Monday 11.20

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FIT A. 20 Min Snatch Technique Work/warm up B. E90s x 16 Sets, Build Odd Sets: Power Snatch + Overhead Squat (1+3) Even Sets: 8-10 Ring Rows, Hard C. Optional - if time allows 2 Sets 60s Dead Bug immediately into 60s Max Sit Ups - hands at temples, feet anchored rest 60s COMP A. 20 Min Snatch Technique Work B. E90s x 16 Sets, Build Odd Sets: Full Snatch 1.1 Even Sets: 7-10 Chest to Bar/Kipping Pull Ups C. Optional - if time allows 2 Sets 60s Dead Bug immediately into 60s Max Sit Ups - hands at temples, feet anchored rest 60s Score: B. Heaviest Weight, Total Reps. Notes: Everyone builds over the sets with weightlifting Fit: If the PS+ OHS is too much, Front Squat x 4 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! Google: Click here! 

2017 11 19

Friday 11.17

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FIT A. 20 Minute Amrap 20 Single Arm Front Rack Reverse Lunges 20 Alternating Dumbell Snatches 20 Scaled Toes to Bar/ Jumping Chest to Bar Pull Ups COMP A. 20 Minute Amrap 20 Single Arm Front Rack Reverse Lunges 55/35 KB 20 Alternating Dumbell Snatches 55/35 KB 20 Toes to Bar/Chest to Bar Score: Total Reps Notes: Alternate rounds on TTB and JPU Dropdown scaling for Fit will be Scaled TTB > Sit Ups Jumping Chest to Bar > Jumping Pull Ups > Ring Row  

2017 11 16

Thursday 11.16

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FIT Warm Up: Push Press, Push Jerk, Split Jerk A. 20 Minutes to establish a 1rm Shoulder to Overhead B. For time - 8 minute cap 21 Deadlifts 30 HR Push Ups/Incline Push Ups 15 Deadlifts 20 HR Push Ups/Incline Push Ups 9 Deadlifts 10 HR Push Ups/Incline Push Ups COMP Warm Up: Push Press, Push Jerk, Split Jerk A. 20 Minutes to establish a 1rm Shoulder to Overhead B. "Diane" - 8 Minute Cap 21.15.9 Deadlifts 225/155 Handstand Push Ups Score: A, weight. B, time. Notes: A, press, push press, push jerk, split jerk - keep to what you are most technically sound. B. Keep the deadlifts pretty - The only scaling I will allow for HSPU is up to two mats under the head, that is all.

2017 11 15

Wednesday 11.15

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FIT Warm Up: Power Clean + Front Squat, Clean A. 20 minutes to establish a Power Clean + Front Squat (1+3) B. EMOM for 10 Minutes UB Thruster x 5 COMP Warm Up: Power Clean + Front Squat, Clean A. 20 minutes to establish a 1rm Clean B. EMOM for 10 Minutes UB Thruster x 5 Score: A, weight. B, Weight. Notes: A. work to a heavy set and keep it pretty! B. Here is how it works, you can take weight off, but you can't add it back on, start heavy. Your score is the weight left on the bar at the end. UB simply means don't set it down.

2017 11 14

Holiday Closings 2017

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Hey all! We will be closed for these holiday hours! 11/23 - 11/24 12/24-12/25 12/31 - 1/1 We MAY POSSIBLY have open gym hours on some of these dates. If we do, we will post them to the facebook page the night before!

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2017 11 13

Monday 11.13

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FIT Warm Up: Overhead Squat/Snatch Skill Warm Up A. 20 Minutes to establish an OHS/FS x 5 B. 5 Minute Max Ring Rows C. Tabata Sit ups COMP Warm Up: Overhead Squat/Snatch Skill Warm Up A. 20 Minutes to establish an Full Snatch B. 5 Minute Max Chest to Bar Pull Ups/Kipping Pull Ups C. Tabata Sit ups Score: A, heaviest weight. B, Max Rep/Total Reps. C, total reps. Notes: A. Choose a scaling that makes sense for your mobility, strength, and skill level. B. Two scores, first set is a Max rep score, second score is your total reps. C. Score total reps, standard is feet anchored, hands at temples.

2017 11 12

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