1.1.1.1.1 Full Cleans AHAP Max UB Bar Muscle Ups/Strict Pull Ups Score: A, weight B, Weight, Reps. Notes: Think of part B as "for quality" move smoothly between the movements [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 12.7"] FIT FIT A. 15 Minutes of Push Press/ Push Jerk Technique Work + EMOM for 10 Minutes - Pulled from the floor Press, Push Press, Push Jerk x 3, build or work technique B. For time - 10 Minute Cap 5 Burpees 100 Singles 10 Burpees 80 Singles 15 Burpees 60 Singles 20 Burpees 40 Singles 25 Burpees 20 Singles COMP FIT A. 15 Minutes of Push Press/ Push Jerk Technique Work + EMOM for 10 minutes - Pulled from the floor Push Jerk x 2, build B. For time - 10 Minute Cap 5 Burpees on to a 45 plate 80 Dbls 10 Burpees on to a 45 plate 60 Dbls 15 Burpees on to a 45 plate 40 Dbls 20 Burpees on to a 45 plate 30 Dbls 25 Burpees on to a 45 plate 20 Dbls Score: A, weight. B, time or reps in cap. Notes: For FIT, No Push Up Burpees are an option [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 12.8"] FIT A. 3 Sets 16 Unbroken Bodyweight/Dumbell Walking Lunges rest 60s 8 Barbell Bent Over Row rest 60s B. 4 Sets 45s of Goblet Squats rest 15s 45s of Sit Ups rest 15s COMP A. 3 Sets 16 Unbroken  Dumbell Walking Lunges rest 60s 8 Barbell Bent Over Row rest 60s B. 4 Sets 45s of Wall Balls 20/14 - 10/9 rest 15s 45s of Medicine Ball V-ups rest 15s Score: A, weight(s) B, reps. Notes: For the barbell bent row, perform the variation where the bar does not touch the floor at the bottom. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 12.9"] FIT A. 5 Sets 3 Minute Amrap 3 Deadlifts 6 Push Ups/Incline Push Ups 9 Air Squats rest 60s between rounds COMP A. "Chief" 5 Sets 3 Minute Amrap 3 Power Cleans 135/95 6 Hand Release Push Ups 9 Air Squats rest 60s between rounds Score: A, reps. Notes: Choose a movement you can be consistent with through the workout. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 12.10"] FIT & COMP A. 7 Sets 30s Max KB Swings rest 30s 30s Max Dbls/Singles rest 30s + rest 3:00 + B. Death By 10 Score: A, reps. B, total 10 yard trips. [/elitetoggle][/eliteaccordion]

2017 12 03

DVT TRIP!

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Hey all!
 
Keith Davis is going to give a DVT Presentation for all of us!
 
This is free and is for anyone of any age to come out and enjoy
 
The Digital Visualization Theater (or DVT) is an entirely digital planetarium.  As a planetarium it can provide all the traditional demonstrations of the night sky as seen with the naked eye from Earth.  As a digital planetarium it includes a three dimensional model of the universe as astronomers know it, and can take the audience on a personal tour through the universe.  This virtual universe is projected above the audience on a 50-foot diameter hemispherical dome for an immersive experience.  At 3:00 PM On Saturday December 16th, Keith Davis will offer a live tour of the universe, starting with a demonstration of the night sky from earth, flying by a few planets of the audience’s choice, showing the orbit if the newly discovered comet ISON and flying to the edge of the universe.  Keith live narrate the presentation, customizing it to the audience’s questions, and will happily answer questions at the end of the presentation.
 
Location:  The DVT is attached to the North side of Jordan Hall of Science on Notre Dame Campus (see map)
 
Parking: On Saturday, there aren’t any events listed on the University Calendar, so you shouldn’t have any trouble parking.  The closest spot is in the library parking lot (labeled B2 Library Lot), or the ROTC (in gray on the map, labeled B2) building parking lot right next to Jordan.  If for some reason those are gated or full, you can park by the stadium and walk north to the building.
 

2017 12 02

Programming 11.27 – 12.3

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[eliteaccordion][elitetoggle title="Whats going on at CFSB"] Nothing Crazy other than some holiday closings! We are laying low for a week or two before we start launching some more stuff!

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[/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Monday 11.27"] FIT A. 20 Min Snatch Technique Work/warm up + 10 Minutes to practice/build OHS B. 15 Minute Amrap 5 Overhead Squats - Smooth Moderate Weight 10 Ring Rows 20 Sit Ups COMP A. 20 Min Snatch Technique Work + 10 Minutes to build B. 15 Minute Amrap Full Snatch x 2 moderate to heavy 12 Chest to Bar/Kipping Pull Up Full Snatch x 2 moderate to heavy 12 Toes to Bar Score: B, Snatch/OHS weight, Total Reps. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 11.28"] FIT A. 25 Minute Cap 4-5 Sets, all sets heavy CGBP x 5 C. 5 Sets for time - 10 minute cap 5 Heavy Deadlifts 10 Hand Release Push Ups/Push Ups/ (15)Incline Push Ups COMP A. 25 Minute Cap 4-5 Sets, Build CGBP x 5, all sets heavy C. 5 Sets for time - 10 minute cap 5 Heavy Deadlifts 10 Ring Dips Score: A, weight. B, Weight/Time (or reps in cap) [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 11.29"] FIT A. 20 Minutes Clean Technique Work + 10 Minutes to practice/build FS B. 15 Minute Amrap 5 Front Squats 10 Bent Over KB Rows Each Arm COMP A. 20 Minutes Clean Technique Work + 10 Minutes to build B. 15 Minute Amrap Full Clean x 2 2-4 UB Bar Muscle Ups, 2-4 Strict Chest to Bar Score: B, Weight/Reps [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 11.30"] FIT A. 15 Minutes Push Jerk Technique Work B. 15 Minutes to work to a Push Jerk/Push Press x 5 C. 5 Sets - 12 Minute Cap 10 Russian Kettlebell Swings 10 KB Press/Push Press Each Arm COMP A. 15 Minutes Jerk Technique Work B. 15 Minutes to work to a Split Jerk/Push Jerk 3rm C. 5 Sets - 12 Minute Cap 8 Power Cleans @ 155/100 10 Handstand Push Ups Score: B, Weight. C, Time or Reps in Cap [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 12.1"] FIT A. Every 2:00 for 6 Sets Back Squat x 3, all sets heavy B. 15 Minute Amrap 50 Singles/25 Doubles 20 Reverse Lunges/Step Ups 5 Strict Pull Ups/10 Ring Rows COMP A. Every 2:00 for 6 Sets Front Squat x 3, all sets heavy B. 15 Minute Amrap 50 Doubles 20 DBL Front Rack Reverse Lunges 8 Strict Pull Ups Score: A, weight. B, Weight/Reps. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 12.2"] FIT 3 Minute to perform 10 Burpee Box Step Ups 10 Shoulder to Overhead 7 Burpee Box Step Ups 7 Shoulder to Overhead 5 Burpee Box Step Ups 5 Shoulder to Overhead + rest 3:00 + 3 Minute Amrap Calorie Row + rest 3:00 x3 Sets COMP 3 Minute to perform 10 Burpee Box Jumps 24/20 10 Shoulder to Overhead 95/65 7 Burpee Box Jumps 24/20 7 Shoulder to Overhead 95/65 5 Burpee Box Jumps 24/20 5 Shoulder to Overhead 95/65 + rest 3:00 + 3 Minute Amrap Calorie Row + rest 3:00 x 3 Sets Score: Reps/Calories individually per each round [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 12.3"] FIT A. 30 Minute Amrap 15 Russian KB Swings 50 Singles Run 100 Yards COMP A. 30 Minute Amrap 15 American KB Swings 55/35 30 Doubles Run 100 Yards Score: Rounds + Reps [/elitetoggle][/eliteaccordion]

2017 11 26

Programming 11.21 – 11.24

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[eliteaccordion][elitetoggle title="Whats going on this week at CFSB"]

Whats going on at CFSB This week?!

***Familiarize yourself with the holiday closings at the gym!

https://crossfitsouthbend.com/holiday-closings-2017/

Love us at CFSB? Want to leave us a review? It really helps!

Facebook: Click here!

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[/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 11.21"] FIT A. EMOM 8 Sets, Build Deadlift x 3 B. 20 Minute Cap 4-5 Sets, Build CGBP x 5 C. 10 Minute Amrap 10 Russian KB Swings 5 Hand Release Push Ups/Push Ups/(10) Incline Push Ups COMP A. EMOM 8 Sets, Build Deadlift x 3 B. 20 Minute Cap 4-5 Sets, Build CGBP x 5 C. 10 Minute Amrap 20 American KB Swings 70/55 10 Ring Dips Score: A, heaviest weight. B, heaviest weight. C, total reps. Notes: A.Build over the 8 sets, this includes your warm up sets B. It's a 20 minute hard cap, no more sets after the bell goes off, so plan this out and move that ass. C. Fit has dropdown scaling, there is no scaling the ring dips for comp. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 11.22"] FIT A. 20 Minutes Clean Technique Work B. E90s x 16 Sets, Build Odd Sets: Power Clean + Front Squat (1+3) Even Sets: KB Bent Row 8-10 Each Arm COMP A. 20 Minutes Clean Technique Work B. E90s x 16 Sets, Build Odd Sets: Full Clean 1.1.1 Even Sets: 2-4 UB Bar Muscle Ups Score: B. Heaviest weight and total reps. Notes: Get the reps done and have a sense of urgency for the KB Bent Row Ring muscle ups will be allowed if equipment isn't available.   [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday & Friday 11.23 - 11.24"] Hey everyone, we are closed for thanksgiving and black friday, if we have open gym hours we will be posting it to the facebook members page here https://www.facebook.com/groups/cfsbmembers/   [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 11.25"] FIT & COMP 3 Minute Amrap 10 Barbell Thrusters 10 Toes to Bar/Scaled Toes to Bar rest 3:00 x 3 Sets + rest 10 minutes + 3 Minute Amrap 30 Alternating DB Snatches Max Burpee Box Jumps in remaining time rest 3:00 x 3 Sets [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 11.26"] FIT & COMP Move that blood again 60s Row 60s Jump Rope 60s Step Down Step Up 60s Jog 60s Bike 60s Turkish Get Up 60s Rest x6 Rounds [/elitetoggle][/eliteaccordion]

2017 11 20

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