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Programming 10.15 – 10.21

By: 0

Upcoming + Whats going on!

October 8th – Reboot Challenge, Learn more by clicking here!
October 20th AM – Barbells For Boobs – Details Here!
October 20th PM – Halloween Party! – Details Here!
October 27th – Olympic Weightlifting Camp – Spots Limited, Register 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!

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Google: Click here! 
Follow us on instagram here

Monday 10.15

FIT

A. 10 Minute Amrap w/KB; For Quality, not for score.
10 Kettlebell Deadlifts
10 American KB Swings
10/Arm KB Push Press
10 Goblet Squats

B. Every 1:15 x 9 Sets; build
Hang Muscle Snatch x 6; work speed
or
6 Box Jumps w/Step Down; choose a challenging height

C. 3-4 Sets; all sets tough
8 Supinated Grip Bent Over Barbell Row, rest 60s
100′ Dbl Kb Front Rack Carry, rest 60s
15 Abmat Sit Ups, rest 60s

COMP

A. 10 Minute Amrap w/Barbell; For Quality, not for score.
10 Snatch Lift Off to Knee
10 Hang Muscle Snatch from top of knee
10 Snatch Push Presses
10 Overhead Squats

B. Every 1:15 x 9 Sets; build
Full Snatch 1.1

C. 3-4 Sets; all sets tough
8 Supinated Grip Bent Over Barbell Row, rest 60s
100′ Dbl Kb Front Rack Carry, rest 60s
10 Strict Toes Through Rings, rest 60s

Score:
B. Heaviest weight or highest height
C.Bent Row Weight

Notes:
A. Maybe a little demonstration prior, but this is the warm up/primer for the day – stick to what you know and move with quality.
B.Again, stick to what you know – don’t each shit on box jumps.
C. all sets tough – if you cannot perform the strict TTR, Hanging Knee Raises on Bar/Rings is acceptable. Pay attention to your own timekeeping.

Tuesday 10.16

FIT

A. Each Station @ A 1:30 Mark; 5 Sets; all sets tough
1. @30X0; Back Squat x 6-8
2. @31X1; DB Press x 6-8

B. For time – 10 Minute Cap; high breathing rate
3.6.9.12.15.18
Goblet Squats
No Push Up Burpees

COMP

A. Each Station @ A 1:30 Mark; 5 Sets; all sets tough
1. @30X0; Back Squat x 3
2. @31X1; DB Press x 3

B. For time – 10 Minute Cap
3.6.9.12.15.18
Wall Balls 20/14#, 10/9′
Burpees Over 10# Plate (Facing)

Score
A. Weights
B. Time or reps in cap

Notes:
A. All sets tough, minor adjustments up or down is fine.
B.
Fit: Choose something that feels “smooth”
Comp: Use the weights listed and go to town, think of this as 10 minutes at a 12 minute pace.

Wednesday 10.17

FIT

A. 10 Minute Amrap w/Barbell; For Quality/Light, not for score.
10 Barbell RDL
10 Barbell Push Press
20-30s Forearm Plank
5 Box Jumps w/step down

B. Every 1:15 x 9 Sets; all sets the same weight
Hang Muscle Clean + Push Press x 4+4; work quality/speed
or
RDL + Push Press x 4+4

C. 4 Sets; high breathing rate
3 Minute Amrap
16 American KB Swings
50 Jump Rope Singles/35 Dbls
90s Rest

COMP

A. 10 Minute Amrap w/ Barbell; for quality; not for score.
10 Clean Lift Offs
10 Hang Muscle Cleans
10 Front Squats
10 Split Jerks

B. Every 1:15 x 9 Sets; build
Full Clean and Split Jerk (2+1)

C. 4 Sets; high breathing rate
3 Minute Amrap
8 KB Clean and Push Press/arm; moderate
35 Double Unders
90s Rest

Score:
B. Heaviest weight
C. Lowest # Rounds + Reps

Notes:
A. Maybe a little demonstration prior, but this is the warm up/primer for the day – stick to what you know and move with quality.
B.Again, stick to what you know
C. choose something that you can cycle like a boss.

Thursday 10.18

FIT

A. 3-4 Sets; all sets tough
@3111; Front Squat x 6-8, rest 2 minutes between

B. 3 Sets; all tough
Banded Strict Pull Up @31X1; x8-10; rest 90s
Dumbbell Split Squat @ 2111; x8-10/leg; rest 90s

C. 5 Sets @ 100%
10s Assault Bike
rest/walk 90-120s between

COMP

A. 3-4 Sets; all sets tough
@5551 Front Squat x 5; rest 2-3 minutes between

B. 3 Sets; all tough
Strict Pull Up @31X1; x6-8; rest 90s
KB Front Rack Front Foot Elevated Split Squat @ 2111; x6-8/leg; rest 90s (*use 25# plate)

C. 5 Sets @ 100%
10s Assault Bike
rest/walk 90-120s between

Score:
A. Heaviest weight
B. Split Squat weight
C. Just get it

Friday 10.19

FIT

A.
@32X1; Bench Press x 3×8-10,2×6-8 rest 2 minutes between

B. 4 Sets @ consistent pace
3 Minute Amrap
60s Bike for Cals
20 Prisoner Step Ups 24/20″
Max Singles/Doubles in remaining time
3 Minute Rest B/W Rounds

COMP

A.
@32X1; Bench Press x 6.5.4.4.3, rest 2 minutes between

B. 4 Sets @ consistent pace
3 Minute Amrap
60s Bike/Row for Cals
20 Prisoner Step Ups 24/20″
Max Double Unders in remaining time
3 Minute Rest B/W rounds

Score:
A. Heaviest weight
B. Lowest # of Dbls/Singles

Notes:
B. Be consistent on the # of Calories you get
Scale the height if you need to for the prisoner step ups to finish them all and and get into dbls/singles

Saturday 10.20 NO NORMAL CLASSES! BARBELLS FOR BOOBS IS TODAY!

Time:
Arrive at 9:00am, sign up for heats and warm up
First Heat Begins at 10:00am and will go as long as we have heats!

Cost:
The event will be free for our members, we will be taking donations though!

The wod

“Grace”
For Time
30 Clean and Jerks @ 135/95

*We will be putting out a scaled workout for people who do not want to perform Grace.

Also, our Halloween Party is tonight! EVERYONE IS INVITED!

Where?
Coach Meg Stuk’s house
10777 Chelsea Dr. Osceola, In 46561

When?
Oct 20th @ 5pm

Whats going Down?
Chili Cook Off
Pie eating contest
Costume contest for adults and kids
potluck/apple bar
BYOB
BYO Pumpkin to carve or paint

Sunday 10.21

FIT & COMP

“Flow”
40 Minute Amrap
Farmers Walk 100yd
Row 350m @ D1
50 JR Singles
20s Ring Plank
10m Bear Crawl
20s Handstand Hold

Don’t score, just move blood, I will modify accordingly.

Programming 10.7.18

By: 0

Upcoming + Whats going on!

October 8th – Reboot Challenge, Learn more by clicking here!
October 20th AM – Barbells For Boobs – Details Here!
October 20th PM – Halloween Party! – Details Here!
October 27th – Olympic Weightlifting Camp – Spots Limited, Register here! 
November 10th – Wades Army

Childhoood cancer is the leading cause of death in children under 15. 1 in every 285 children in the US will be diagnosed with cancer before the age of 20.

Wade’s Army is here to lead the charge against childhood cancer, and working hard to bring relief to families overburdened with the cost and stress of treatment.

Donate to Crossfit South Bends page or become a fundraiser’ then select the initiative you want to support. A $35 donation and you can claim your 2018 Wade’s Army shirt.
1. International Neuroblastoma Research Initiative 🔬
2. Direct financial support of family battling neuroblastoma 👪
3. Green Kitchen in Children’s Hospital 🥦
4. Wade’s Army operation costs 👷

DONATION LINK
https://give.classy.org/cfsb

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


Monday 10.8

FIT

A. 20 Min Cap – Tough Effort
10.9.8.7.6.5.4.3.2.1
Push Up/Incline Push Up
Farmers Carry 30m after each set

B. 20 Min Cap – Tough Effort
1.2.3.4.5.6.7.8.9.10
Dumbbell/KB Deadlifts
6-10 Ab Mat Sit Ups between each set

COMP

A. 20 Min Cap – Tough Effort
10.9.8.7.6.5.4.3.2.1
Ring Push Up
Farmers Carry 30m after each set

B. 20 Min Cap – Tough Effort
1.2.3.4.5.6.7.8.9.10
Dumbbell/KB Deadlifts
Strict Toes Through Rings/ Kipping Toes through rings

Score:
A. Time and FC weight
B. Time and DB/KB Weight

Notes:
A/B. Pick a weight and modification that allows for the first set to be tough but unbroken.

Tuesday 10.9

FIT

A. 30 Minute Amrap
15 Russian Kettlebell Swings
35 Double Unders/Singles
15 Ball Slams
200m Run
15 Box Jumps with Step Down
10/8 Cal Bike

COMP

A. 30 Minute Amrap
15 American Kettlebell Swings
35 Double Unders
15 Ball Slams
200m Run
15 Box Jumps with Step Down 24″/20″
10/8 Cal Bike

Score:
Rounds + Reps

Wednesday 10.10

FIT

A. 15 Minute cap
Establish a heavy Back Squat x5 @3111 for the day

B.
Max Strict Ring Rows in 5 minutes

C. For time – 12 Minute Cap
20 Db/Kb Suitcase Reverse Lunges
300m Run
50 JR Singles/50 Dbls
16 Db/Kb Suitcase Reverse Lunges
200m Run
50 JR Singles/35 Dbls
12 Heavy Db/Kb Front Rack Walking Lunges
100m Run
50 JR Singles/20 Dbls

COMP

A. 15 Minute cap
Establish a heavy Back Squat Single for the day

B.
Max Strict Pull Ups in 5 minutes

C. For time – 12 Minute Cap
12 Heavy Dbl Db/Kb Front Rack Walking Lunges
300m Run
50 Double Unders
10 Heavy Db/Kb Front Rack Walking Lunges
200m Run
35 Double Unders
8 Heavy Db/Kb Front Rack Walking Lunges
100m Run
20 Double Unders

Score:
A. Weight
B. First set unbroken, total reps.
C. Time/Weight

Thursday 10.11

FIT

A. 15 Minutes to finish
3 Sets
12m Slow Bear Crawl
75 JR Singles
30s Side Plank/Side
Row 150m/125m, hard
rest/walk 2 minutes

B. 15 Minute Cap
Deadlift – build to a heavy Double, however you are feeling, go for it.

C. KB Complex
3-4 Sets
12 Dual DB Deadlifts
9 Dual DB Cleans
6 Dual DB Push Press
20m Dual DB Rack Carry
Rest as needed between

COMP

A. 15 Minutes to finish
3 Sets
12m Slow Bear Crawl
75 JR Singles
30s Side Plank/Side
Row 150m/125m, hard
rest/walk 2 minutes

B. 15 Minute Cap
Power Clean and Jerk – build to a heavy single today, however you are feeling, go for it.

C. KB Complex
3-4 Sets
12 Dual KB Sumo Deadlifts
9 Dual KB Cleans
6 Dual KB Push Press
20m Dual KB Rack Carry
Rest as needed between

Score:
A. nothing – this is a warm up
B. Heaviest load
C. Heaviest Complex Weight

Notes:
A. We will cover the movements for the warm up and then get right after it, if you finish it early, get right into warming up for B.
B. You know what to do.
C. These sets are meant to be unbroken, build to the heaviest set you can manage.

Dual KB Sumo DL: https://www.youtube.com/watch?v=qpyRYvjBnP4

Dual KB Clean: https://www.youtube.com/watch?v=8tFmEJ9ElaM

Dual DB Deadlift: https://www.youtube.com/watch?v=gSBJUnrw3uI

 

Friday 10.12

FIT

A. Gymnastics – 15 minute amrap @ smooth pace
20m Dumbbell Bear Crawl
16 Sit Ups
16 Reverse Lunges
50 JR Singles

 

B. Breathing – 15 Minute Amrap
16/12 Cal Bike or Row
50yd Farmers Walk, tough
12 Rep Plank March (L/R=1)
50 JR Singles

COMP

A. Gymnastics – 15 Minute Amrap @ smooth pace
10m Handstand Walk
6-10 Toes to Bar
6-10 Alternating Pistols
10 Box Jumps with SD 24″/20″

B. Breathing – 15 Minute Amrap
20/16 Cal Bike or Row
50yd Farmers Walk, tough
3 Wall Walks
50 Double Unders

Score:
A. Don’t score this one, just flow through it with intent
B. Score FW weight and Rounds + Reps

Plank March: https://www.youtube.com/watch?v=Uw83y7v63W8

Saturday 10.13

FIT

A. 4 Sets NFT
30s Alternating Childs Pose
30s Bottom Squat Hold
30s Overhead Squats/Front Squats @ smooth pace – LIGHT

B. 15 Minute Cap
Overhead Squat / Front Squat – build to a heavy double

C. EMOM x 12 Min
1. 15 Wall Balls
2. Bike 10/7 Cals
2. 14 Alternating DB Curls

COMP

A. 12 Minute Cap – NFT Pace
row 1k or bike 1 mile
20 Empty Bar Muscle Snatch
20 Behind the neck empty bar Snatch Push Press
20 Empty Bar OHS

B. 15 Minute Cap
Power Snatch – build to a heavy single for the day

C. EMOM x 12 Min
1. 15 Wall Balls
2. Bike 13/10 Cals, tough (scale to 10/7 if needed)
2. 14 Alternating DB Curls

Score:
A. Nothing, this is a warm up.
B. Heaviest weight.
C. Don’t score, just challenge yourself.

Notes:
A. This is the warm up, notice they are different. Fit will be walked through the warm up, comp should know what this is and be able to perform it without being walked through it.
B. Just a heavy set for the day.
C. If these numbers don’t work for you, find something challenging that you can maintain, I want this to be tough but doable during the range.

Sunday 10.14

FIT

A. 20 Min Cap – Tough Effort
10.9.8.7.6.5.4.3.2.1
KB/DB Deadlift, heavy
HR Push Up/Incline Push Up
+
rest 5 minutes
+
NFT get it done
15.12.9.6.3
DB Z Press
GHD Back Extensions

Score:
A. Time
B. No score, get it done

COMP

A. 20 Min Cap – Tough Effort
10.9.8.7.6.5.4.3.2.1
KB/DB Deadlift, heavy
HR Push Up
+
rest 5 minutes
+
NFT get it done
15.12.9.6.3
DB Z Press
GHD Back Extensions / Weighted

Score:
A. Time
B. No score, get it done

Programming 10.1 – 10.7

By: 0

Upcoming + Whats going on!

October 8th – Reboot Challenge, Learn more by clicking here!
October 20th AM – Barbells For Boobs – more details to come soon!
October 20th PM – Halloween Party! – Details Here!
October 27th – Olympic Weightlifting Camp – Spots Limited, Register here! 
November 10th – Wades Army

Childhoood cancer is the leading cause of death in children under 15. 1 in every 285 children in the US will be diagnosed with cancer before the age of 20.

Wade’s Army is here to lead the charge against childhood cancer, and working hard to bring relief to families overburdened with the cost and stress of treatment.

Donate to Crossfit South Bends page or become a fundraiser’ then select the initiative you want to support. A $35 donation and you can claim your 2018 Wade’s Army shirt.
1. International Neuroblastoma Research Initiative 🔬
2. Direct financial support of family battling neuroblastoma 👪
3. Green Kitchen in Children’s Hospital 🥦
4. Wade’s Army operation costs 👷

DONATION LINK
https://give.classy.org/cfsb

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


Monday 10.1

FIT

30 Min Cap
A. Thacker Warm Up – Snatch; A’s/B’s/C’s

B. EMOM x 5 Sets (15 Min)
1. Hang Power Snatch + Overhead Squat x (3+2); build
2. 30s Max Ring Rows
3. Rest
+
after last minute of rest of the last round, perform
+
C. EMOM x 3 Sets (6 minutes)
1. Max Unbroken Overhead Squats in the minute (use heaviest weight from hang power snatch or within 90%)
2. Rest

COMP

30 Min Cap
A. Thacker Warm Up – Snatch; A’s/B’s/C’s

B. EMOM x 5 Sets (15 Min)
1. Hang Snatch from Below Knee + Full Snatch + Overhead Squat (1+1+1) ; build
2. 30s Max Ring Rows
3. Rest
+
after last minute of rest of the last round, perform
+
C. EMOM x 3 Sets (6 minutes)
1. Max Unbroken Overhead Squats in the minute (use heaviest complex weight)
2. Rest

Tuesday 10.2

FIT

A. 15 Min cap – Not For Time
10.9.8.7.6.5.4.3.2.1
Heavy DB/KB Strict Press
Ab Mat Sit Ups

B. For time – 15 Minute Cap
10 Deadlifts
400m Run
8 Deadlifts
20 Cal Bike
6 Deadlifts
20 No Push Up Burpees Over Bar
4 Deadlifts
50 Singles/Double Unders
2 Deadlifts

COMP

A. 15 Min cap – Not For Time
10.9.8.7.6.5.4.3.2.1
Heavy DB/KB Push Press
Toes to Bar

B. For time – 15 Minute Cap
10 Heavy Power Cleans
400m Run
8 Heavy Power Cleans
20 Cal Bike
6 Heavy Power Cleans
20 Burpees Over Bar
4 Heavy Power Cleans
50 Double Unders
2 Heavy Power Cleans

Score:
A. Weight
B. Time and Weight

Notes:
A. Pick a weight and modification that allows for the 10/9 to be unbroken in both Push Press/TTB

Fit-B. I want the deadlifts to be heavy but pretty

Comp-B. pick a weight that you cannot perform unbroken for 10 in the power cleans, if you fail a power clean, move down in weight. You should be able to perform at least 1 power clean every 10s

Wednesday 10.3

FIT

A. 7 Sets
1 Minute Row
1 Minute Bear Crawl *hips down
1 Minute Bike
1 Minute Jump Rope
1 Minute Run
1 Minute Rest

Score:
Noooothing, move, breathe, and sweat.

Notes:
Transition fast, take the first 3 sets to get up to speed and take the last 4 sets hard but consistent. No warm up today, the first 3 sets are the work up.

COMP

A. 7 Sets
1 Minute Row
1 Minute Bear Crawl *hips down
1 Minute Bike
1 Minute Jump Rope
1 Minute Run
1 Minute Rest

Score:
Noooothing, move, breathe, and sweat.

Notes:
Transition fast, take the first 3 sets to get up to speed and take the last 4 sets hard but consistent. No warm up today, the first 3 sets are the work up.

Thursday 10.4

FIT

E3:00 x 4 Sets (12 Min)
A1. Back Squat @ 20X1; x2 (beat last week)

B. EMOM x 4 Sets (16 min)
1. 5 Front Squats *fit uses rack, comp does not
2. 20s Max Push Ups *choose difficult scaling
3. 20s Max Ring Row *choose difficult scaling
4. 10s Bike @ 100%

COMP

E3:00 x 4 Sets (12 Min)
A1. Back Squat @ 20X1; 4.3.2.1

B. EMOM x 4 Sets (16 min)
1. 5 Front Squats, HEAVY FROM FLOOR
2. 20s Max Strict HSPU *up to 3 mats
3. 20s Max Strict Chest to Bar/Pull Ups
4. 10s Bike @ 100%

Score:
A. Weight
B. Challenge yourself accordingly during the EMOM

Friday 10.5

FIT

30 Min Cap
A. Thacker Warm Up – Clean; A’s/B’s/C’s

B. EMOM x 5 Sets (15 Min)
1. Deadlift x2-3; build
2.30-45s Weighted Plank/Plank
3 Rest
+
after last minute of rest of the last round, perform
+
C. EMOM x 3 Sets (6 minutes)
1. Max Push Ups @ challenging scaling
2. Rest

COMP

30 Min Cap
A. Thacker Warm Up – Clean; A’s/B’s/C’s

B. EMOM x 5 Sets (15 Min)
1. Clean and Jerk x (1+2); build
2.45s Weighted Plank
3 Rest
+
after last minute of rest of the last round, perform
+
C. EMOM x 3 Sets (6 minutes)
1. Max Ring Push Ups in One Minute
2. Rest

Score:
B. Heaviest Weight
C. Push ups do not have to be unbroken in the minute

Saturday 10.6

FIT

A. Gymnastics – 15 minute amrap @ smooth pace
20m Dumbbell Bear Crawl
20s Tuck Sit
16 Walking Lunges
50 JR Singles
+
rest 5 minutes
+
B. Breathing – 15 Minute Amrap
20 Unbroken Barbell Thrusters
40yd Farmers Walk, Heavy
20 Cal Row or Bike

COMP

A. Gymnastics – 15 minute amrap @ smooth pace
10m Handstand Walk
6-10 Rower Pike Ups
10 Alternating Pistols
30 Double Unders
+
rest 5 minutes
+
B. Breathing – 15 Minute Amrap
20 Unbroken Barbell Thrusters
40yd Farmers Walk, Heavy
20 Cal Row or Bike

Score:
Rounds + Reps in Both

Sunday 10.7

FIT

30 Min Cap
A. Thacker Warm Up – Snatch; A’s/B’s/C’s

B. EMOM x 5 Sets (15 Min)
1. Hang Power Snatch x 4; build
2. 30s Max Ring Rows
3. Rest
+
after last minute of rest of the last round, perform
+
C. EMOM x 3 Sets (6 minutes)
1. Max Unbroken Overhead Squats in the minute (use heaviest weight from hang power snatch)
2. Rest

COMP

30 Min Cap
A. Thacker Warm Up – Snatch; A’s/B’s/C’s

B. EMOM x 5 Sets (15 Min)
1. Full Snatch + Overhead Squat (1+1) ; build
2. 30s Max Ring Rows
3. Rest
+
after last minute of rest of the last round, perform
+
C. EMOM x 3 Sets (6 minutes)
1. Max Full Snatches in One Minute @ 90% of heaviest single
2. Rest

Programming 9.24 – 9.30

By: 0

Upcoming + Whats going on!

October 8th – Reboot Challenge, Learn more by clicking here!
October 20th AM – Barbells For Boobs – more details to come soon!
October 20th PM – Halloween Party! – more details to come soon!
November 10th – Wades Army

Childhoood cancer is the leading cause of death in children under 15. 1 in every 285 children in the US will be diagnosed with cancer before the age of 20.

Wade’s Army is here to lead the charge against childhood cancer, and working hard to bring relief to families overburdened with the cost and stress of treatment.

Donate to Crossfit South Bends page or become a fundraiser’ then select the initiative you want to support. A $35 donation and you can claim your 2018 Wade’s Army shirt.
1. International Neuroblastoma Research Initiative 🔬
2. Direct financial support of family battling neuroblastoma 👪
3. Green Kitchen in Children’s Hospital 🥦
4. Wade’s Army operation costs 👷

DONATION LINK
https://give.classy.org/cfsb

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


Monday 9.24

FIT

A. Gymnastics – 15 minute amrap @ smooth pace
20m Dumbbell Bear Crawl
6-10 V-ups
30s-45s Plank Hold
50 Singles
+
rest 5 minutes
+
B. Breathing – 15 minute amrap
20 UB KB Swings
400m Run
20 Ab Mat Sit Ups
20 Cal Bike or Row

COMP

A. Gymnastics – 15 minute amrap @ smooth pace
10m Handstand Walk
4-6 Strict Toes to Bar
20s Ring Dip Support
30 Double Unders
+
rest 5 minutes
+
B. Breathing – 15 Minute Amrap
20 UB American KB Swings 70/55
400m Run
20 Ab Mat Sit Ups
20 Cal Bike or Row

Notes:
In B. If you break your kettlebell swings up for comp, reset to 0 kettlebell swings.

Gymnastics for comp and fit, you can select movements between the two scalings.

Score:
A. Rounds + Reps
B. Rounds + Reps

Tuesday 9.5

FIT

20 Min Cap
A. Thacker Warm Up – Snatch; A’s/B’s/C’s

B. 8 Sets @ the top of a 90s mark
Odd Rounds: Hang Power Snatch Below Knee + Overhead Squat 2+3
Even Rounds: 3 Tall Box Jumps; build

C. 3-4 Sets
8-10 Heavy Double Kettlebell Front Rack Squat
rest 45s
8-10 Single Arm Tripod Bent Over DB Row/arm
rest 45s

COMP

20 Min Cap
A. Thacker Warm Up – Snatch; A’s/B’s/C’s

B. 8 Sets @ the top of a 90s mark (12min)
Hang Snatch from below knee x 2; build

C. 3-4 Sets
8-10 Heavy Double Kettlebell Front Rack Squat
rest 45s
8-10 Single Arm Tripod Bent Over DB Row/arm
rest 45s

Score:
B. Heaviest Weight
C. Heaviest Weights

Wednesday 9.26

FIT

A.
4 Sets @ the top of a 90s mark; build
A1. 8-10 Strict DB Press
A2. 30-45s Dead Bug
A3. 30s Bike; build

B.
3 Sets
4 Minutes to Complete
8 Deadlifts, tough
6 NPBP over Bar
6 Deadlifts, tough
8 NPBP over Bar
4 Deadlifts, tough
10 NPBP over Bar
rest 2 minutes

COMP

A.
4 Sets @ the top of a 90s mark; build
A1. 8-10 DB Push Press
A2. 30-45s Hollow Rock
A3. 30s Bike; build

B.
3 Sets
4 Minutes to Complete
4 Power Cleans, tough
6 NPBP over Bar
3 Power Cleans, tough
8 NPBP over Bar
2 Power Clean, tough
10 NPBP over Bar
rest 2 minutes

Score:
A. Heaviest Press Weight
B. Three separate times + Weight used

Thursday 9.27

FIT

A. 35 Minute Amrap
18 Cal Row or Bike
20yd Front Rack KB Carry, tough
12 Box Jumps with Step Down
6 Alternating Turkish Get Ups
50 Jump Rope Singles
10-20s/side Side Plank

COMP

A. 35 Minute Amrap
18 Cal Row or Bike
20yd Front Rack KB Carry, tough
12 Box Jumps with Step Down
6 Alternating Turkish Get Ups
50 Jump Rope Singles
10-20s/side Side Star Plank

Score: Rounds + Reps

Friday 9.28

FIT

E2:00 x 4 Sets (16 min)
A1. Back Squat @ 20X1; x2
A2. Bent Over Barbell Row @31X1; x3

B. Amrap in 12 minutes
8 Front Squats; tough, pulled from floor
12 Ring Row Face Pulls
Run 200m

COMP

E2:00 x 4 Sets (16 min)
A1. Back Squat @ 20X1; 5.3.2.2
A2. Bent Over Barbell Row @31X1; x3

B. Amrap in 12 minutes
4 Front Squats; tough, pulled from floor
2 Rope Climbs
Run 200m

Score:
A. Heaviest Weights
B. Rounds + Reps / Weight

Saturday 9.29

FIT

20 Min Cap
A. Clean Thacker Warm Up A’s/B’s/C’s

B. 4 Sets; E4MIN (16 Min)
Hang Power Clean/RDL x 2;build
Dumbbell Bench (Neutral Grip) @20X1; x6

E3:30 x 4 Sets (14 min)
C1. Deadlift @ 31X1; x3-6

COMP

20 Min Cap
A. Clean Thacker Warm Up A’s/B’s/C’s

B. 4 Sets; E4MIN (16 Min)
Full Clean + Front Squat+Jerk (1+1+1);build
Dumbbell Bench (Neutral Grip) @20X1; x6

E3:30 x 4 Sets (14 min)
C1. Deadlift @ 31X1; 6.4.4.3

Optional Piece: to be done after class – on your own.
3 Minute Bike For Calories

Score:

B. Heaviest Weights
C. Total Calories

Sunday 9.30

FIT

A. Gymnastics – 15 minute amrap @ smooth pace
20m Dumbbell Bear Crawl
45-60s Dead Bug
20 Air Squats
45 Jump Rope Singles
+
rest 5 minutes
+
B. Breathing – 15 Minute Amrap
20m Farmers Walk
20 Cal Row or Bike
400m Run
20 Bodyweight Walking Lunges

COMP

A. Gymnastics – 15 minute amrap @ smooth pace
10m Handstand Walk
30s Hollow Rocks
10 Alternating Pistols
45 Double Unders
+
rest 5 minutes
+
B. Breathing – 15 Minute Amrap
20m Farmers Walk
20 Cal Row or Bike
400m Run
20 Bodyweight Walking Lunges

Score:
A. Rounds + Reps
B. Rounds + Reps

Programming 9.17 – 9.23

By: 0

Upcoming + Whats going on!

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Donate to Crossfit South Bends page or become a fundraiser’ then select the initiative you want to support. A $35 donation and you can claim your 2018 Wade’s Army shirt.
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Monday 9.17

FIT

20 Min Cap
A. Clean Thacker Warm Up A’s/B’s/C’s

B. 4 Sets; E4MIN (16 Min)
Hang Power Clean/RDL x 4-6;build
Dumbbell Bench (Neutral Grip) @31X1; x4-6;build

E3:30 x 4 Sets (14 min)
C1. Deadlift @ 52X1; x4-6; build

COMP

20 Min Cap
A. Clean Thacker Warm Up A’s/B’s/C’s

B. 4 Sets; E4MIN (16 Min)
Full Clean and Jerk (2+2);build
Dumbbell Bench (Neutral Grip) @31X1; x4-6; build

E3:30 x 4 Sets (14 min)
C1. Deadlift @ 52X1; 4.3.3.2; build

Optional Piece: to be done after class – on your own.
500m Row for time @ 100% effort

Score:
B/C. Heaviest Weights
Optional: 500m Time

Notes:
https://www.torquebarbellclub.com/articles/2017/9/5/clean-abcs-thacker-method

Tuesday 9.18

FIT

15 Min Cap
A. Introduction to:
Shoulder Taps + Warm Up

EMOM x 7 Sets (28 Min)
B1. 12-20 Box/Wall Facing Shoulder Taps or HS Hold/30s
B2. Bike 30s; build in speed
B2. 30-45s Forearm Plank
B4. 8 Tough Dumbbell Hang Power/Muscle Cleans

COMP

15 Min Cap
A. Introduction to:
Shoulder Taps + Warm Up

EMOM x 7 Sets (28 Min)
B1. 12-20 Wall Facing Shoulder Taps
B2. Bike 30s; build in speed
B2. 6-10 Rower Pike Ups
B4. 8 Tough Dumbbell Hang Power/Muscle Cleans

Score:
Nothing..move with intent

Wednesday 9.19

FIT

20 Min Cap
A. Thacker Warm Up – Snatch; A’s/B’s/C’s

B. 4 Sets; E2:30min
Hang Power Snatch + Overhead Squat (2+3) *stay light and work position
3-4 Tall Box Jumps; build

E2:00 x 3 Sets (12 min)
C1. Front Squat @ 32X1; x2-3; build
C2. Ring Row @ 31X1; x4-6 *make these hard

COMP

20 Min Cap
A. Thacker Warm Up – Snatch; A’s/B’s/C’s

B. EMOM x 10 Min
Hang Full Snatch x 1; build

E2:00 x 3 Sets (12 min)
C1. Front Squat @ 32X1; 4.3.2
C2. Strict Pull Ups @ 31X1; x4-6 *Bands allowed – Weight added is also allowed

Score:
B/C. Weight

Thursday 9.20

FIT

A. 8 Minute Amrap
3 Deadlifts *moderate weight
5 No Push Up burpees Over Bar
35 Singles
+
rest 6 minutes, then perform
+
B. 4 Sets for time
200m Run
10 Deficit Push Ups/Hand Release Push Ups/Incline
6 Turkish Get Ups

COMP

A. 8 Minute Amrap
3 Power Cleans *moderate (think 65%)
5 burpees Over Bar
35 Double Unders
+
rest 6 minutes, then perform
+
B. 4 Sets for time
200m Run
10 Handstand Push Ups *up to 3 mats allowed
6 Turkish Get Ups

Score:

A. Rounds + Reps + Weight used
B. Time

Notes:
For the warm up A. Dial in the PC Weight to around 55-75%, DL Weight around 45-65% or moderate to tough
For B. The HSPU/PU scaling so that it is tough, you may break these up as well – TGU Weight is a smooth weight.

Friday 9.21

FIT

A. 15 minute amrap
10 No Push Up Burpees
15yd/arm Single Arm Overhead Carry
60yd Unloaded Prowler Push (30yd out and back)
18 Alternating DB/KB Snatches
+
rest/walk 10 minutes
+
B. 15 Minute Amrap
15 American KB Swings
10 Cal Bike
20-30s Side Plank/Side
30s Wall Sit

COMP

A. 15 minute amrap
10 Perfect Burpees
15yd/arm Single Arm Overhead Carry
60yd Unloaded Prowler Push (30yd out and back)
18 Alternating DB/KB Snatches
+
rest/walk 10 minutes
+
B. 15 Minute Amrap
15 American KB Swings
10 Cal Bike
20-30s Side Star Plank/Side
30s Goblet Wall Sit (with same KB)

Score:

A. Rounds + Reps + Weight used
B. Rounds + Reps + Weight used

Saturday 9.22

FIT

E2:00 x 4 Sets (16 min)
A1. Back Squat @ 20X1; 2-4
A2. Bent Over Barbell Row @31X1; x4-6

B. For time
10 Barbell Front Squats, heavy
15 Ring Rows
20 Cal Row
8 Barbell Front Squats, heavy
15 Ring Rows
20 Cal Bike
6 Barbell Front Squats, heavy
15 Ring Rows
400m Run

*weight can be pulled from a rack

COMP

E2:00 x 4 Sets (16 min)
A1. Back Squat @ 20X1; 6.4.4.2
A2. Bent Over Barbell Row @31X1; x4-6

B. For time
10 DB Thrusters, heavy
15 Ring Rows
20 Cal Row
10 DB Squat Cleans, heavy
15 Ring Rows
20 Cal Bike
10 DB Front Squats, heavy
15 Ring Rows
400m Run

Score:
A. Heaviest Weights
B. Time + Weight

Sunday 9.23

FIT

20 Min Cap
A. Clean Thacker Warm Up A’s/B’s/C’s

B. 4 Sets; E4MIN (16 Min)
Hang Power Clean/RDL x 2-4;build
Dumbbell Bench (Neutral Grip) @31X1; x2-4

E3:30 x 4 Sets (14 min)
C1. Deadlift @ 52X1; x2-4

COMP

20 Min Cap
A. Clean Thacker Warm Up A’s/B’s/C’s

B. 4 Sets; E4MIN (16 Min)
Full Clean + Front Squat+Jerk (1+3+1);build
Dumbbell Bench (Neutral Grip) @31X1; x4-6

E3:30 x 4 Sets (14 min)
C1. Deadlift @ 52X1; 3.3.2.1

Optional Piece: to be done after class – on your own.
3 Minute Bike For Calories

Score:

B/C Heaviest weights
Optional – total cals

Programming 9.10 – 9.16

By: 0

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Monday 9.10

FIT

E2:00 x 4 Sets (16 min)
A1. Back Squat @ 20X1; 5-7
A2. Bent Over Barbell Row @31X3; x4-6

B. 5 Sets for time (20 Min Cap)
5 No Push Up Burpees
100m Run
5 Front Squats; heavy
60-90s Rest

COMP

E2:00 x 4 Sets (16 min)
A1. Back Squat @ 20X1; 8.6.6.4
A2. Bent Over Barbell Row @31X1; x8-10

B. 5 Sets for time (20 Min Cap)
5 Burpee Box Jumps
100m Run
5 Front Squats; heavy
60-90s Rest

Score:
A. Back squat and Row weight
B. Front Squat weight and time

Tuesday 9.11

FIT

15 Min Cap
A. Thacker Warm Up – Clean; A’s/B’s

B.5 Sets (18 Min Cap) Build
Hang Power Clean/RDL x 3 *skill, work bar path
Dumbbell Bench (Neutral Grip) @31X1; x4-6
Rest 90s

C. 3 Sets
Deadlift @ 52X1; x3-6

COMP

15 Min Cap
A. Thacker Warm Up – Clean; A’s/B’s

B. 5 Sets (18 min cap) Build
Clean + Jerk (1+2)
Dumbbell Bench (Neutral Grip) @31X1; x4-6
Rest 90s

C. 3 Sets
Deadlift @ 52X1; 4.3.3

Score:
B. Heaviest Weights
C. Heaviest Weight

Wednesday 9.12

FIT

15 Min Cap
A. Introduction to:
Kicking into handstand or Wall Walk + Hold / Box Hold / Floor Arms only inchworm

EMOM x 6 Sets (24 Min)
B1. See Below Scaling
B2. Bike 30s; Build in speed to a tough last round
B3. 30-45s Dead Bug
B4. 40s Double Unders/Singles

Scaling for B1.
– 1 Wall Walk + 20-30s Hold
– 20-30s Box Handstand Hold
– 4-6 Floor Arms Only Inchworms

COMP

15 Min Cap
A. Introduction to:
Kicking into handstand or Wall Walk + Hold / Box Hold

EMOM x 6 Sets (24 Min)
B1. Kick up x 2-4 attempts working soft wall touch
B2. Bike 30s; build in speed
B3. 30-45s Hollow Rock
B4. 40s Double Unders

Score:
Not a damn thing today – move with purpose on everything.

Thursday 9.13

FIT

15 Min Cap
A. Thacker Warm Up – Snatch; A’s B’s

EMOM x 8 Min
B1. Hang Power Snatch + Overhead Squat (1+5) *stay light and work position
B2. 10-15 Russian KBS *challenging weight

E2:00 x 4 Sets (16 min)
C1. Front Squat @ 32X1; x5
C2. Ring Row @ 31X1; x6-9

COMP

15 Min Cap
A. Thacker Warm Up – Snatch; A’s B’s

B. EMOM x 8 Min
Hang Snatch x 2; build

E2:00 x 4 Sets (16 min)
C1. Front Squat @ 32X1; 4.4.4.4
C2. Strict Pull Ups @ 31X1; x6-9 *Bands allowed

Score:
B. Heaviest weight for the weightlifting portion
C. Front Squat weight

Friday 9.14

FIT

A. 2 Minute Amrap
10 Deadlifts *Heavy
Max Burpees in the time remaining
rest 2 Minutes
x 3 Sets

B. 2 minute amrap
7/7 DB/KB Snatches
Max Plank Walk Outs in remaining time
rest 2 minutes
x 3 Sets

COMP

A. 2 Minute Amrap
10 Deadlifts *Heavy
Max Burpee Box Jumps in the time remaining
rest 2 Minutes
x 3 Sets

B. 2 minute amrap
7/7 DB/KB Snatches
Max Handstand Push Ups in time remaining
rest 2 minutes
x 3 Sets

Score:
A. Weight and reps
B. Weight and reps

Saturday 9.15

FIT

A. 10 Min Amrap
15yd/arm Overhead KB Walk
15yd Slow Bear Crawl/hips down
20-30s Wall Sit

B. 7 Sets (28 min)
30s Double Unders/Singles
30s Rest
30s Scaled Toes to Bar/Ab Mat Sit Ups
30s Rest
30s Bike for Cals
30s Rest
30s Wall Balls/Goblet Squats
30s Rest

COMP

A. 10 Min Amrap
15yd/arm Overhead KB Walk
15yd Slow Bear Crawl/hips down
20-30s Wall Sit

B. 7 Sets (28 min)
30s Double Unders
30s Rest
30s Toes to Bar
30s Rest
30s Bike for Cals
30s Rest
30s Wall Balls
30s Rest

Score:
B. Your range of repetitions from lowest to highest – the goal for this is to be consistent

DBLs 40-47
TTB 15-18
etc…

Sunday 9.16

FIT

E2:00 x 4 Sets (16 min)
A1. Back Squat @ 20X1; 4-6
A2. Bent Over Barbell Row @31X1; x6-8

B. For time
10 Goblet Squats *heavy
30 cal row
30 KB swings (55/35)
10 Strict Pull Ups *bands allowed
30 box jumps, step down (24/20)
30 airdyne calories
10 wall climbs/arms only inchworms

COMP

E2:00 x 4 Sets (16 min)
A1. Back Squat @ 20X1; 7.5.5.3
A2. Bent Over Barbell Row @31X1; x6-8

B. For time
10 Full Cleans *tough
30 cal row
30 KB swings (55/35)
10 muscle-ups / Strict Pull Ups/C2B
30 box jumps, step down (24/20)
30 airdyne calories
10 wall climbs

Score:
A. Weights
B. Time

 

Programming 9.3 – 9.9

By: 0

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CLOSED LABOR DAY Monday 9.3

Open Gym Hours Available for everyone from 8am – 11pm

Tuesday 9.4

FIT

E2:00 (16 min)
A1. Back Squat @ 20X1; x6-8
A2. Bent Over Barbell Row @31X3; x4

EMOM x 4 Sets (16 min)
B1. 8-10 Goblet Squats; heavy
B2. 50-75 Singles/ 50 Doubles
B3. 30s Ring Rows
B4. 10s Assault Bike @ 100%

COMP

E2:00 x 4 Sets (16 min)
A1. Back Squat @ 20X1; 9.7.5.5
A2. Bent Over Barbell Row @31X3; 4.4.4.4

EMOM x 4 Sets (16 min)
B1. 5 Front Squats; heavy
B2. 50 Double Unders
B3. 30s Max Muscle Ups/Strict Chest to Bar/Strict Pull Ups
B4. 10s Assault Bike @ 100%

Score:
Back Squat Weight
Bent Over Row Weight
Record everything else for your own progression purposes

Notes:
*For the time oriented movements on the EMOM…just pay attention to the clock.
*work to a heavy 4 on the bent row, make sure the 3 count is pulled against your torso

Wednesday 9.5

FIT

15 Min Cap
A. Burgener Warm Up + Jerk Work

EMOM x 10
B. Hang Power Clean/RDL x 3
*build to a heavy 3

E2:00 x 3 Sets (12 min)
C1. Deadlift @ 52X1; x6-8
C2. Dumbbell Bench (Neutral Grip) @31X1; x6-8

COMP

15 Min Cap
A. Burgener Warm Up + Jerk Work

EMOM x 10
B. Clean & Jerk x 1
*build to a heavy single

E2:00 x 3 Sets (12 min)
C1. Deadlift @ 52X1; 4.4.4
C2. Dumbbell Bench (Neutral Grip) @31X1; x6-8

Score:
Clean & Jerk Weight

Thursday 9.6

FIT

3 MIN MAX DISTANCE
A. Bear Crawl
Using a 20ft section (5x4ft mat sections)
*hips stay above shoulders

B. 15 Min Amrap
16 Alternating KB/DB Snatch/arm
16 No Push Up Burpees
16 Scaled Toes to Bar

COMP

3 MIN MAX DISTANCE
A. Handstand Walk
Using a 20ft section (5x4ft mat sections)

B. 15 Min Amrap
16 Alternating KB/DB Snatch/arm
16 Burpees
16 Toes to Bar

Score:
Bear Crawl/ HS Walk Distance
Rounds + Reps

Notes:
If you drop your Handstand/Crawl prior to a mat, start at the beginning of that mat on the line.

Friday 9.7

FIT

15 Min Cap
A. Thacker

General Barbell Warm Up: RDL, Press, Squat, x5 of each a 1-3 sets (until loose/warm)

Snatch Position Stretches: x10 seconds in each position x1-3rounds or until loose
As:

1) Squatting Quad Muscle Snatch x3-5

2) Squatting Quad Power Snatch x3

3) Squatting Quad Power Snatch TO Overhead Squat x3

4) Squatting Quad Snatch (squat snatch) x3

EMOM x 10
B. Hang Power Snatch x 3
*build to a heavy 3

EMOM x 10
C. Front Squat x 1
*build to a heavy single

COMP

15 Min Cap
A. Thacker

General Barbell Warm Up: RDL, Press, Squat, x5 of each a 1-3 sets (until loose/warm)

Snatch Position Stretches: x10 seconds in each position x1-3rounds or until loose
As:

1) Squatting Quad Muscle Snatch x3-5

2) Squatting Quad Power Snatch x3

3) Squatting Quad Power Snatch TO Overhead Squat x3

4) Squatting Quad Snatch (squat snatch) x3

EMOM x 10
B. Snatch x 1
*build to a heavy single

EMOM x 10
C. Front Squat x 1
*build to a heavy single

Score:
Snatch Weight
Front Squat Weight

Saturday 9.8

FIT

10 Min Cap
A. Burgener for Power Clean

EMOM x 10
B. Push Press x 1
*Build to a heavy single

C. On a running clock (18 Min)
0-8 Find a Deadlift 1rm
8-10 Switch Weights to 80% of today
10-18 Max Reps @ 80%

COMP

10 Min Cap
A. Burgener for Power Clean

EMOM x 10
B. Push Press x 1
*Build to a heavy single

C. On a running clock (18 Min)
0-8 Find a Power Clean 1rm
8-10 Switch Weights to 90% of today
10-18 Max Reps @ 90%

Score:
Push Press Weight
Power Clean/DL Weight
Total PC/DL Reps

Sunday 9.9

FIT

A. 30 Min Amrap
400m Run
60 Singles or 30 Double Unders
15 KB Swings

COMP

A. 30 Min Amrap
400m Run
30 Double Unders
15 American KB Swings

Score:
Rounds + Reps

BUDDY WEEK! Programming 8.27 – 9.2

By: 0

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Monday

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FIT

A. EMOM x 5 Sets (15 Min)
1. Strict Barbell Press; x 5; build
2. Strict Tuck/Straight Leg Raises; Max in 20s
3. Rest

B. 15 Minute Amrap
12 Ring Rows
12 Push Ups/ Incline Push Ups
200m Run

COMP

A. EMOM x 5 Sets (15 Min)
1. Strict Barbell Press; @ 20X0; x 5.4.3.2.1
2. Kipping Toes to Bar; Max in 20s
3. Rest

B. 15 Minute Amrap
3 Strict Pull Ups
5 Kipping Pull Ups
7 Hand Release Push Ups
200m Run

Score:
Heaviest Press Weight
Total # Of TTB/HKR
Rounds + Reps

Tuesday 8.28

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FIT

A. E3MIN x 5 Sets (15 min)
Back Squat; x5; build

B. 15 Minute Amrap – Teams of 2 ( I go, You go, Alternate Movements)
8 Alternating DB/KB Snatch
6 No Push Up Burpees/Burpees
30 Singles/Doubles

COMP

A. E3MIN x 5 Sets (15 min)
Back Squat; @00X1; 5.4.3.2.1

B. 15 Minute Amrap – Teams of 2 ( I go, You go, Alternate Movements)
8 UB Power Snatches 75/55
6 Burpees
30 Double Unders

Score:
Heaviest Back Squat Weight
Rounds + Reps

Wednesday 8.29

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FIT

A. E2:30MIN x 5 Sets (15 min)
1. Bench Press; x 5; build

B. 30on/30off x 5 Sets (15 min)
1. Bike for Calories
2. American KB Swings
3. Ab Mat Sit Ups

COMP

A. E2:30MIN x 5 Sets (15 min)
1. Bench Press @ 20X1; 3.2.1.3.2.1

B. 30/30 x 5 Sets (15 min)
1. Bike for Calories
2. American KB Swings 70/55
3. V-ups

Score:
Heaviest Bench Weight
Total Reps in workout

Notes:
* I want the second 3.2.1 heavier than the first 3.2.1

* Athletes can start at a different station as they rotate through – this workout will move through as 1,2,3,1,2,3,1,2,3…so on and so forth through the rounds.

Thursday 8.30

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FIT

A. E3MIN x 5 Sets (15 Min)
Front Squat; x5; build

B. 3-4 Sets – NFT Grind (Try to keep it under 20 min)
50yd Reverse Sled Drag; build to tough
15 Ball Slams; heavy, hard, fast
12 DB /KB Suitcase Walking Lunges
Row 30s; build to tough at last round

COMP

A. E3MIN x 5 Sets (15 Min)
Front Squat @ 00X1; 5.4.3.2.1

B. 3-4 Sets – NFT Grind (Try to keep it under 20 min)
50yd Reverse Sled Drag; build to tough
15 Ball Slams; heavy, hard, fast
12 KB Front Rack Walking Lunges
Row 30s; build to tough at last round

Score:
Heaviest FS Weight
Don’t score the conditioning, just grind it out

Friday 8.31

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FIT

A. EMOM x 5 Sets (15 Min)
1. 6-9 Strict Banded Pull Ups
2. 10-20s Side Plank/side
3. Tall Box Jump; build; don’t land lower than a quarter squat BE CAREFUL!

B. 5 Sets – Teams of 2 ( I go, You go, Alternate Rounds)
3 Minute Amrap
3 Deadlifts *Barbell or KB
6 Push Ups/Incline Push Ups
9 Air Squats
1 Minute Rest B/W Rounds

COMP

A. EMOM x 5 Sets (15 Min)
1. Weighted Strict Pull Up; @21X0;l x 1; build
2. 10-15s Side Star Plank/side
3. Tall Box Jump; build; don’t land lower than a quarter squat

B. 5 Sets – Teams of 2 ( I go, You go, Alternate Rounds)
3 Minute Amrap
3 Power Cleans
6 Hand Release Push Ups
9 Air Squats
1 Minute Rest B/W Rounds

Score:
Heaviest Pull Up or Total # of pull ups
Rounds + Reps

Notes:
In conditioning I want you to be able to cycle your first few rounds UB without any problems

Saturday 9.1

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FIT & COMP

A. My Pet Rock – Teams of 2-3

*For this workout, one of the partners must be holding 2xKB/DB in Farmers Walk Position for reps to count.

4 Minutes of Tire Flips
4 Minutes of Burpee Box Jump Overs
4 Minutes Heavy Sandbag or Keg Carry for distance (10 yd Shuttles)
4 Minutes of 10 Yard Plate Pushes
*sub No Push Up Burpee Box Step Overs for

Score: Don’t score, just grind

Sunday 9.2

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FIT & COMP

A. Flow
40 Min Amrap
10 yd Slow Bear Crawl
45s Jump Rope singles
20yd/arm Overhead KB Walk
45s Bike
12 Russian KB Swings
12 Sit Ups
45s Row
12 Alternating Step Ups *work on staying TALL

Score: Don’t score, just flow

Programming 8.20 – 8.26

By: 0

Whats going on this week!

Buddy Week is Right around the Corner! Click here to check it out

Our LimeBike Workout will be on August 25th – mark your calendars! Click here to check it out!

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!
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Google: Click here! 
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Monday 8.20

FIT

A. 3 Sets; 20m cap
Strict Barbell Press; @31X1; 4-6 reps, rest 60s
Ring Row Hold; x45-60s; rest 60s
Hanging Knee Raises; x9-12, rest 60s

B. 15 Minute Amrap
6 Single Arm KB/DB Push Presses/arm
20yd Single Arm Overhead Walk/arm
Bike 10 Calories
30s Plank Hold

COMP

A. 3 Sets; 20m cap
Strict Barbell Press;@ 30X2; x4-6 reps, rest 60s
Pull Up Iso Hold; x20-30s; rest 60s
Strict Toes through Rings; x6-10, rest 60s

B. 15 Minute Amrap
6 Single Arm KB/DB Push Presses/arm
20yd Single Arm Overhead Walk/arm
Bike 10 Calories
8 Toes to Bar

Score:
A. Keep notes for your own personal records
B. Score Rounds + Reps
*Barbell Press is pulled from a rack
*Coaches – set up the rings ahead of time for the toes through rings.

Tuesday 8.21

FIT

A. Back Squat; 18 min cap
@ 20X1; 3×3-6 rest 2-3m between sets

B. 4 Sets; perform a set at the top of a 5 min mark
5 Box Jumps;build
8 DB Suitcase Deadlifts/arm
15yd Bear Crawl – hips down, slow/controlled
50 Singles/Doubles

COMP

A. Back Squat; 18 min cap
@ 20X1; 3×1.1.1 ; rest 10s between reps, rest 2-3 minutes between sets

B. 4 Sets; perform a set at the top of a 5 min mark
Full Snatch x 1.1.1, rest 15s between Snatches; build
15yd Bear Crawl – hips down,slow/controlled
50 Double Unders

Score:
A. Score heaviest weight
B. Score DL weight or Snatch Weight

Wednesday 8.22

FIT

A. 4 sets; 25 min cap
Bench Press @20X1; 2-3 reps, rest 60s
Dual Bent Over DB Row w/hip circle around knee @31X1; 4-6 reps, rest 60s
Side Plank; 30-45s/side; rest 60s

B. 12 minute Amrap
Run 200m
10 Burpees
10 Ring Rows

COMP

A. 4 sets; 25 min cap
Bench Press @20X1; 1.1.1, rest 15s between reps, rest 60s
Dual Bent Over DB Row w/ hip circle around knee @31X1; 4-6 reps, rest 60s
Side Star Plank; 30-45s/side; rest 60s

B. 12 minute amrap
Run 200m
2 Wall Walks
5 Burpee Box Jumps; tough
8 Bent Over Barbell Rows; tough

Score:
A. Bench press heaviest weight
B. Rounds + Reps

Thursday 8.23

FIT

A. Front Squat; 18 minute cap
@30X1; 3×2-4 reps, rest 2-3 minutes between

B. 3 Sets – NFT Grind
50yd Sled Push; build to tough
6 DB Split Squats/leg
30-45s Forearm Plank
Row 18 Cals; build in speed

COMP

A. Front Squat; 18 minute cap
@30X1; 3×1.1, rest 15s between reps, rest 2-3 minutes between sets

B. 3 Sets – NFT Grind
50yd Sled Push; build to tough
6 DB Front Rack Split Squats/leg
5 Renegade Rows
Row 18 Cals; build in speed

Score:
A. Front Squat Weight
B. Keep for your own personal records

Friday 8.24

FIT

A. 3 Sets; 20 min cap
Strict Pull Ups @ 20X2; Max in 30 seconds, rest 30s
Half Kneeling Landmine Press @30X1; 3-5/arm, rest 30s
Dumbbell Side Plank Rotations @ controlled; 8-10 reps/arm, rest 60s

B. EMOM x 15 min
1: 6-8 DB Hang Power Clean
2: 20yd Overhead Walk w/dual KB
3: 30-45s Wtd Forearm Plank

COMP

A. 3 Sets; 20 min cap
Strict Pull Ups @ 20X2; Max in 30 seconds, rest 30s *perform these as strict chest to bar if the pull ups aren’t a problem
Half Kneeling Landmine Press @30X1; 4-6/arm, rest 30s
Dumbbell Side Plank Rotations @ controlled; 8-10 reps/arm, rest 60s

B. EMOM x 15 min
Power Clean + Hang Power Clean + Jerk (1+1+1)

*set 0-5 easy
*set 6-10 moderate
*set 11-15 tough

Score:
A. Keep notes for your own records
B. HPC/Complex Weight

Saturday 8.25

Limebike Workout!

Don’t you worry, you’ll find out when you get here

Sunday 8.26

FIT & COMP
Bike 3 min
3 Min Amrap: 10 RKBS, 20 Singles/Doubles
Row 3 min
3 Min Amrap: 5 Burpees, Run 100m
rest 6 min
x 2-3 Sets (54 min @ 3 sets)

Keep track during class for consistency

Programming 8.13 – 8.19

By: 0

Whats going on this week!

Buddy Week is Right around the Corner! Click here to check it out

Our LimeBike Workout will be on August 25th – mark your calendars! Click here to check it out!

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

Monday 8.13

FIT

A. 3 Sets; 20m cap
Standing DB Press; @31X1; 4-6 reps, rest 30s
Ring Row Hold; 30-45s; rest 30s
Deadbug;45-60s/Side, rest 90s

B. 15 Minute Amrap
200m Run
16 American KB Swings
6 Single Arm KB Push Presses/arm
30s Plank Hold

COMP

A. 3 Sets; 20m cap
Arnold Press; 6-8 @ 30X2; x6-8 reps, rest 60s
Pull Up Iso Hold; 10-20s; x3-6 reps, rest 60s
Banded Deadbug;30-60s, rest 60s

B. 15 Minute Amrap
200m Run
16 American KB Swings 55/35
6 Single Arm KB Push Presses/arm 55/35
8 Toes to Bar

Score:
A. Record this for your own personal notes
B. Score Rounds + Reps and weight

Tuesday 8.14

FIT

A. Back Squat; 20 min cap
@ 20X1; 4×6-8; build rest 2-3m between sets

B. 3-4 Sets; If time allows for the higher set
5 Snatch Grip Deadlifts; build
rest 30s
Single Arm Farmers Walk 30m/arm
rest 30s
Bike 60s; build each round
rest 90s

COMP

A. Back Squat; 20 min cap
@ 20X1; 4.3.2.1 ; rest 2-3 minutes between

B. 3-4 Sets; If time allows for the higher set
Power Snatch + Overhead Squat (2+3)
rest 30s
Single Arm Farmers Walk 30yd/arm *Tough
rest 30s
Bike 60s; build each round
rest 90s

Score:
A. Back Squat Weight
B.Record this for your own personal notes

Wednesday 8.15

FIT

A. 4 sets; 25 min cap
Bench Press @20X1; 2-5 reps, rest 60s
Single Arm Bent Over Row @30X1; 3-6 reps, rest 60s
Side Plank; 30-45s/side; rest 60s

B. 12 minute Amrap
50 Singles
10 Push Ups
10 Ring Rows

COMP

A. 4 sets; 25 min cap
Bench Press @2121; 4-6 reps, rest 60s
Dual Bent Over DB Row @31X2; 6-8 reps, rest 60s
Side Star Plank; 30-45s/side; rest 60s

B. 12 minute amrap
50 Double Unders
15 Hand Release Push Ups
15 Ring Rows

Score:
A.Record this for your own personal notes
B. Rounds + Reps

Thursday 8.16

FIT

A. Front Squat; 18 minute cap
@3231; 3×2-4 reps, rest 2-3 minutes between

B. 3 Sets – NFT, Go heavy, grind
10 Heavy Walking Lunges
15yd/arm Overhead KB Walk
20yd Bear Crawl – hips up
15 Straight Legged Sit Ups

COMP

A. Front Squat; 18 minute cap
@3231; 3.2.1 reps, rest 2-3 minutes between

B. 3 Sets – NFT, Go heavy, grind
10 Heavy Walking Front Rack DB Lunges
15yd/arm Overhead KB Walk
20yd DB Bear Crawl – hips up
15 Rower Pike Ups

Score:
A. Front Squat Weight
B.Record this for your own personal notes

Friday 8.17

FIT

A. 3 Sets; 20 min cap
Strict Pull Ups @ 20X2; 4-6, rest 30s
Half Kneeling Landmine Press @30X1; 4-6/arm, rest 30s
Dumbbell Side Plank Rotations @ controlled; 4-6 reps/arm, rest 60s

B. 4 Sets; For Effort and Quality
10 Russian KB Swing or 8 Hang Power Cleans; work tech
rest 30s
5 Renegade Rows or 10 Incline Push Ups+10 Dual DB Bent Over Rows
rest 30s
Row 60s; build
rest 90s

COMP

A. 3 Sets; 20 min cap
Strict Pull Ups @ 20X2; 4-6, rest 30s *load weight if you can
Half Kneeling Landmine Press @30X1; 4-6/arm, rest 30s
Dumbbell Side Plank Rotations @ controlled; 5-8 reps/arm, rest 60s

C. 4 Sets; For effort and quality
Power Clean + Hang Power Clean + Jerk (1+1+1)
rest 30s
5 Renegade Rows
rest 30s
Row 60s; build
rest 90s

Score:
A. Record this for your own personal notes
B. Score Weights and range of calories rowed

Notes: I want renegade rows as “row, push up, row, push up – attempt to make the push up a deficit”

Saturday 8.18 (Carl and Emily are getting married today by the way

A. MM Pacing
@ the top of a 75s mark
15 Wall Balls
Max Singles/Doubles in remaining time
rest 2:00
x 5 Sets

*work on consistency in repetitions from round to round

B. SM Pacing
@ the top of a 75s Mark
Run 300m (if you cannot finish this in the time scale a run that you can perform)
rest 2:00
x 5 Sets

*work on consistency in time from round to round, as fast as you can maintain while being consistent

Score:
A. Range of lowest to highest singles/doubles
B. Slowest to Fastest Run range

Sunday 8.19

FIT & COMP

50-60 min amrap
Row 60s
10m Slow Bear Crawl
Singles 30s
10m SA Overhead Walk/arm
Bike 60s
20-30s Plank

A. Don’t score it, move and get sweaty