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Programming 6.18 – 6.24

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Whats going on this week!

Save the Date! June 30th is CrossFit South Bend’s 9 year anniversary party! Click here to let us know you’ll be going!

Our CFSB Garage sale has been launched! Click here for the details

Our Beginner’s Olympic Weightlifting Camp Registration will be closing soon! Last call this week! Click here to check it out

Have a friend wanting to check out CrossFit? We have a 5 week Reboot Challenge beginning soon! Send them this link if you think they will be interested! 

We are closed Saturday for a YPN Event! click here to learn more

Ever checked out our YouTube channel? You should! We have a ton of helpful (and also some ridiculous) videos! Click here to subscribe when we get a new video up

Jorts Day July 4th – more details to come

Bring A Friend Day July 21st – more details to come!


Monday 6.18

FIT

A. Hip Extension + Breathing + Core
E60s
10-15 Left Leg Glute Bridges
10-15 Right Leg Glute Bridges
30-50 Singles
30s Front Rack Kettlebell Hold, heavy
x 3 Sets (12 min)

B. Absolute Strength
10 Minutes to Work to a Heavy Deadlift x 2

C. CP
8 Minute Amrap
15 Russian KB Swings, heavy
30 Singles/Dbls

COMP

A. Hip Extension + Breathing + Core
E60s
10-15 Left Leg Glute Bridges
10-15 Right Leg Glute Bridges
30-50 Singles
30s Front Rack Kettlebell Hold, heavy
x 3 Sets (12 min)

B. Speed Strength
10 Minutes to build to a Power Clean heavy single

C. CP
8 Minute Amrap
3 Power Cleans @ 80%
30 Double Unders

Score: A, nothing. B, heaviest weight. C. Total Reps

Tuesday 6.19

FIT

A. Horizontal Press work + Vertical Pull Accumulation
6-9 Dumbell Bench Press
3+ Max Banded Strict Pull Ups
rest 60s
x 5 Sets
15 minutes to finish

B. Gymnasty
3 min cap
9-12 Bench Dips/Dips
8 Burpees
9-12 Scaled Toes to Bar
60ft Hips above shoulder bear crawl
rest 3 min between rounds
x 4 Sets (24 min)

C. Practice (optional)
8 min practice double leg roll up or hollow rocks

COMP

A. Horizontal Press work + Vertical Pull Accumulation
6-9 Dumbell Bench Press
3+ Max Strict Pull Ups
rest 60s
x 5 Sets
15 minutes to finish

B. Gymnasty
3 min cap
1-5 Muscle Ups
5 Burpee Box Jumps
7-10 TTB
30ft Handstand Walk
rest 3 min between rounds
x 4 Sets (24 min)

C. Practice (optional)
8 Min practice on candlestick pistol roll ups

Notes/Mods:
*MU Can be ring, bar, or both
*HS Walk/60ft Bear Crawl can be 5 Wall Walks (if they look pretty)
*scaled ttb can be sit ups

Score: A, DB weight and  total pull ups. B. Total MU and Total TTB

Wednesday 6.20

FIT

A. Map 8
15 Minute Amrap
8 TNG Deadlifts
10 Sit ups *anchor – hands at temples
30 Singles
+
15 Minute Amrap
12 DB/KB Snatches *alternating
20s Plank on hands
30 Singles
+
15 Minute Amrap
Run 100m
20s L side plank
20s R side plank
30 Singles

COMP

A. Map 8
15 Minute Amrap
8 TNG Power Snatch
10 Sit ups *anchor – hands at temples
30 Singles
+
15 Minute Amrap
12 DB/KB Snatches *alternating
20s FLR on Rings
30 Singles
+
15 Minute Amrap
Run 100m
20s L side star plank
20s R side star plank
30 Singles

Score: Don’t score this one, practice tracking your round times for consistency.

Thursday 6.21

FIT

A. Double Leg Squat
WU.WU.WU
2×8
2×5
2×3
perform these sets at the top of a 2:30 min mark -the first three at the top are warm up sets, fit will hit two sets of 8, add weight and hit two sets of 5, add weight and hit two sets of 3.

B. Single Leg + Core
E90s
18 Walking Lunges/Reverse Lunges
50yd Farmers Walk
Row 15/10 Cal
Rest
x 3 sets (18 min)

C. Optional After (on your own)
5×8 Barbell Weighted Glute Bridge, all sets challenging

COMP

A. Double Leg Squat
WU.WU.WU
5.3.1.5.3.1
perform these sets at the top of a 2:30 min mark -the first three at the top are warm up sets, I want the second 5.3.1 is heavier than the first. (22:30)

B. Single Leg + Core
E90s
18 Walking Lunges/Reverse Lunges
50yd Farmers Walk
Row 15/10 Cal
Rest
x 3 sets (18 min)

C. Optional After (on your own)
5×8 Barbell Weighted Glute Bridge, all sets challenging

Score: A, heaviest weight. B, Lunge/FW Weight.

Friday 6.22

FIT

A. Push/Pull
8+ Max Incline Push Ups
8+ Max Ring Rows
x 4 Sets
15 Minutes to finish

B. Grind
For time – 20 minutes to finish
20 Cal Bike
15 Heavy DB Hang Clean and Jerks
10 Strict Pull Ups
5 Wall Walks/Arms only inchworms

COMP

A. Push/Pull
5+ Max Deficit Push Ups
5+ Max Ring Rows
x 4 Sets
15 Minutes to finish

B. Grind
For time – 20 minutes to finish
20 Cal Bike
15 Heavy DB Hang Clean and Jerks
10 Chest to Bar
5 Wall Walks
x 3 Sets

Score: A. Total Push ups, Total Ring Rows B, time and weight.

CLOSED FOR YPN EVENT Saturday 6.23

We appreciate you all understanding our closing today!

If you are a Young Professional/Business owner in the area we invite you to come out to our Young Professionals Network Event today!

Click here to register

The Day’s Agenda is below!

10:00a.m. – 11:00a.m. = Entrepreneurial Insight

  • Learn about our entrepreneur’s:
    • Background, milestones, successes, failures, and lessons learned
    • Business skills acquired, business challenges faced and currently facing
    • Business model and its evolution over time

11:00a.m. – 12:00p.m. = Introduction to CrossFit

  • Learn about and perform a new workout

12:00p.m. = Recover & Connect

  • Enjoy the light snacks provided, ask our entrepreneurs questions you may not have been able to ask, and connect with those who exercised with you

You must register for this event in advance. Please note that all attendees will be required to sign a waiver. Please sign and submit the waiver through this link. Gym/workout attire is required. Water is encouraged to bring. Space is limited so if you have a change of plans, notify us immediately so someone else can have your spot.

Sunday 6.24

FIT & COMP

A. Flow/Map10

60 Minute Amrap
20yd Left Arm Overhead Carry
20yd Right Arm Overhead Carry
10 Cal Bike
20s FLR on Rings
10 Spiderman Steps
30 singles
10 Step Ups
10 Cal Row

Map 10: https://opexfit.com/blog/why-do-we-love-map-10/

Programming 6.11 – 6.16

By: 0

Whats going on this week!

Save the Date! June 30th is CrossFit South Bend’s 9 year anniversary party! Click here for more details

Our CFSB Garage sale has been launched! Click here for the details

Ever checked out our YouTube channel? You should! We have a ton of helpful (and also some ridiculous) videos! Click here to subscribe when we get a new video up

We are closed Saturday for a YPN Event! click here to learn more

Jorts Day July 4th! Wear your best Jean Shorts

Bring A Friend Day July 21st! More details to come


Monday 6.11

FIT

A. Vertical Push + Pull
E90s
12-15 Strict Barbell Press from Floor
12-15 Strict Pull Ups/Ring Rows
x 6 sets (18 min)
*build for 2 sets, 4 sets difficult

B. Alactic + Aerobic
40s 10 American KB Swings, heavy – Max No Push Up Burpees in time remaining
40s Singles
rest 120s
x 4 Sets (13:20 min)

COMP

A. Vertical Push + Pull
E90s
9-12 L-seated DB Presses
9-12 Strict Pull Ups
x 6 sets (18 min)
*build for 2 sets, 4 sets difficult

B. Alactic + Aerobic
40s to perform 5 DB Hang Clean and Jerks, heavy + Max Burpees in time remaining
40s Double Unders
rest 120s
x 4 Sets (13:20 min)

Score: A, weights used B, weight used + total reps

Tuesday 6.12

FIT

A. Skill
10-15 minutes on Snatch Skill Work

B. Speed Strength
E90s
Odd Rounds: Overhead Squat x 8
Even Rounds: Snatch RDL x 8
x 5 Sets (15 min)
*build, use the same weight for both movements

C.
For time
20 Cal Row
20 Ball Slams
20 Cal Bike
20 Russian Kettlebell Swings
200m Run
20 Kettlebell Squats
9 minute cap

COMP

A. Skill
10-15 minutes on Snatch Skill Work

B. Speed Strength
E90s
Power Snatch + Hang Snatch + Overhead Squat
(1+1+1)
x 10 Sets (15 min)
*build

C.
For time
20 Cal Row
20 Ball Slams
20 Cal Bike
20 Russian Kettlebell Swings
200m Run
20 Kettlebell Squats
9 minute cap

Score: A, weight. B, total reps or time.

Wednesday 6.13

FIT & COMP

A. Horizontal Push + Pull
E90s
9-12 Bench Press
9-12 Dual DB Bent Over Row
x 6 sets (18 min)
*build for 2 sets, 4 sets difficult

B. Accessory
10 minutes of Turkish Get Ups

Score: A, weight. B, weight and reps.

Thursday 6.14

FIT

A. Skill
10-15 minutes of Clean and Jerk Skill Work

B. Speed Strength
E90s
Odd Rounds: Front Squat x 8
Even Rounds: Push Press x 8
x 5 Sets (15 min)
*build, use the same weight for both movements

C. CP
10 Minute Amrap
10 Thrusters, moderate weight
Run 200m

COMP

A. Skill
10-15 minutes on Clean and Jerk Skill Work

B. Speed Strength
E90s
Power Clean + Hang Clean + Shoulder to Overhead
(1+1+1)
x 10 Sets (15 min)
*build

C. CP
10 Minute Amrap
10 Clean and Jerks, moderate weight
Run 200m

Score: A, weight. B, weight and rounds +reps

Friday 6.15

FIT & COMP

A. Aerobic
30 Minute Amrap
15 American KBS
400m Run
30 Double Unders

B. Accessory
60s Bicep Curls
60s Incline Push Ups
x 5 Sets (10 min)

Score: A, rounds + reps

Saturday 6.16

FIT & COMP

A. Pace
40s Cal Bike
30s Rest
40s Burpees
30s Rest
40s Cal Row
30s Rest
40s Alternating DB/KB Snatch
30s Rest
x 7 sets

Score: Each modality separate in total reps

Sunday 6.17

FIT & COMP

Fathers Day Flow

45 Minute Amrap

Bike 90s
2 Dead Hang To Inverted / 10 Scap Pulls
4 TGU
8 GHD Sit Ups / 12 Sit Ups
Row 90s
15 Hollow Rocks
5 Inchworms
One HS Walk attempt up to 40ft / Hips above shoulders bear crawl

 

 

Programming 6.4 – 6.10

By: 0

Whats going on this week!

Sports Performance Camp Pre-registration is up! Click here for more details

Save the Date! June 30th is CrossFit South Bend’s 9 year anniversary party!

Our CFSB Garage sale has been launched! Click here for the details

Our Beginner’s Olympic Weightlifting Camp Registration will be closing soon! Click here to check it out

Have a friend wanting to check out CrossFit? We have a 5 week Reboot Challenge beginning soon! Send them this link if you think they will be interested! 

Ever checked out our YouTube channel? You should! We have a ton of helpful (and also some ridiculous) videos! Click here to subscribe when we get a new video up

 

Monday 6.4

FIT

A.
EMOM
8-10 Back Squat @ 1 sec pause at bottom
8-10 Strict Pull Ups
40s Max Anchored + Hands at temples Sit Ups
8-10 L-Seated Dumbbell Presses
x 5 Sets (20 minutes)
*Build

B.
3 Minute Amrap
Run Max Distance
rest 1:30
x 4 Sets

COMP

A.
EMOM
3 Back Squats @ 4441
20s Chest to Bar Pull Ups
5 UB Push Jerks
rest 1 min
x 5 Sets (20 minutes)
*Build

B.
3 Minute Amrap
Run Max Distance
rest 1:30
x 4 Sets

Score:
A. BS Weight, Total Pull Ups, Press/PJ Weight
B. Distance as accurately as you can

Notes:
B. Run inside, outside, shuttle, run out 1:30 and then run back – just do it. Work on consistency.

Tuesday 6.5

FIT

A.
15 Minutes of HPS Skill work

B.
@90s Mark
Hang Power Snatch + Overhead Squat (3+2)
x 7 Sets (10:30)
Stay at light to moderate weights and work technique/speed

C.
EMOM
8 Deadlifts – Let go of the bar at the bottom and regrip
60s Max Push Ups
Calorie Bike 60s
x 5 Sets (15 min)
Build

COMP

A.
15 Minutes of HPS Skill work

B.
@90s Mark
Hang Power Snatch + Snatch Balance + Overhead Squat (1+1+1)
x 7 Sets (10:30)
Stay at light to moderate weights and work technique/speed

C.
EMOM
5 TNG Power Cleans
60s Max Ring Dips
Calorie Bike 60s
x 5 Sets (15 min)
Build

Score:
B. Don’t score,  work technique
C. Heaviest load – total PU/RD reps, total calories.

Wednesday 6.6

FIT

A.
@ the top of a 2 min mark
20 UB BW/DB Reverse Lunges
50 Singles/25 Doubles
12-15 Left Arm Meadows Row
12-15 Right Arm Meadows Row
60s Row for Calories
x 5 Sets (25 min)
*Start challenging, you can take weight off, but you can’t put it back on.

COMP

A.
@ the top of a 2 min mark
20 UB Barbell Front Rack Reverse Lunges
40 Doubles
12-15 Left Arm Meadows Row
12-15 Right Arm Meadows Row
60s Row for Calories
x 5 Sets (25 min)
*Start challenging, you can take weight off, but you can’t put it back on.

Score:
-Lunge weight remaining
-Meadows Row Weight remaining
-Lowest Calorie Row score

Thursday 6.7

FIT

A.
15 minutes of HPC Skill work

B.
@90s Mark
Hang Power Clean + Front Squat (3+2)
x 7 Sets (10:30)
Stay at light to moderate weights and work technique/speed

C.
30s Push Presses
30s Rest
30s Russian KB Swings
30s Rest
x 5 Sets

COMP

A.
15 minutes of HPC Skill work

B.
@90s Mark
Hang Power Clean + Front Squat + Split Jerk (1+1+1)
x 7 Sets (10:30)
Stay at light to moderate weights and work technique/speed

C.
30s Shoulder to Overhead 135/95
30s Rest
30s Alternating DB Snatches 50/35
30s Rest
x 5 Sets

Score:
B. Heaviest complex weight
C. Total reps and weight used.

Friday 6.8

A.
EMOM
9-12 Barbell Bench Press
15-20 DB Curls
10 Scap Pulls
x 5 Sets (15 min)
Build

B.
For time (20 minute cap)
5 Front Squats AHAP *pulled from rack
5 Burpees
Run 100m
rest/walk 2:00 between rounds
x 4 Sets

COMP

A.
EMOM
3-6 Barbell Bench Press
5 Burpee Pull Ups
rest 1 minute
x 5 Sets
Build

B.
For time (20 minute cap)
5 Front Squats AHAP *pulled from floor, first rep can be squat clean
5 Burpee Box Jumps
Run 100m
rest/walk 2:00 between rounds
x 4 Sets

Saturday 6.9

FIT & COMP

Putting the notes at the top today, listen. we are using sandbags ,tires, and ropes today. You may get your shit dirty and your legs scratched up (that is, if you forget to wear appropriate gear for rope climbs)

So, I’ll do my best to clean up the tires before the workout
You do your best to wear clothes you don’t mind messing up and wear socks/leg protection for rope climbs.

Teams of 3
*get the work done, however possible

60 Tire Flips
60 Sandbag to shoulder
600m Heavy Farmers Walk
30 Rope Climbs

Score: Just get the work done before class is finished.

Sunday 6.10

FIT & COMP

A.

@ the top of a 3:30 min mark
20s Bike, Hard
3:00 row, easy
20s Run, Hard
3:00 amrap, 10 Russian KBS, 5 NPBP, 30 Singles/15 Dbls, easy
x 2 Sets (28 min)

B.

Row 3:00 for calories

Notes:

for A, keep everything sustainable

Programming 5.28 – 6.3

By: 0

Whats going on this week!

Sports Performance Camp Pre-registration is up! Click here for more details

Our CFSB Garage sale has been launched! Click here for the details

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

Facebook PAGE REVIEW: Click here!

Facebook PLACE REVIEW: Click here!

Google: Click here! 

Follow us on instagram here


Monday 5.28

Murph! Check the murph details on the banner above 🙂

Tuesday 5.29

FIT

Global Warm Up: 15 Minute Hang Power Clean / Power Clean Warm Up

A.
Every 2 minutes for 24 minutes
Hang Power Clean x 3
Build to a challenging set

B.
Bike 3 minutes for Max Calories

COMP

A.
Every 2 minutes, for 24 minutes (12 sets):
Power Clean x 1
Loading per set (by %): 60, 65, 70, 75, 80, 85, 90, 93, 96, 99, 101, 101+

B.
Bike 3 minutes for Max Calories

Score: A, weight. B, Calories.

Wednesday 5.30

FIT

A.
@ the top of a 2 minute mark
Back Squat x 5
Back Squat x 5
Back Squat x 3
Back Squat x 2
Back Squat x 2
Back Squat x 1
Rest 2 minutes after last single, then perform

@ the top of a 3 minute mark
Back Squat x 1
Back Squat x 1
Back Squat x 1
Build over the course of the sets

B.
Teams of 3 – At the top of a 1:30 minute mark
Back Squat x 3 (75-85% suggestion)
Burpees x 5
Run 100m
Partner 2 goes at the top of the next 1:30, partner 3 goes on the 1:30 after that.
Continue until you have all hit 4 Sets

COMP

A.
@ the top of a 2 minute mark
Back Squat x 5 @ 55%
Back Squat x 5 @ 65%
Back Squat x 3 @ 75%
Back Squat x 2 @ 85%
Back Squat x 2 @ 90%
Back Squat x 1 @ 95%

rest 2 minutes, then perform

Immediately into @ the top of a 3 minute mark
Back Squat x 1 @ 101-105%
Back Squat x 1 @ 101-105%+
Back Squat x 1 @ 101-105%+

B.
Teams of 3 – At the top of a 1:30 minute mark
Back Squat x 3 (75-85% suggestion)
Burpees x 5
Run 100m
Partner 2 goes at the top of the next 1:30, partner 3 goes on the 1:30 after that.
Continue until you have all hit 4 Sets

Score:  A, weight. B, weight and lowest round time.

Thursday 5.31

FIT

A.
@ the top of a 2 minute mark
Bench Press x 5
Bench Press x 5
Bench Press x 3
Bench Press x 2
Bench Press x 2
Bench Press x 1

rest 2 minutes, then perform

Immediately into @ the top of a 3 minute mark
Bench Press x 1
Bench Press x 1
Bench Press x 1
Build over the course of the sets

B.
5 Minute Amrap
10 K/DB Push Presses
10 Box Jumps with Step Down
x 3 Sets
Row remaining time for Calories

COMP

A.
@ the top of a 2 minute mark
Bench Press x 5 @ 55%
Bench Press x 5 @ 65%
Bench Press x 3 @ 75%
Bench Press x 2 @ 85%
Bench Press x 2 @ 90%
Bench Press x 1 @ 95%

rest 2 minutes, then perform

Immediately into @ the top of a 3 minute mark
Bench Press x 1 @ 101-105%
Bench Press x 1 @ 101-105%+
Bench Press x 1 @ 101-105%+

B.
B.
5 Minute Amrap
10 K/DB Push Presses 50/35
10 Box Jumps with Step Down
x 3 Sets
Row remaining time for Calories

Score: A, weight. B, total reps including the 3 initial sets.

Friday 6.1

FIT

A.
@ the top of a 2 minute mark
Deadlift x 5
Deadlift x 5
Deadlift x 3
Deadlift x 2
Deadlift x 2
Deadlift x 1

rest 4 minutes, then perform

Immediately into @ the top of a 3 minute mark
Deadlift x 1
Deadlift x 1
Deadlift x 1

B.
“Annie” – 8 Minute Cap
50.40.30.20.10
Double Unders
Sit Ups

COMP

A.
@ the top of a 2 minute mark
Deadlift x 5 @ 55%
Deadlift x 5 @ 65%
Deadlift x 3 @ 75%
Deadlift x 2 @ 85%
Deadlift x 2 @ 90%
Deadlift x 1 @ 95%

rest 4 minutes, then perform

Immediately into @ the top of a 3 minute mark
Deadlift x 1 @ 101-105%
Deadlift x 1 @ 101-105%+
Deadlift x 1 @ 101-105%+

B.
“Annie” – 8 Minute Cap
50.40.30.20.10
Double Unders
Sit Ups

Score: A, weight. B, time or reps in cap.

Saturday 6.2

FIT & COMP

30 Minute Amrap
Teams of 4
100 Burpees
200 Cal Bike
300 Air Squats/Goblet Squats
400 Double Unders/Singles

*Run 200m as a team between segments

Score: Total reps

Sunday 6.3

A. LE Work

2:30 Min Clock
9.7.5
Unbroken TNG Deadlifts
No Push Up Burpees
Run in remaining time
+
rest 7:30 minutes
x 4 Sets

Programming 5.21 – 5.27

By: 0

Whats going on this week!

Sports Performance Camp Pre-registration is up! Click here for more details

Memorial Day Murph Schedule launched

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

Facebook PAGE REVIEW: Click here!

Facebook PLACE REVIEW: Click here!

Google: Click here! 

Follow us on instagram here


Monday 5.21

FIT

A.

EMOM
Pull Ups x 8-12
Weighted Glute Bridges x 20-30
x 5 Sets (10 min)
Build

B.

EMOM
Alternating Reverse Lunges in Place x 10 L/R=1
10 Landmine Twists L/R=1
x 5 Sets (10 min)
Build

C.

Amrap in 10 minutes
10 Thrusters
75 Singles or 35 Doubles

COMP

A.

EMOM
(Power Clean + Front Squat 1+3) + (6 Burpees over Bar)
rest 1 min
Row 60s for Cals
rest 1 min
x 6 Sets (24 min)

*Work on being consistent, start challenging with the weight – you can take weight off but you can’t put it back on – if you can’t get the work done in the time frame…don’t do COMP.

B.

Amrap in 10 minutes
10 Left Arm Single Arm KB Overhead Squats 55/35
10 Right Arm Single Arm KB Overhead Squats 55/35
50 Double Unders

Score:
Fit A/B: Total Pull Ups,
Fit C: Rounds + Reps
Comp A: Weight left on bar, Lowest Cal #
Comp B: Rounds + Reps

Tuesday 5.22

FIT

A.
EMOM
Left Arm Landmine Suitcase Deadlift x 9-12
Right Arm Landmine Suitcase Deadlift x 9-12
Left Arm DB Bench Press x 9-12
Right Arm DB Bench Press x 9-12
Left Side Plank 20-45s
Right Side Plank 20-45s
x 4 Sets (24 min)
Build

B.
10 Minute Amrap
10 Ring Rows
10 Incline Push Ups
*Share spots if needed with ring rows – perform at casual pace
*perform ring rows pronated today

COMP

A.
EMOM
Left Arm Thicc Side Landmine Suitcase Deadlift x 9-12
Right Arm Thicc Side Landmine Suitcase Deadlift x 9-12
50yd Unbroken Farmers Walk AHAP (25 out and back)
Max Tuck/L-sit in 60s
x 6 Sets (24 min)
Build
Max tuck/L-sit does not have to be unbroken, accumulate time within the minute.

B.
10 minute amrap
10 Ring Rows
10 Deficit Push Ups
*share spots if needed with ring rows – perform at casual pace
*perform ring rows pronated today

Score:
Fit A: Heaviest landmine weight and bench press weight.
Fit B: Rounds + Reps
Comp A: Heaviest landmine weight, farmers walk weight
Comp B: Rounds + Reps

Wednesday 5.23

FIT & COMP

30 Minute Amrap – Teams of 2 – Alternate Movements
Row 10 Cal
20 American Kettlebell Swings
Bike 10 Cal
15 Box Jumps with Step Down
50 Doubles or 50 Singles

Score:
Rounds + Reps

Thursday 5.24

FIT

A.
EMOM
Left Arm DB/KB Row x 12-15
Right Arm DB/KB Row x 12-15
Floor Press x 12-15
x 5 Sets (15 min)
Build
*perform rows pronated today instead of neutral grip

B.
@ the top of a 5 minute mark
20 Unbroken Back Squats
7 Burpees
x 4 Sets (20 min)
*If you can’t perform the set unbroken or you can’t finish in the time, you must take weight off -if you take weight off – you can’t add it back on.

COMP

A.
EMOM
Strict Pull Ups x 6-9
Supinated Grip Bent Over Row x 12-20
rest 1 minute
x 5 Sets (15 min)

B.
@ the top of a 5 minute mark
20 Unbroken Front Squats pulled from floor
8 Bar Facing Burpees
x 4 Sets (20 Min)
*If you can’t perform the set unbroken or you can’t finish in the time, you must take weight off -if you take weight off – you can’t add it back on.

Score
Fit A: Row Weight and Floor Press Weight
Fit B: Weight left on your bar
Comp A: Strict Pull Up Reps, Bent Over Row Weight.
Comp B: Weight left on your bar

Friday 5.25

FIT

A.
EMOM
L-Seated Dumbell Press x 12-15
60s Steps 5yd Lateral Hip Circles
60s Max Plank on Hands
60s Steps 5yd Fwd/Back Monster Walk Theraband
x 5 Sets (20 min)
Build

B.
10 Steps Alt Reverse Dumbell Death March LR=1
10 Weighted Sit Ups
20 Hammer Curls
x 3 Sets (15 min cap)

COMP

A.
EMOM
Bench Press x 6-9
rest 1 min
Max Handstand Hold in 1 min
rest 1 min
x 5 sets (20 min)
Build across the sets

B.
20 Alternating DB/KB Snatches
15 Toes to Bar
10 Ring Push Ups
x 3 Sets (15 min cap)

Score:
Fit A: DB Press Weight
Fit B: Just do it
Comp A: Bench Press Weight
Comp B: Just do it

Saturday 5.26

FIT & COMP

3 Minute Amrap
30/25 Cal Bike
Max Burpee Box Jumps in time remaining
rest 3 min
+
3 Min Amrap
35/30 Cal Row
Max Double Unders in remaining time
rest 3 min
x 3 Sets (36 min)

Sunday 5.27

FIT & COMP

A. LE Work

2 Min Clock
7.5.3
Unbroken TNG Deadlifts
No Push Up Burpees
+
Run Hard in remaining time
rest 6 minutes
x 4 Sets
*if you aren’t finishing the 7.5.3 in 60s or under, you need to modify or strip weight
*work on consistency

Programming 5.14 – 5.20

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Monday 5.14

FIT

A.

EMOM
Pull Ups x 8-12
Glute March x 40s
x 4 Sets (8 min)

B.

EMOM
Left Split Squat in place x 8-12
Right Split Squat in place x 8-12
10 Russian Twists L/R=1
x 4 Sets (12 min)
Build

C.

10 Heavy Unbroken DB Clean and Jerks
20 Calorie Bike
rest 2-3+ minutes
x 3 sets

COMP

A.

EMOM
10 UB Double KB/DB Thrusters
1 minute rest
10 DBL Russian KB Swings
1 minute rest
x 6 Sets (24 min)
All sets challenging, adjust as you need to

B.

10 Unbroken Shoulder to Overhead
20 Calorie Bike
rest 2-3+ minutes
x 3 Sets

Score:
Strength Portion(s) Sweet jesus, look at all of this stuff. Just challenge yourself, lets only score the conditioning today.

Conditioning: Weight Used, and round time individually.

Notes:
Rest times may be dependant on class size, you’ll share DB’s so flow through and be prepared to get after it, as long as you are getting at least 2 minutes of rest – cool.

Tuesday 5.15

FIT

A.
EMOM
Deadlift x 8-12
Push Ups
Singles or Double Unders
2 minute rest
x 5 Sets (25 min)
Build, Push ups aren’t unbroken, just go

B.
10 minutes to finish
20 Sit Ups
20 Unbroken Ring Rows
x 3 Sets

COMP

A.
EMOM
Power Clean x 3
rest 2 min
x 5 sets (15 Min)
Build, try to beat your prior # on this
+
Directly transition after the last 2 minute rest into

EMOM
10 Alternating DB/KB Snatches
30-50 Double Unders
x 5 sets (10 minutes, which makes this whole series 25 minutes long)

B.
For time – 10 Minute Cap
75 Toes to Bar
Don’t tear your hands apart

Score:

Fit A: DL Weight, Total Push ups, Total Singles/Dbls
Fit B: Time or reps in cap
Comp A: Heaviest Weight Power Clean – don’t worry about the second EMOM
Comp B: Total time or reps in cap

Wednesday 5.16

FIT & COMP

30 Minute Amrap – Teams of 2- Alternate Movements
10 Ball Slams
30 Double Unders
10 NPBP
30 Double Unders
100m Run

Score: Rounds + Reps

Thursday 5.17

FIT

A.
EMOM
Bent Over Dual Dumbbell Row x 8-12
rest 1 minute
Bench Press x 6-9
rest 1 minute
x 5 Sets (20 min)
Build across sets

B.
Amrap in 15 Minutes
15 Push Ups
30 Air Squats

COMP

A.
EMOM
10 Hanging Hip Taps L/R=1
rest 1 minute
Bent Over Barbell Row x 8-12
rest 1 minute
x 5 Sets (20 min)
Build across sets

B.
Amrap in 15 minutes
5 Full Cleans, heavy
15 Ring Dips

Score:
Fit A: heaviest weights for both
Fit B: Total Reps
Comp A: Bent over barbell weight
Comp B: total reps

Friday 5.18

FIT

A.
EMOM
Strict Dumbell Press x 8-12
10-15 Steps Left Hip Circles
10-15 Steps Right Hip Circles
x 5 Sets (15 min)
Build across the sets

B.
For time – 9 minute cap
21-15-9 of
Hanging Knee Raises
Jumping Pull Ups
Reverse Lunges L/R =1

COMP

A.
EMOM
Strict Barbell Press x 5
rest 2 minutes
x 5 sets (12 min)
Build across the sets

B.
For time – 9 minute cap
21-15-9
Power Snatch 75/55
Hand Release Push Ups

Score:
Fit A: Dumbbell Press Weight
Fit B: Time or reps in cap
Comp A: Barbell Press Weight
Comp B: Time or reps in cap

BRING A FRIEND DAY Saturday 5.19


FIT & COMP

A.

Teams of 3
3 min Amrap 7 Burpees, 7 Med Ball Cleans/Squats
3 min Calorie Bike
3 min rest
4 Sets (36 min)

Score:

Cals + Step Ups Each round

Sunday 5.20

A. LE Repeatability Test

Row 250
10 KBS
10 Burpees
10 KBS
10 Burpees
10 KBS
Row 250
rest 10 min
x 2 sets

Score:

Individual times each round

Programming 5.7 – 5.13

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Monday 5.7

FIT

A.

EMOM
Pull Ups x 8-12 *Banded
Weighted Glute Bridge x 8-12
x 3 Sets (6 min)
Build

B.

EMOM
Left Split Squat in place x 8-12
Right Split Squt in place x 8-12
Left Side Plank x 20-45s
Right Side Plank x 20-45s
x 3 Sets (12 min)
Build

C.
10 Minute Amrap
5+ Max Strict Presses @ 45/35
Every time you break, perform 50 Singles
If the bar is too heavy, use dumbells or weighted PVC

COMP

A.

EMOM
Front Squat x 5
1 minute rest
Weighted Glute Bridge x 8-12
1 minute rest
x 6 Sets (24 min)
Build on first 3 sets, last 3 sets challenging

B.

10 Minute Amrap
10 Unbroken Shoulder to Overhead
30 Double Unders
If you break, you must take weight off your bar, and you can’t put it back on.

Score:
Fit A: Total Pull Ups
Fit B: Split Squat Weight
Fit C: Total # of presses
COMP A: Front Squat Weight
COMP B: Shoulder to Overhead Weight

Tuesday 5.8

FIT

A.
EMOM
Deadlift x 8-12
Push Ups
1 minute rest
x 5 Sets (15 min)
Push ups aren’t unbroken, just go
Build on DL

B.
For time – 10 min cap
40 Ring Rows
Run 200m
40 Hanging Knee Raises
Run 200m
40 Kettlebell Swings
Run 200m

COMP

A.
EMOM
Power Clean x 3
rest 2 min
x 5 sets (15 Min)
Build

B.
For time – 10 min cap
20 Strict Pull Ups
Run 200m
20 Hanging Hip Taps (L/R=1)
Run 200m
20 AHAP Dumbbell Swings
Run 200m

Score:
Fit A: Deadlift weight
Fit B: Time or reps in cap
Comp A: Power Clean weight
Comp B: Time or reps in cap

Wednesday 5.9

FIT & COMP

A.

30 Minute Amrap – Alternate Movements between teams of 2
15 Cal Bike
15 Cal Row
30 Double Unders
15 Box Jumps with Step Down
Farmers Walk 50 Yards out and back (25 out and back)

Score:
FIT & COMP: Rounds + Reps

Thursday 5.10

FIT

A.
EMOM
Bent Over Barbell Row x 8-12
rest 1 minute
Back Squat x 6-9
rest 1 minute
x 5 Sets (20 min)
Build across sets

B.
8 Floor Presses (AHAP)
Max Unbroken Weighted Glute Bridges with that same weight
rest as long as it takes for your partner to go
x 4 Sets each

COMP

A.
EMOM
Weighted Pull Up x 1-3
rest 1 minute
Bent Over Barbell Row x 8-12
rest 1 minute
x 5 Sets (20 min)
Build across sets

B.
8 Floor Presses (AHAP)
Max Unbroken Weighted Glute Bridges with that same weight
rest as long as it takes for your partner to go
x 4 Sets each

Score:
Fit A: Back Squat Weight
Fit B: Floor Press Weight
COMP A: Weighted Pull Up Weight
COMP B: Floor Press Weight

Friday 5.11

Don’t forget! Pre-Orders are up today for Swag!

FIT

A.
EMOM
Strict Press x 8-12
10-15 Steps Left Hip Circles
10-15 Steps Right Hip Circles
x 4 Sets (12 min)
Build across the sets

B.
EMOM
Rear Foot Elevated DB RDL Left x 8-12
Rear Foot Elevated DB RDL Right x 8-12
Forearm Plank x 30-45s
x 4 Sets (12 min)
Build across the sets

C.
10 Minute Amrap
3+ Max Strict Pull Ups
15 Ball Slams
*use bands if needed

COMP

A.
EMOM
Press x 5
rest 2 minutes
x 4 sets (12 min)
Build across the sets

B.
EMOM
Push Press x 2
rest 2 minutes
x 4 sets (12 min)
Build across the sets

C.
10 Minute Amrap
2 Rope Climbs
20 Ball Slams

FIT A: Strict Press Weight
FIT B: RDL Weight
FIT C: Rounds + Reps
COMP A: Press Weight
COMP B: Push Press Weight
COMP C: Rounds + Reps

Saturday 5.12

FIT & COMP

Teams of Two – 60s at each station split between partners (30s a piece)
Wall Balls
Russian KBS
Box Jumps with Step Down
Push Press
Double Unders
x 4 Sets (20 min)

FIT & COMP: Total Reps

Sunday 5.13

FIT & COMP

A.
10s Bike @ 100% effort
walk 2:30
x 5 Sets

B.
Death by 10m

Score: Death by 10

Programming 4.30 – 5.6

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Monday 4.30

FIT

A.
50s to hit a max unbroken Sorenson hold
50s rest
50s to hit max push ups
50s rest
50s Bike for cals
50s rest
x4

B.
12 Minute Amrap – Teams of 2
20 Ball Slams
200m Run

COMP

A.
20 minutes to establish a Deadlift 1rm

B.
12 Minute Amrap – Teams of 2
20 Ball Slams
200m Run

Score:
Fit A: Lowest sorenson time, lowest # of push ups, lowest # of bike cals.
Comp A: Deadlift Weight
Fit/Comp B: Total Ball Slam Reps

Notes:

Fit A: the push ups do not have to be unbroken

On B, this is man overboard style, one partner runs while the other performs ball slams – when your partner comes back, you switch and continue ball slams – we don’t score the run – the runner is just the pace setter.

Tuesday 5.1

FIT

A,
50s max ring rows
50s rest
50s max wall balls
50s rest
50s max sit ups
50s rest
x4 Sets

B.
5 Sets
20 Unbroken Alternating Reverse Lunges
2 minutes rest

COMP

A.
20 Minutes to finish
4-5 Sets
Power Clean + Front Squat (1+5)
3+ Max Strict Pull Ups

B.
5 Sets
12-20 Left Side Rear Foot Elevated Split Squat
rest 60s
12-20 Right Side Rear Foot Elevated Split Squats
rest 60s

Score:
Fit A: Lowest # Ring Rows, Lowest # Wall Ball, Lower # Sit Ups
Comp A: Weight and Total Pull Ups

Fit & Comp B: Weight

Notes:
Modifications for Reverse Lunges are single leg glute bridges – or 10 split squats in place each leg.

Wednesday 5.2

FIT

A.

30 Minutes to finish
Fuil Thacker Method Warm Up for Snatch

B.

Every 90s x 10 sets

2 Hang Power Snatches

Notes:

B. Keep it fast and smooth, work quality of movement – don’t load if it looks bad.

Mods Snatch RDL > Hang Pull > Hang Power Snatch

COMP

A.

30 Minutes to finish
Fuil Thacker Method Warm Up for Snatch

B.

Every 90s x 10 sets

Build to a heavy Power Snatch x 1 over the 10 sets

Notes:

B. Keep it fast and smooth

Score: Snatch Weight

Thursday 5.3

FIT

A.
Rope technique work

B.
5 Sets
3 Rope Lowers
5 Heavy Front Squats
Row 20 Cals, hard
rest 2-3 minutes between sets

COMP

A.
Rope technique work

B.
5 Sets
5 Heavy Front Squats
2 Rope Climbs
Row 20 Cals, hard
rest 2-3 minutes between sets

Score: B – weight and your range of time (slowest to fastest)

Notes:
Mods for Rope climbs – Ring Rows x 15, Strict Pull Ups x 7-10, Rope Lowers (down/up = 1)

work on being consistent with your times – if we have a ton of people in class, biking 20 cals is an option.

Friday 5.4

FIT

A.

Every 90s each station
5 Strict Presses, build
5 Deadlifts, build
15-20 Anchored Ab Mat Sit Ups
x 6 sets (27:00)

B.
6 Minute Amrap
30 Russian KB Swings
60 Singles

COMP

A.
27 Minutes to finish
5.3.1.5.3.1 Strict Press
+
Warm up for B within the 27

B.
For time – 6 Minute Cap
21 Deadlifts @ bodyweight
50 Double Unders
15 Deadlifts @ bodyweight
75 Double Unders
9 Deadlifts @ bodyweight
100 Double Unders

Score:
Fit A: press and dl weight
Comp A: Heaviest press
Fit B: Total Reps
Comp B: Time or reps in cap

Notes:
Comp A: I want the second 5.3.1 to be heavier than the first.

CLOSED FOR WALK MS - CLICK FOR DETAILS

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Sunday 5.6

FIT & COMP

30s Bike
30s Left Arm Overhead Hold
30s Right Arm Overhead Hold
30s Run
30s Hanging Hip Taps
30s Row
30s Left Side Plank
30s Right Side Plank
x 7 sets

Programming 4.23 – 4.29

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Monday 4.23

FIT

A.
EMOM,Build
6-9 Barbell RDL
6-9 Dumbbell Press
6-8 Left Side Plank rotations @ 3 down, 3 up
6-8 Right Side plank rotations @ 3 down, 3 up
x 4 sets (16 min total)

B.
30s Left Arm Russian KB Swing
30s Right Arm Russian KB Swing
30s Left Arm KB Push Press
30s Right Arm KB Push Press
60s Singles/Dbl Practice
x 4 sets (12 minutes total)

COMP

A.
@ the top of a 2 minute mark x 8 sets (16 minutes) Build,
Hang Power Clean + Jerk (2+2)

B.
30s Hang Power Cleans @ 60% of today’s complex
30s Burpees Over Bar
30s Double Unders
90s Rest
x 4 sets – work consistency from set to set (12 minutes total)

Scoring:

Fit A. RDL Weight
Comp A.HPC Weight
Fit B. Total Reps
CompB. Total Reps

Notes:
The clock will be set for an EMOM for part A, and a 30/30/30/30 for part B.

If that isn’t your time scheme – pay attention – figure it out and be present in the workout.

Tuesday 4.24

FIT

A.
20 minutes to finish, Build, keep sets mostly heavy
3 Sets
6-9 Back Squats
9-12 Single Arm Bent Over Rows Left
9-12 Single Arm Bent Over Rows Right
30-60s Plank on elbows

B.
For time – 9 minute cap
Row 1000/850m
50 Thrusters
30 No Push Up Burpees

COMP

A.
20 minutes to finish,Build
3 Sets
Back Squat x 3
3+ Max Strict Pull Ups
10 Hanging L-sit Flutter Kicks (L/R=1)

B.
“Jackie”
For time – 9 minute cap
Row 1000m (m/f)
50 Thrusters @ 45#
30 Pull Ups

Score:

FitA: Squat Weight and Bent Row Weight
CompA: Squat Weight and Pull Up Weight
Fit B: Time or reps in cap
Comp B: Time or reps in cap

Wednesday 4.25


FIT

A.

30 Minutes to finish
Full Thacker Method Warm Up for Clean

B.

EMOM 10 Minutes

2-3 Hang Power Cleans

Notes:

B. Keep it fast and smooth, work quality of movement – don’t load if it looks bad.

Mods RDL > Hang Clean Pull > Hang Power Clean

COMP

A.

30 Minutes to finish
Full Thacker Method Warm Up for Clean

B.

EMOM 10 Minutes

Hang Clean x 2

Build to a heavy set of the complex

Notes:

B. Keep it fast and smooth

Score: Complex Weight

Thursday 4.26

FIT

A.
15 minutes to finish, build
3×8 Overhead Squat

B.
20 Minute Amrap
21 Air Squats
15 Sit ups
9 Ring Rows

COMP

A.
15 Minutes to finish,
Find a 3rm Overhead Squat

B.
20 Minute Amrap
5 Pull Ups
10 Push Ups
15 Air Squats

Score:

Fit and Comp A:Weight
Fit and Comp B: Reps

Friday 4.27

FIT

A.
2:00 to finish at each station (24 minutes total) Build
Close Grip Bench Press x 3-6
20 Landmine Twists
10 Single Leg Glute Bridges each leg
x4 sets

B.
90s to finish
8 No Push Up Burpees
12 Russian KB Swings
Run in remaining time
rest 90s between sets
x3 Sets

COMP

A.
2:00 to finish at each station (24 minutes total)
3.2.1.3.2.1 Close Grip Bench Press
15 Weighted Glute Bridges
x6 Sets

B.
90s to finish
10 Burpees
15 Russian KB Swings
Run in remaining time
x3 sets

Score:

Fit & Comp A: Bench Weight
Fit & Comp B: No score, just get after it.

Notes:

For Comp on the bench – I want the second 3.2.1 to be heavier than the first

Saturday 4.28

FIT & COMP

A.
Teams of 5
Bike 20s Very Hard
Transition 40s
x4 Sets
*At minimum Teams of 4, more rest is okay, less rest is not.

B.
15 Minute Amrap
10 Turkish Get Ups
100 Doubles/Singles

Sunday 4.29

FIT& COMP

A.

1 Minute Bike
1 Minute Step Ups
1 Minute Row
1 Minute Sled Push
1 Minute Heavy KB Front Rack Walk
x7 Sets

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Why you should shop the perimeter of the grocery store

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Today we’re going to talk about why you should shop the perimeter of the grocery store. Put simply, you should shop the perimeter of the grocery store because that’s where the real, whole food is. If you’ve seen any of our other videos, you’ll know that real, whole food is going to be things like meat, and eggs, and seafood, and poultries, some quality protein, some veggies, some healthy fat, things like olive oil, and macadamia nuts, and avocados. It’s going to be things like fruits, nuts, and seeds, herbs, and spices.

When you shop the perimeter of the grocery store, that’s where all these things are, right? All the veggies and the produce are going to be on the outskirts of the grocery store. That’s where your meat’s going to be that’s where your cheeses are going to be. Generally speaking, that’s where the real, whole food is, and the more processed foods tend to be in the middle.

Why is eating real, whole foods so important? Well, for a few different reasons. Number one. Real, whole food is super nutrient-dense. It has a ton of micronutrients in it that make you healthier. It helps regulate your blood sugar, so there’s no spiking and dipping throughout the day. It encourages a healthy, psychological relationship with food, where you’re not addicted to food and overeating food. It leads to a healthy digestive system and it tends to minimize inflammation and not cause it in the first place.

What are some helpful, practical tips that you can use to help you remember this when you’re actually shopping at the grocery store? Number one. If you can’t grow it or hunt it, don’t eat it. That’s a really good rule that’ll help you when you’re shopping in the grocery store, in particular, the perimeter, to find things that are healthy. If it comes in a bag, a box, a jar, or a package, it is guilty until proven innocent. If your grandparents and great-grandparents didn’t eat it, you probably shouldn’t either. Then one of my personal favorites, sounds kind of paradoxical, good food goes bad, bad food stays good. Real, whole food will tend to expire and go bad, whereas bad food will stay good through the apocalypse.

Speaking of bad food, why do we avoid those center aisles? Well, that’s because that’s where all the processed food tends to be. That’s where the sugar-laden, salt-laden, hyper-processed food tends to be. Most of the things in those center aisles tend to be things that will last for years on end because they have these gigantic amounts of salt, and sugar, and other things in them to basically preserve them for a very long time.

In general, you want to avoid those things because they have very few nutrients. They lead to lots of blood sugar spikes, they’re psychologically addictive, they promote an unhealthy digestive system, and they’re very inflammatory.

One of the simplest things you can do overall to improve your health is sticking to the perimeter of the grocery store and if you do that, the vast majority of the time, even if you have some off plan stuff here and there, you’ll tend to be more healthy rather than not.

All right, guys. Thanks so much for tuning in. We’ll see you next time.