CrossFit South Bend

[cs_content][cs_section parallax="false" style="margin: 0px;padding: 45px 0px;"][cs_row inner_container="true" marginless_columns="false" style="margin: 0px auto;padding: 0px;"][cs_column fade="false" fade_animation="in" fade_animation_offset="45px" fade_duration="750" type="1/1" style="padding: 0px;"][cs_text]Interested in our Fundamentals Course? Our  Fundamentals Course is always right around the corner! Interested in signing up for TWO FREE WEEKS! Click here to do it. Want some Details? Scroll down to check out the schedule or any other details you may want to know about.[/cs_text][x_accordion][x_accordion_item title="What is the Monthy Fundamentals Schedule" open="false"]2015 – 2016 Fundamentals Start Dates: Our Fundamentals program begins on a Tuesday each month, and runs 12 classes in succession. The start date for each month is listed below. August Fundamentals: Tuesday August 2nd September Fundamentals: Tuesday August 30th October Fundamentals: Tuesday September 27th (to avoid Thanksgiving) November Fundamentals: Tuesday Oct. 25th (to avoid Thanksgiving) December: Tuesday Nov. 29th (exception: 3 weeks long due to holidays) Class Times: Tuesday 7:00pm Thursday 7:00pm Saturday 9:00am THAT SCHEDULE DOESN’T WORK FOR ME! You may want to check out our Accelerated Fundamentals Course then! Which you can check out by clicking right here![/x_accordion_item][x_accordion_item title="I don't want to wait, I want to start tomorrow!" open="false"]If you don’t want to wait to start until our next scheduled Fundamentals, and you’d like to start the Fundamentals RIGHT NOW! We also offer an Accelerated Fundamentals, which you can check out by clicking right here! With that you get 6 personal training session to get you ready for class, along with 3 free weeks of CrossFit afterwards! The sessions are scheduled at your convenience.[/x_accordion_item][x_accordion_item title="I'd like to sit down and chat first, I have questions!" open="false"]Want to sit down and discuss your goals and how we plan to meet them? Easy, click here to schedule a Free No Sweat intro During the No Sweat Intro we will meet for a private 20 minute chat about your goals, and what CrossFit South Bend can do to help you achieve those goals. No pressure, no obligation. Just a chance to see if CrossFit South Bend is a good fit for you.[/x_accordion_item][x_accordion_item title="The schedule looks like I might miss a few classes" open="false"]If you will be missing a Fundamentals class, no worries, we can do some make up work to catch you up. Try not to miss as many as you can though because each one builds on the prior class. But if you have to, just email Brandon@crossfitsouthbend.com and we will get it organized for a makeup during the Fundamentals. We usually allow up to 2 missed sessions, if you are going to be missing 3 or more, you may want to consider an Accelerated Fundamentals here.[/x_accordion_item][x_accordion_item title="Signing up for a membership" open="false"]The first two weeks of each month are free! We want people to give CrossFit a good honest try before they decide whether or not it is for them. After that first two weeks if you decide CrossFit is for you, you can sign up and continue out the rest of the month. You can find out prices right here[/x_accordion_item][x_accordion_item title="Want to sign up and already know how to perform CrossFit movements?" open="false"] [/x_accordion_item][x_accordion_item title="Questions about anything?" open="false"] [/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

[cs_content][cs_section parallax="false" style="margin: 0px;padding: 45px 0px;"][cs_row inner_container="true" marginless_columns="false" style="margin: 0px auto;padding: 0px;"][cs_column fade="false" fade_animation="in" fade_animation_offset="45px" fade_duration="750" type="1/1" style="padding: 0px;"][x_accordion][x_accordion_item title="Whats going on at CFSB" open="false"]CFSB – the next 12 weeks of programming CrossFit Football Seminar Coming to CFSB! Click here for details CFSB Forums – Have any loaded questions? click here to set yourself up on our forums Amy’s Treat Corner-Patriotic Blueberry Banana Muffins ***Like us here at CFSB? Show us some love by clicking here to review us on google, or here to review us on facebook. (it really does help a lot!)***[/x_accordion_item][x_accordion_item title="Monday 7.25.16" open="false"]Monday 7.25.16 A. 15-20 minutes to hit a 3x7 Deadlift @ 32X1, rest 3-5 minutes between sets ***score deadlift weight B. At the top of the minute for 18 minutes Minute 1: 20 seconds of deficit push ups Minute 2: 20 seconds of ball slams Minute 3: 20 seconds of toes to bar ***score total repetitions [Notes:] A. you have some heavy 8's to go off of from the week before last - use those numbers to dial it in. Do the math and understand that if you want to get your sets in, and get appropriate rest, you'll have to start your first set around the 9 minute mark, work up with some fast sets to your working weight. Thats if you have that prior number to go off of, if you didn't do the heavy 8's, just work up within the three sets to find three heavy 7's. B. For this one, I'd like you to accumulate volume, so if the reps are broken within that 20s mark, thats fine, as long as you are giving it a solid effort. deep on the push ups, heavy on the ball slams, and..well, just get your toes to the bar on the toes to bar. [/x_accordion_item][x_accordion_item title="Tuesday 7.26.16" open="false"]Tuesday 7.26.16 A. 3 Rounds Bulgarian Split Squat x 8 each leg @ 40X1, rest 20-30s between legs Bent Over Barbell Row x 8 @ 40X1 rest appropriately in between exercises ***score your weights for the BSS and Bent Row B. Sprint Prep Warm Up C. 3 Rounds @ the top of a 6 minute mark 150 Yard Sprint (50/50/50) @ 95% effort - Very Hard with the time remaining, rest and hit 10 teapots each side. ***Score - no score, just get after it [Notes:] A. You have some prior numbers for this the week before last as well, the tempo has changed a little - so it may be a little more difficult. Keep that in mind. B. The sprint is a down back down, go heavy on the teapots and do them correctly as well. No score, just get the work in and do it well.[/x_accordion_item][x_accordion_item title="Wednesday 7.27.16" open="false"]Wednesday 7.27.16 A. 5 Rounds Row 40s @ 95% effort - very hard rest/walk 3:20 between efforts ***score meters rowed separately. B. 3 Rounds 3 minute amrap 30 Double Unders 10 Barbell Thrusters rest/walk 3:00 between ***score reps on each round separately. [Notes:] A. This row is meant to be hard - again, a good rule of thumb is that 40s effort should leave you needing/wanting that 3:20 in order to make it repeatable. I would prefer that you set it as a countdown if at all possible to avoid any "rollover" on the meters. score each round individually. B. Score is reps, pick a scaling you can consistently move through.[/x_accordion_item][x_accordion_item title="Thursday 7.28.16" open="false"]Thursday 7.28.16 A. 15-20 minutes to find Back Squat 6.4.2 @ 32X1 in between sets, after 6, 4, and 2, perform a set of 10 kelso shrugs each side @ 3112 tempo. ***Score is weight for 6.4.2. BS B. Every minute on the minute for 12 minutes Odd minutes - 20 seconds of Pull Ups Even minutes - 2-3 Really high box jumps ***Score is total number of pull ups [Notes:] A. The tempo has been lengthened for the squats, use your numbers from a couple weeks back as a guideline. Make sure you pack the shoulder for that 2 count on the kelso shrugs and you have a parallel to the floor spine. B. Pull Ups can be kipping, chest to bar if you want, these don't have to be unbroken - with 20s you can probably only fit in 2 sets though if you are fluid and fast. Coaches choice on the scaling for the individual. The box jump height is relative, and you can increase it a little from last time.[/x_accordion_item][x_accordion_item title="Friday 7.29.16" open="false"]Friday 7.29.16 A. 20 minutes to find Press 3x6-9 @ 32X1, rest 2-3 minutes between your heavy working sets ***Score is press weights B. 10 minutes to establish Power Clean 3rm C. Every minute on the minute for 8 minutes 3-4 Power Cleans @ 70-80% of today's 3rm [Notes:] A. stick to the tempo, you'll notice the rep scheme has dropped from last week, which should allow you to hit a heavier load. B. I would prefer if you reset between the power clean 3rm reps, maybe just 10 seconds after the rep is finished before you hit the next one, that gives you enough time to drop the bar, big breath, reproach and tension for the next lift. C. This is a little heavier this time than last, and we are pulling from the floor BUT its based off of a 3rm, so it should be a bit more manageable. I have a range of weights you can perform on this one of 3-4 if you are feeling good or bad about it.[/x_accordion_item][x_accordion_item title="Saturday 7.30.16" open="false"]Saturday 7.30.16 A. 2 Rounds 2 minute amrap 10 Unbroken Touch and Go Power Snatches 15 Burpees over the bar Row like a MF'er in the time remaining. rest 6-9 minutes between efforts ***score meters on the row B. For time 10 Heavy Overhead Squats 30 Wall Balls 30 Kettlebell Swings 10 Wall Climbs 30 Box Jumps 30 Cal Row 10 Heavy Shoulder to Overhead ***score is time [Notes:] There are a lot of moving parts here in this one, so if you aren't technically savvy with a movement, we are going to scale you immediately, I want to train the energy system, not fumbling with skill work. [/x_accordion_item][x_accordion_item title="Sunday 7.31.16" open="false"]A. 50 Minute amrap @ 70% effort 80m Farmers Walk 40 Jump Rope Singles or 30 Double Unders 5 Muscle Up Transitions or X Muscle Ups 15 Unbroken American Kettlebell Swings Run 10/20/30 Shuttle [Notes:] Consistency, pacing, skill work, conditioning, breathing[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

[cs_content][cs_section parallax="false" style="margin: 0px;padding: 45px 0px;"][cs_row inner_container="true" marginless_columns="false" style="margin: 0px auto;padding: 0px;"][cs_column fade="false" fade_animation="in" fade_animation_offset="45px" fade_duration="750" type="1/1" style="padding: 0px;"][x_accordion][x_accordion_item title="Whats going on at CFSB" open="false"]Wellness Wednesday –Why Would Someone Hire a Functional Diagnostic Nutrition® Practitioner? CFSB - the next 12 weeks of programming CrossFit Football Seminar Coming to CFSB! Click here for details CFSB Forums – Have any loaded questions? click here to set yourself up on our forums Some things going on – beach day, jorts day, highlander/strongman comp! click here for details ***Like us here at CFSB? Show us some love by clicking here to review us on google, or here to review us on facebook. (it really does help a lot!)***[/x_accordion_item][x_accordion_item title="Monday 7.18.16" open="false"]Monday 7.18.16 A. 15-20 minutes to establish Front Squat 6.4.2 @ 22X1 rest 3-5 minutes between sets, during that time perform 10 scap pulls with a 2 second pause at the top ***score is weights used B. 5 Rounds 5 Strict Pull Ups 30 Double Unders 30s Handstand Hold rest 60s between rounds ***no score, just do it [Notes:] A. Take some time to work up to a heavy 6 for the front squat, you'll add weight and hit a 4, then again for the 2. Just make sure that first 6 is solid. B. You can sub ring rows for strict pull ups, but make them hard. Double unders will be standard scaling as usual - consider this less of conditioning and more skill practice. Make sure the midline is tight in the handstand hold. any variation of scaling upside down is acceptable.[/x_accordion_item][x_accordion_item title="Tuesday 7.19.16" open="false"]Tuesday 7.19.16 A. 15-20 minutes to establish Close Grip Bench Press 6.4.2 @ 32X1, rest 3-5 minutes between sets ***score is weight for your sets B. 3 Rounds Romanian Deadlifts 8-12 @ 33X1 Weighted Bench Dips 8-12 @ 30x0 rest 2:00 ***score is weight used C. 4 minutes to perform 3 Round buy in of 3 Burpees 6 Ball Slams 9 Box Jumps after the 3 rounds sprint max distance in the time remaining ***no score, get after it [Notes:] A. All of our coaches should know our standards for the CGBP B. Keep a solid back position, unless otherwise stopped by hamstring tension, your RDL should end with your spine parallel to the ground. Weighted Bench Dips - you can do this, you can use boxes, you can put your feet on the ground for assistance, just keep to the tempo - once you break tempo you are done. Remember - the reps, sets, tempo, rest dictates the load - NOT THE OTHER WAY AROUND. C. This is three fast paced rounds followed by a run in the time remaining - scale so that you get into the run and you don't have to stop during the 3,6,9. Just one 4 minute hit.[/x_accordion_item][x_accordion_item title="Wednesday 7.20.16" open="false"]Wednesday 7.20.16 A. 4 Rounds @ the top of a 40s mark perform... 7/6 calorie row - max yardage run in the time remaining rest 3:20 between, rest a minimum of 5 before starting B. ***no score, get after it and chase each other B. 3 Rounds 3 minute amrap 5 pull ups 10 push ups 15 Air Squats 3 minutes rest ***score is total reps with each round [notes:] A. looking for you to finish the row and haul ass off the rower - i'd prefer if possible the rowers were set up outside so its a straight shot to the 50 and back. keep the running a long back and forth. No score, just do it for funzies. B. Right here I want something sustainable, a movement scaling and pace that can be consistent across all three rounds, if you suck at push ups, scale them, same thing with the pull ups.[/x_accordion_item][x_accordion_item title="Thursday 7.21.16" open="false"]Thursday 7.21.16 A. 15 minutes to work through the Thacker warm up as far as you can B. 10 Minutes to establish a Hang Power Snatch 2rm ***score your 2rm C. take 5 minutes to transition, then perform Every minute on the minute for 12 minutes 2 Hang Power Snatches @ 40-60% ***no score for this D. Supplemental Shoulder Work 3 Rounds 15 Front Raises 15 Lateral Raises 15 Rear Delt Raises do the set unbroken, rest 60-90 seconds after ***no score for this [Notes:] B. Keep the HPS heavy but technically sound. you don't deload, you hit each one from the hang C. Stay fast with these D. Use light weight on these, an unbroken set of 45 without swinging your body and controlling the weight is difficult.[/x_accordion_item][x_accordion_item title="Friday 7.22.16" open="false"]Friday 7.22.16 A. Single Arm Dumbbell Row 3x8-12 @ 30X2 rest 60s between arms. ***score is weight B. Single Leg Step Up 3x8-12 @ 3101 rest 60s between legs ***score is weight C. 4 Rounds Teams of 2 Partner 1 performs 80m sprint (40 out and back) partner 1 performs 15 Med Ball Sit Ups with throw to partner 2 Partner 2 performs 80m sprint (40 out and back) partner 2 performs 15 Med Ball Sit Ups with throw to partner 1 ***no score, just do it [Notes:] A. keep that final pull at the top end for the full 2 seconds B. for the single leg step ups, we want all 8-12 one leg, then switch to the other leg. we have all kinds of crazy criteria for today's step ups.

1. finish one side before the other
2. don't touch your toe to the ground, only your heel, and you don't get to bend that leg either
3. don't push your knee far over your toe
4. ideal for us today is crease of the hip above the top of the knee

C. I typed it all out, so yeah.[/x_accordion_item][x_accordion_item title="Saturday 7.23.16" open="false"]Saturday 7.23.16 A. 2 Rounds 90 second amrap Run 300 Yards Max No Push Up Burpees in time remaining rest 3:00 between rounds **Score is total reps B. 15 Minutes - Every Minute on the minute 1: 1-3 Rope Climbs 2: 10 Unbroken Push Presses 3: 30-50 Fast Double Unders **score is weight on the push press and number of rope climbs [Notes:] A. these are done  @ 85% effort - somewhat hard. move fast on these. B. we will pick a scaling that allows for you to move through this workout without chasing your tail.[/x_accordion_item][x_accordion_item title="Sunday 7.24.16" open="false"]Sunday 7.24.16 A. 50 minute amrap 10 Calorie Row 4 Turkish Get Ups 50 Singles Full turf bear crawl 25 yard out, 25 yard back single arm overhead carry ***score is total rounds       [/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

[cs_content][cs_section parallax="false" style="margin: 0px;padding: 45px 0px;"][cs_row inner_container="true" marginless_columns="false" style="margin: 0px auto;padding: 0px;"][cs_column fade="false" fade_animation="in" fade_animation_offset="45px" fade_duration="750" type="1/1" style="padding: 0px;"][cs_text]Hey all! Throwing out a general outline of the next 12 weeks of programming. Hopefully what this does is spur more conversation than anything for those of you curious about programming. If this post creates some dialogue that sits well with you in the end, that makes us happy. We are all transparent when it comes to our programming and are happy to answer any and every question you may have. How about this - I'm going to post the "what" if you want to know the "why" ask questions and post to comments! This is also important to note that each block changes as the goals of our athletes change, our goals change, as the year progresses and as we notice trends .[/cs_text][cs_text]12 Week Block @ CFSB and a shitload of rambling. General Overview 2 week template that accumulates with a small amount of intensification on the back end. We've noticed some trends in upper body pulling and pushing weaknesses we are trying to shore up. As well as some weaknesses in the short range fast energy system and CP battery. We are pretty far out from the open right now so we don't have to worry about killing everyone with open style workouts and kipping movements - they would all do best to develop pure strict movement strength while just "touching" on kipping movements. Typically we have mostly novice to intermediate athletes so this panders to them mostly - some placements of programming characteristics subject to change as we steer the programming and notice trends on what needs touched. I've posted below some of the "main" things that are happening on each day, but again, subject to change as we notice people needing some steering around or if we find we can fit some other things in that we need, something may be swapped out. So if you are trying to improve something specific - this give you insight into what is happening during a two week block. Main goals of the general programming are to

1. keep mobility "structure" in check and increase "stability" - keep athletes uninjured / do no harm
2. have symmetry with primal movement patterns (movements across the XYZ axis)
3. bring up relative and absolute strength
4. keep a well rounded energy system of alactic, lactic power, lactic endurance, aerobic
5. keep all of these as priorities while listening to clients goals - currently the overwhelming majority in no particular order are
   1. perform better
   2. feel good
   3. look good
   4. NOTE: note on above 3 that lifestyle of the individual, stress, sleep, nutrition become more important than the actual training in regards to these goals - which is why we offer nutrition coaching alongside these goals.
6. keep these priorities in mind while programming for the sport of crossfit IN RELATION to the current set of athletes we have and what they need for balance to compete if that is their desire - all the while not violating rule 1 of doing no harm. The programming for Crossfit is also relative to where we are within the competitive season - we are about 32 weeks out from the next open.

I am also going to put a short description below the template of what some of these things mean in a very short sentence (or two, lol.) Again, have questions and concerns? ask them on the forum!    Monday  Main Bend Supplemental Push horizontal Muscle Endurance Work Tuesday Supplemental Single Leg Squat Main Pull Horizontal Core Alactic Wednesday Anaerobic Lactic Power Aerobic Thursday Main Double Leg Squat Supplemental Pull Vertical Core Muscle Endurance / CP Battery Friday Supplemental Bend Main Push Vertical Skill/CP Battery Saturday   Anaerobic Lactic Power CP Battery - Grinder/Bottlenecks Sunday Aerobic (longer range) Recovery Skill Monday Main Double Leg Squat Main Pull Vertical Muscle Endurance / Aerobic touch if needed Core Tuesday Supplemental Bend Main Push Vertical EST - touch on what we notice needs some work Wednesday Anaerobic Lactic Power Aerobic Thursday Main Bend Supplemental Push Horizontal Muscle Endurance/Aerobic Touch if needed Friday Supplemental Single Leg Squat Main Pull Horizontal Core Skill/CP Battery Saturday Anaerobic Lactic Power CP Battery - Grinder/Bottlenecks Sunday Aerobic (longer range) Recovery Skill NOTES: [/cs_text][/cs_column][/cs_row][/cs_section][/cs_content]

[cs_content][cs_section parallax="false" style="margin: 0px;padding: 45px 0px;"][cs_row inner_container="true" marginless_columns="false" style="margin: 0px auto;padding: 0px;"][cs_column fade="false" fade_animation="in" fade_animation_offset="45px" fade_duration="750" type="1/1" style="padding: 0px;"][x_accordion][x_accordion_item title="Saturday 7.9.16" open="false"]Saturday 7.9.16 A. 2 Rounds 60 second amrap 15 Unbroken Ball Slams Max 10 Yard runs in time remaining **Score is total shuttles rest 3:00 between rounds B. 5 Rounds 5 Burpees 50 Double Unders 5 Front Squats at 60-75% of 1rm 20 Minute cap **Score is time [Notes:] A. Lactic Endurance Work - Find something that you can hit for 15 - it can still be challenging, but unbroken I'd like this at @ 85% effort - somewhat hard. B. CP Battery Work - If you don't have a 1rm we will find something heavy, we'll be pulling from racks, also look for some logistical changes depending on the amount of people coming in - the concept will be the same.[/x_accordion_item][x_accordion_item title="Sunday 7.10.16" open="false"]Sunday 7.10.16 A. On a 20 minute running clock Row every 10 calories stop and perform 4 Turkish Get Ups alternating B. On a 20 minute running clock Run every 100 yards 15 Hollow Rocks + One handstand walk attempt (or wall walk) [Notes:] Blah blah blah - consistency and what not. think smooth, sweaty, and sustainable for this one. This is Aerobic Pacing Work @ 70% effort No score, because if I put in a score...you'll go harder than I want you to go. Be an adult and come in to do the work without obsessing over a score.   [/x_accordion_item][x_accordion_item title="Monday 7.11.16" open="false"]Monday 7.11.16 A. 15-20 minutes to find Deadlift 2x8 @ 31X1 rest 5:00 between 8's **Score is weight B. 5 Rounds 20s of deficit push ups on 45# plate rest 40s 20s of Russian Kettlebell swings AHAP rest 40s **score is total number of push ups and kb swings combined - note the KB weight too. [Notes:] A. Both sets of deadlifts should be heavy as fuck - take the time to warm up to a solid ass heavy 8, I want you to feel like you couldn't hit another rep. B. These push ups may not be applicable to all in class - my qualification is something that you can do for 20 seconds, but its hard as hell to do so -you really have to work for it. Same with the Kettlebell Swings - think of it as "As heavy as possible...for 20 unbroken seconds" I don't care if you swing two 55's, a dumbbell. Swing something that is challenging[/x_accordion_item][x_accordion_item title="Tuesday 7.12.16" open="false"]Tuesday 7.12.16 A. 3 Rounds 8 Bulgarian Split Squats Left Leg @ 30X1 rest 30s 8 Bulgarian Split Squats Right Leg @ 30X1 rest 30s 8 Bent Over Rows @ 30X1 rest 30s Max Weighted Pillar Hold   B. 3 Rounds @ the top of a 3:30 mark Sprint 100 Yards (50 out, 50 back) @ 90% effort   [Notes:] A. Don't mind if you build on the weights across the three sets if you don't know where to start, but would like to see some heavy heavy 8s on the back end of this one. If you know where to go for it, hit 3 heavy sets of all of it. Oh, don't forget the back angle and the 1 second pause at the top of the row on the bent over rows. If you can hold a pillar longer then 2 minutes - put a 45# plate on your hips - just be careful of the dismount. B. Probably the best way to train this is...just to sprint, thats the only way we will get some progress out of this one. The coaches will make sure you are all prepped for the sprints.[/x_accordion_item][x_accordion_item title="Wednesday 7.13.16" open="false"]Wednesday 7.13.16 A. 3 Rounds - 40s to perform @ 90% Hard effort 10 Unbroken Russian Kettlebell Swings Max effort sprint in remaining time rest 3:30 between rounds **score - no score, just train the shit.   B. 3 Rounds 3 Minute amrap 10 Burpees 15 Sit Ups 20 Wall Balls rest 3 minutes **score is total reps [Notes:] A. not everything needs a score, coaches, don't even put it on the board, just go and do the damn thing - go hard though and keep the kb swings unbroken. don't sandbag either because its not going on the board. B. Map 5 - Aerobic @ 80% effort- Pick a scaling that allows for something CLOSE to unbroken sets, it doesn't have to be, but it should be close. minimal rest and consistent score from round to round.[/x_accordion_item][x_accordion_item title="Thursday 7.14.16" open="false"]Thursday 7.14.16 A. Back Squat 6.4.2 @ 22X1 rest 3-5 minutes between - during that time perform 10 Dumbbell Kelso Shrugs leg, 10 Dumbbell Kelso Shrugs Right **Score back squat weights   B. Every minute on the minute for 10 minutes Odd minutes - 5-7 Unbroken Toes to Bar Even minutes  - 2-3 High Box Jumps **score...hmmmm, lets say your ttb scaling  - don't care about your reps, and your box jump height. [Notes:] A. this should be a HEAVY 6, a HEAVY 4, and a HEAVY 2 - moving up in weight each time. In between keep the upper back work heavy but clean. B. This is meant to be performed to your own individual difficulty, so for the toes to bar... TTB If you can't do toes to bar, perform straight legged kipping toes to bar as high as you can get them If you can CRUSH toes to bar, perform 5-7 strict toes to bar If you can do 5-7 and its challenging, do 5-7. BOX JUMP These are box jumps with a step down, these are meant to be high, and the fact that it should be so high you have to rest a little between reps.   [/x_accordion_item][x_accordion_item title="Friday 7.15.16" open="false"]Friday 7.15.16 A. Press 3x 9-12 @ 32X1   B. On a running clock - with no exceptions 0-10 minute mark find a hang power clean x 3   10-15 minute mark rest and strip weight to 40-60% of max   15-23 minute mark EMOM for 8 minutes Hang Power Clean x 3 @ 40-60% of 3rm [Notes:] A. Keep to the tempo for these presses, its a lot of time under tension here. B. There are no exceptions to the max or the 5 minute rest, if you aren't done by the end of the 10 minute mark with the 3rm, you are done - if you are doing it AT the bell - it doesn't count. If you aren't ready by the time the 5 minute rest is up, the workout starts without you. Even if you are in the bathroom playing with your phone.[/x_accordion_item][x_accordion_item title="Saturday 7.16.16 - NO CLASS - BEACH DAY" open="false"]OOPS! I originally launched a workout on this day - its a Beach day! no classes today, all closed up. Beach Day: July 16th – 10:00am @ Silver Beach – all classes closed at CFSB Yep, we will be closed, and we will be meeting at the beach instead – playing some volleyball, maybe doing a workout there. Who knows?! Stay tuned that day and the night before in case of sketchy weather and if there will be any OG time available. I'll be posting where we will be meeting if here at the gym and leaving and where we will be at the beach.[/x_accordion_item][x_accordion_item title="Sunday 7.17.16" open="false"]Sunday 7.17.16 A. 45 Minute amrap Teams of 2 Partner 1: Row 750m/600m @ 50% pace Partner 2: amrap while partner is rowing of 4 Turkish Get Ups 8 No Push Up Burpee Box Jumps 16 Sit ups [Note:] More aerobic work - consistency is what I want![/x_accordion_item][x_accordion_item title="Click me for new things" open="false"]Wellness Wednesday - Timika's story - eating healthy as a new mom CrossFit Football Seminar Coming to CFSB! Click here for details CFSB Forums – Have any loaded questions? click here to set yourself up on our forums Some things going on – beach day, jorts day, highlander/strongman comp! click here for details ***Like us here at CFSB? Show us some love by clicking here to review us on google, or here to review us on facebook. (it really does help a lot!)*** [/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]