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Programming 8.13 – 8.19

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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!

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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

Programming 8.6 – 8.12

By: 0

Whats going on this week!

We have a Reboot Challenge starting this week!

Fitness Challenge

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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Monday 8.6

FIT

A. 3 Sets; 20m cap
Standing DB Press; @20X1; 6-8 reps/arm, rest 60s
Ring Row; @20X1; 5-8 reps, rest 60s
Bent Hollow Hold;45-75s, rest 60s

B. 15 Minute Amrap
10 Alternating DB/KB Snatches
30 Singles
5 DB/KB Push Press/arm
100m Run
6 No Push Up Burpees Over Bar
30s Bike @ moderate pace

COMP

A. 3 Sets; 20m cap
Standing Filly Press; @20X1; x3-6 reps/arm, rest 60s
Strict Pronated Pull Up; @21X1; x3-6 reps, rest 60s
Wall Deadbug;30-60s, rest 60s

*add weight to the pull up if you can keep the tempo

B. 15 Minute Amrap
Row 30s – tough
8 Hang Power Clean + Shoulder to Overhead *moderate
45 Doubles
8 Burpee Box Jump Overs
200m run

Score:
A. write this in your own journal for progression purposes

B. Rounds + Reps

Notes:
*do your best to remember what you did last week and progress it to make it more difficult – for instance…

If the ring row last week to this week was:

Last week: Ring Row; @20X2; 8-10 reps, rest 60s
This week: Ring Row; @20X1; 5-8 reps, rest 60s

Less time under tension and less reps should allow you to move forward in difficulty.

Mvmt:

Bent Hollow Hold: https://www.youtube.com/watch?v=uKGd8kv7Qzo

Filly Press: https://www.youtube.com/watch?v=K28luQGuY_g

Wall Deadbug: https://www.youtube.com/watch?v=WDpLJFXkPz0

Tuesday 8.7

FIT

A. Back Squat; 18 min cap
@ 32X1; 4×3-5, rest 2-3m between sets

B. 4 Sets; 25 min capl; for quality
Dumbbell Cross Body RDL; 3111; 6-8/leg
Side Plank Rotations; controlled; x6/side
Tall Box Jump; x5; build
Bike 60s; build each round
rest 90s

COMP

A. Back Squat; 18 min cap
@ 32X1; 5.3.3.2 ; rest 2-3 minutes between

B. 4 Sets; 25 min cap
Power Snatch + Hang Power Snatch + Hang Snatch + Overhead Squat; 1+1+1+1; build
Single Leg Cross Body RDL; @3111; 4-6/leg
Star Plank;30s hold/side
Bike 60s; build each round
rest 90s

*choose a weight you can go unbroken in the complex

Score:
A. Heaviest weight and F/C
C. write this in your own journal for progression purposes

Mvmts:

DB Cross Body RDL: https://www.youtube.com/watch?v=7xiezhBwR0Q

Side plank rotations: https://www.youtube.com/watch?v=eEojhtdzew0

SL Cross Body RDL: https://www.youtube.com/watch?v=yRCGDGT993w

Tall Box Jump: https://www.youtube.com/watch?v=5_ABYEP7Bqw

Wednesday 8.8

FIT

A. 3 sets; 20 min cap
Bench Press @20X1; 3-6 reps, rest 60s
Dual Bent Over DB Row @31X2; 3-6 reps, rest 60s
Forearm Plank; 30-45s; rest 60s

*put a weight on your back if the planks are easy

B. 12 minute Amrap
10 Hanging Knee Raises
10 Push Ups/Incline Push Ups
10 Air Squats

C. Optional: To be done on your own
8 min for quality
5 Legs only inchworms
5 Hands Only Inchworms
30s Overhead Dual DB Hold – tough

COMP

A. 3 sets; 20 min cap
Bench Press @2121; 4-6 reps, rest 60s
Dual Bent Over DB Row @31X2; 6-8 reps, rest 60s
Weighted Plank; 30-45s; rest 60s

B. 12 minute amrap
15 Toes to Bar
15 Hand Release Push Ups
15 Air Squats

C. Optional: To be done on your own

8 min for quality
5 Rower Pike Ups
2 Wall Walks
30s Handstand hold at last wall walk

Score:
A. write this in your own journal for progression purposes
B. Rounds + Reps
C. Don’t score it – move through with quality

Thursday 8.9

FIT

A. Front Squat; 18 minute cap
@3231; 3×3-5 reps, rest 2-3 minutes between

B. 3 Sets – NFT/Grind
30m Reverse Sled Drag *tough
6 Split Squats/leg; @2011
50 Jump Rope singles
20m Bear Crawl

COMP

A. Front Squat; 18 minute cap
@3231;4.3.2 reps, rest 2-3 minutes between

B. 3 Sets – NFT/Grind
30m Reverse Sled Drag *tough
6 Split Squats/leg; @2011
50 Double Unders
20m DB Bear Crawl

Score:
A. Front Squat weight
B. Don’t write, just dial it in and grind

Friday 8.10

FIT

A. 4 Sets; 20 min cap
Ring Rows @ 20X2; 4-6, rest 30s
Half Kneeling Landmine Press @3112; 4-6/arm, rest 30s
Dumbbell Side Plank Rotations @ controlled; 5-8 reps/arm, rest 60s

B. 4 Sets; 16 min cap
5 Tall Box Jumps
8 Russian KB Swings *tough
15 Straight Legged Abmat Sit Ups
Bike 60s; build through the sets
rest 60s

COMP

A. 4 Sets; 20 min cap
Ring Rows @ 20X2; 4-6, rest 30s
Half Kneeling Landmine Press @3112; 4-6/arm, rest 30s
Dumbbell Side Plank Rotations @ controlled; 5-8 reps/arm, rest 60s

C. 4 Sets; 16 min cap
3 UB Power Clean + Jerk; tough
45-60s Hollow Hold
Bike 60s; build through the sets
rest 60s

Score:
Just keep track of your numbers and progressions for your own purposes

Mvmts:

Half Kneeling Landmine Press: https://www.youtube.com/watch?v=R4kzyoUPvoY

Straight legged sit ups: https://www.youtube.com/watch?v=8pBsG75at6Q

Saturday 8.11

FIT

A.
8 Minutes to build to a tough Goblet Squat 5 @30X1

B.
3:00 to perform
200m Run
10 UB Goblet Squats *moderate
rest 90s
x 5 sets

COMP

A.
8 Minutes to build to a Full Snatch tough single for the day

B.
3:00 to perform
300m Run
10 UB Overhead Squats *moderate
rest 90s
x 5 sets

Notes:

*Dial this in so that you can build in pacing through the sets, if you feel good halfway you may build on weight.

Sunday 8.12

FIT & COMP

Low back pain recovery workout

This recovery workout is near and dear to me. As lifters we spend a lot of time training spinal extension, and we tend to get really strong and sometimes dominant there. This is a program to help reverse some of those effects and help you continue to find spinal flexion and relief from the tightness that you can get from lifting. Breathing is an important aspect here. Start to pay attention to your breaths while you’re stretching. Later in the series we will get more in depth into breathing as well.

1. TRX/Rings Deep Squat Stretch x 10 reps + 5 deep breaths hold
2. Box Pigeon (figure 4) x 10 each side
3. Deep Lunge Stretch x 10 each side
4. Cat-Camel x 10
5. Quadruped Plank x 20-30 seconds
6. Modified Pigeon x 45 sec per side x 2
Hip Flexor Recovery/Prehab

All the best,

Teddy

Programming 7.30 – 8.5

By: 0

Whats going on this week!

We have another Reboot Challenge right around the corner if you have any friends interested, send them the below link!

Fitness Challenge

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! 
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Monday 7.30

FIT

A. 3 Sets; 20m cap
L-Seated DB Press; @20X1; 8-10 reps/arm, rest 60s
Ring Row; @20X2; 8-10 reps, rest 60s
4 Way DeadBug;12-15, rest 60s

B. 15 Minute Amrap
8 Push Press
30 Singles
4 No Push Up Burpees Over Bar
100m Run

COMP

A. 3 Sets; 20m cap
Seated Filly Press; @20X1; 5-8 reps/arm, rest 60s
Strict Pronated Pull Up; @21X2; 5-8 reps, rest 60s
Hollow Rocks;15-20, rest 60s

*add weight to the pull up if you can keep the tempo

B. 15 Minute Amrap
8 Push Press
45 Doubles
8 Burpees Over Bar
100m run

Score:
A. write this in your own journal for progression purposes
B. Rounds + reps and weight used

Notes:
Comp A; you may use bands, but keep to the tempo
B; choose weights that you can sustain effort from round to round

L-seated DB Press: https://www.youtube.com/watch?v=BkHyaCDw00c

Seated Filly Press: https://www.youtube.com/watch?v=K28luQGuY_g

Tuesday 7.31

FIT

A. Back Squat; 18 min cap
@ 32X1; 2×6-8, 2×4-6, rest 2-3m between sets

B. 4 Sets; 25 min cap
8-12 Alternating DB Snatches
Foot Supported Single Leg RDL; 3111; 8-10/leg
Side Plank; 20-30s hold/side
Bike 60s; build each round
rest 90s

COMP

A. Back Squat; 18 min cap
@ 32X1; 6.4.4.3; rest 2-3 minutes between

B. 4 Sets; 25 min cap
Power Snatch x 5
Single Leg RDL; @3110; 5-8/leg
Star Plank; 20-30s hold/side
Bike 60s; build each round
rest 90s

*choose a weight you can go unbroken in the PS

Score:
A. Heaviest weight and F/C
C. write this in your own journal for progression purposes

Side Star Plank: https://www.youtube.com/watch?v=5oB44pBFIVE
Single Leg RDL: https://www.youtube.com/watch?v=frXMwmAedBU

Wednesday 8.1

FIT

A. 3 sets; 20 min cap
Bench Press @2121; 6-8 reps, rest 60s
Dual Bent Over DB Row @31X2; 6-8 reps, rest 60s
Forearm Plank; 30-45s; rest 60s

*put a weight on your back if the planks are easy

B. 5 Sets; 11 min cap
8 Hanging Knee Raises
8 Push Ups/Incline Push Ups
rest 60s b/w sets

C.
5 min Max Arms Only Inchworms

COMP

A. 3 sets; 20 min cap
Bench Press @2121; 4-6 reps, rest 60s
Dual Bent Over DB Row @31X2; 6-8 reps, rest 60s
Weighted Plank; 30-45s; rest 60s

B. 5 Sets; 11 min cap
8 Toes to Bar
8 Deficit Push Ups
60s rest b/w sets

C.
5 Min Max Wall Walks

Score:
A. write this in your own journal for progression purposes
B. Rounds + Reps
C. Don’t score, move well

Thursday 8.2

FIT

A. Front Squat; 18 minute cap
@3231; 3×4-6 reps, rest 2-3 minutes between

B. 3 Sets – NFT/Grind
45s Wall Sit
18 Alternating Reverse Lunge
10m Bear/Quad Crawl
30yd Sled Push – tough

COMP

A. Front Squat; 18 minute cap
@3231;5.4.3 reps, rest 2-3 minutes between

B. 3 Sets – NFT/Grind
30s Goblet Wall Sit
18 Alternating Reverse Lunge
10m DB Bear/Quad Crawl
30yd Sled Push – tough

Score:
A. Front Squat weight
B. Don’t write, just dial it in and grind

DB Bear Crawl: https://www.youtube.com/watch?v=UYxOgBybgio
I don’t mind the Bear or Quad style of either of those

Friday 8.3

FIT

A. 3 Sets; 12 min cap
Side Plank Powell Raise @ 3112; 5-8 reps/arm, rest 30s
Legs only Inchworms @ controlled; 8-10; rest 30s

B. 3 Sets; 12 min cap
Ring Rows @ 3012; 6-8, rest 30s
5 Strict DB Presses + 15m OH Walk; rest 30s

C. 3 Sets; 10 min cap
10 UB American KB Swings
Bike 60s; build through the sets
rest 60s

COMP

A. 3 Sets; 12 min cap
Side Plank Powell Raise @ 3112; 5-8 reps/arm, rest 30s
Rower Pike Ups @ controlled; 8-10; rest 30s

B. 3 Sets; 12 min cap
Ring Rows @ 3012; 6-8, rest 30s
5 Strict DB Presses + 15m OH Walk; rest 30s

C. 3 Sets; 10 min cap
5 UB Power Clean + Jerk; tough
Bike 60s; build through the sets
rest 60s

Score:
A/B: keep for your own notes
C. Score Swing/PCJ Weight.

Saturday 8.4

FIT/COMP WARM UP SERIES

A. Gen/Dynamic Prep – get sweaty, move well, open up
15 min amrap
5 Arms only inchworms *2 sec pause on out position, 2 second pause at top
3 Spiderman Stretch w/3s at bottom/leg
5 Goblet Squats @ 3211
20-30s Singles
Bike 30s, moderate

B. Dynamic Prep/Specific Prep – limiting factors
3-4 Sets; 10 min cap
8 Lateral Banded Walks/side
5 Thrusters/build past game weight, pause 1 sec at top of thruster
10 Doubles or 20 singles

FIT

C. For time – 15 minute cap *Go Hard
10 rounds for time of:
9 thrusters
35 singles

COMP

C. For time – 15 minute cap *Go Hard
10 rounds for time of:
9 thrusters, 95 lb.
35 double-unders

Score:
C: time or rounds + reps

Sunday 8.5

FIT & COMP

A. Flow

5 Rounds, scripted by coach

Jog 100m
45s Dead Bug
10 Russian Kettlebell Swings
Jog 100m
45s Forearm Plank
10 Kettlebell Good Morning

Programming 7.23 – 7.29

By: 0

Whats going on this week!

We have another Reboot Challenge right around the corner if you have any friends interested, send them the below link!

Fitness Challenge

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 7.23

FIT

A. 3 Sets; 20m cap
Seated DB Press; @31X1; 9-12 reps, rest 60s
Ring Row; @31X1; 9-12 reps, rest 60s
Anchored Sit Ups;15-20, rest 60s

B. 15 Minute Amrap
4 Alternating DB Single Arm Push Press/arm
8 No Push Up Burpees
60 Singles

COMP

A. 3 Sets; 20m cap
Filly Press; @31X1; 6-9 reps/arm, rest 60s
Strict Pronated Pull Up; @31X1; 6-9 reps, rest 60s
Straight Legged Sit Ups;15-20, rest 60s

*add weight to the pull up if you can keep the tempo

B. 15 Minute Amrap
4 DB/KB Snatch + Push Press/arm
8 Burpees
45 Doubles

Score:
A. write this in your own journal for progression purposes
B. Rounds + reps and weight used

Notes:
Comp A; you may use bands, but keep to the tempo
B. Choose weights that allow you to keep this sustainable round to round

Tuesday 7.24

FIT

A. Snatch Thacker Method
10-15 Minutes working on full snatch

B. Back Squat; 18 min cap
@ 32X1; 2×8-10, 2×6-8, rest 2-3m between sets

C. 3 Sets; 20 min cap
Foot Supported Single Leg RDL; 3111; 9-12/leg, rest 60s
Side Plank; 20-30s hold/side, rest 60s

COMP

A. Snatch Thacker Method
10-15 Minutes working on full snatch

B. Back Squat; 18 min cap
@ 32X1; 7.5.5.4; rest 2-3 minutes between

C. 3 Sets; 20 min cap
Single Leg RDL; @3110; 6-9/leg, rest 60s
Star Plank; 20-30s hold/side, rest 60s

Score:
B. Heaviest weight and F/C
C. write this in your own journal for progression purposes

Notes:
A. If you can load and keep this technical and pretty, you can load slightly

Wednesday 7.25

FIT

A. 3 sets; 20 min cap
Bench Press @2121; 8-10 reps, rest 60s
Dual Bent Over DB Row @31X2; 8-10 reps, rest 60s
Forearm Plank; 30-45s; rest 60s

B. 4 Sets; 3 min amrap, 1 minute rest
10m Bear Crawl
100m Run
10 Cal Bike
10 Russian KBS

COMP

A. 3 sets; 20 min cap
Bench Press @2121; 6-9 reps, rest 60s
Dual Bent Over DB Row @31X2; 8-10 reps, rest 60s
Plank March; 30-45s; rest 60s

B. 4 Sets; 3 min amrap, 1 minute rest
10m Bear Crawl
100m Run
10 Cal Row
10 American KBS

Score:
A. write this in your own journal for progression purposes
B. Rounds + Reps

Thursday 7.26

FIT

A. Front Squat; 18 minute cap
@3231; 3×6-9 reps, rest 2-3 minutes between

B. 4 Sets – Grind; 20 min cap
Split Squat @2111; 6-9 reps/leg
12-15 Hanging Tuck’s
45s Wall Sit
rest 2 minutes

COMP

A. Front Squat; 18 minute cap
@3231; 3×4-6 reps, rest 2-3 minutes between

B. 4 Sets – Grind; 20 min cap
Split Squat @2111; 6-9 reps/leg
6-10 Strict K2E/TTB
30s Goblet Wall Sit
rest 2 minutes

Score:
A. Front Squat weight
B. Don’t write, just dial it in and grind

Friday 7.27

FIT

A. 3 Sets; 15 min cap
Side Plank Powell Raise @ 3111; 6-9 reps/arm, rest 60s
Legs only Inchworms @ controlled; 8-10; rest 60s

B. 4 Sets – 20 min cap
5 Deadlifts
10 Push Ups
8 Ring Rows w/ 1 sec at top
Bike 60s moderate to tough
rest 2 minutes

COMP

A. 3 Sets; 15 min cap
Side Plank Powell Raise @ 3111; 6-9 reps/arm, rest 60s
Rower Pike Ups @ controlled; 8-10; rest 60s

B. 4 Sets – 20 min cap
5 Power Cleans
5 Push Presses
8 Ring Rows w/ 1 sec at top
Bike 60s moderate to tough
rest 2 minutes

Score:
A. keep it for your records, no score
B. Weight used on DL/PC+PP

Notes:
A. Keep this smooth and controlled
B. I want the bike to increase in pace/effort each time, end at 90% effort, you can build on the DL/PC+PP, I also want the PC+PP weight to be the same weight.

Saturday 7.28

FIT

FIT & COMP
A. Work to a heavy set of the complex in 4 sets (20 min cap)

5 DB Deadlifts
5 DB Hang Power Cleans
5 DB Front Squats
5 DB Shoulder to Overhead

B. For reps
3 Min Bike
2 Min Barbell Thruster
1 Minute Burpees Over Bar
rest 3 minutes
x 2 sets

Score:

A. weight
B. total reps each round

Sunday 7.29

FIT & COMP

A. Flow – 30 min amrap, easy, light, and conversational
Bike 10 cals
30 Singles
4 Turkish Get Ups
Row 10 Cals
5 Inchworms
40yd Kettlebell Front Rack Walk

Don’t score this, just move well.

Programming 7.16 – 7.22

By: 0

Whats going on this week!

Bring A Friend Day July 21st! THIS WEEK!

THE PR Link is up this week! I’ll be doing a giveaway for a gift card!

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 7.16

FIT

CLASS PR’s!!!

I would love to have them so I can post them! This seems to be the most efficient way.

1. Record it from a visible angle
2. Click the link below – Fill out the form and upload it
3. Great Success
4. Also, you are entered in for a drawing on a Rogue Gift Card!

https://goo.gl/forms/mBbr3NgmyyClziJH2

A. FIT & COMP Built in WU today
3 Sets NFT – 10 min cap
10 Barbell Back Squat
10 Lateral Banded Walks/Side
10 Ring Rows

B.
@ 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 another 2 minute cycle after this 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

C.

5 Minutes Max Reps
Ring Rows

two scores

1. First set is an unbroken max reps set
2. Total pull ups within the 5 minutes

COMP

A. See Fit & Comp WU

B.
@ 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 another 2 minute cycle after this last cycle, then perform

@ 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%+

C.

5 Minutes Max Reps
Strict Pronated Pull Ups (no band)

Score:

B. BS Weight,
C.two scores =

1. First set is an unbroken max reps set
2. Total ring rows/pull ups within the 5 minutes

Tuesday 7.17

FIT

CLASS PR’s!!!

I would love to have them so I can post them! This seems to be the most efficient way.

1. Record it from a visible angle
2. Click the link below – Fill out the form and upload it
3. Great Success
4. Also, you are entered in for a drawing on a Rogue Gift Card!

https://goo.gl/forms/mBbr3NgmyyClziJH2

A. FIT & COMP – built in w/u today
3 Sets – 10 min cap
5 Barbell Power Cleans/HPC or 8 Kettlebell Swings working on fast hips
30sec Plank on Elbows
20m Bear Crawl – high hip, lower shoulder

B.
Every 2 minutes, for 20 minutes (10 sets):
Hang Power Clean x 3
build

*If Hang Power Cleans are new to you, see the notes section below

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

Rest another 2 minute cycle after this last single, 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

COMP

A. See FIT & COMP W/U

B.
20 Minutes to finish
Power Clean x 1
Loading per set (by %): 65, 75, 80, 85, 90, 93, 96, 99, 101, 101+

C.
@ the top of a 2 minute mark
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 another 2 minute cycle after this last single, 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%+

Score:
B. PC Weight
C. BP Weight

Notes:
Fit B: If hang power cleans are new to you, we don’t need to test them. Perform

Every 2 minutes for 20 minutes (10 sets)
Odd Rounds: 20 Kettbell Swings, tough
Even Rounds: 20 Ab Mat Sit Ups

Wednesday 7.18

A.
Fit & Comp

30 Minute Amrap
10m Bear Crawl * High Hip low shoulder
30 Double Unders/Singles
10 Alternating Step Ups 24/20
Run 200m

Score: Rounds + Reps

Thursday 7.19

FIT

CLASS PR’s!!!

I would love to have them so I can post them! This seems to be the most efficient way.

1. Record it from a visible angle
2. Click the link below – Fill out the form and upload it
3. Great Success
4. Also, you are entered in for a drawing on a Rogue Gift Card!

https://goo.gl/forms/mBbr3NgmyyClziJH2

A. Built in WU today
3 Sets NFT – 12 min cap
10 Front Squats
10 Lateral Banded Walks/Side
10 Ring Rows

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

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

C.
Bike 60s for Max Calories

COMP

A. Built in WU today
3 Sets NFT – 12 min cap
10 Front Squats
10 Lateral Banded Walks/Side
10 Ring Rows

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

Rest 2 minutes after last single, then perform

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

C.
Bike 60s for Max Calories

Score:
B. FS Weight
C. Total Cals

Friday 7.20

FIT

CLASS PR’s!!!

I would love to have them so I can post them! This seems to be the most efficient way.

1. Record it from a visible angle
2. Click the link below – Fill out the form and upload it
3. Great Success
4. Also, you are entered in for a drawing on a Rogue Gift Card!

https://goo.gl/forms/mBbr3NgmyyClziJH2

A. FIT & COMP W/U
3 Sets – NFT 10 min cap
10 Empty Bar Presses (or DB Presses, these are to BE LIGHT)
10 Barbell Deadlifts
10m Bear Crawl * LEVEL HIP HERE, Watch swaying left to right

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

Rest another 2 minute cycle after this last single, then perform

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

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

Rest another 2 minute cycle after this last single, then perform

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

COMP

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

Rest another 2 minute cycle after this last single, then perform

@ the top of a 3 minute mark
Press x 1 @ 101-105%
Press x 1 @ 101-105%+
Press x 1 @ 101-105%+
C.
@ the top of a 2 minute mark
Deadlift x 5 @ 65%
Deadlift x 3 @ 75%
Deadlift x 2 @ 85%
Deadlift x 2 @ 90%
Deadlift x 1 @ 95%

Rest another 2 minute cycle after this last single, then perform

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

BRING A FRIEND DAY Saturday 7.21

Bring A Friend Day!! Surprise Wod

Sunday 7.22

FIT & COMP
4-6 rounds here, what time allows

1. Jump rope @ relaxed pace x 30-45 sec
2. Cat/Camel x 8-10
3. Band rotation x 10e (can use med ball too)
4. Greatest stretch alive x 6 each side (rotate both ways)
5. Band pull-apart x 12
6. Band squat x 5-10
7. Band good morning x 5-10
8. Mini band hand walks on wall x 5-8 (up and down =1)

Notes:

Perform the first round as walking through each set and movement, then flow from there.

Dr Teddy Willsey Recovery Session

Programming 7.9 – 7.15

By: 0

Whats going on this week!

Bring A Friend Day July 21st!

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 7.9

FIT

A. Built in WU today
E60s x 4 Sets (12m)
1st- 5 Box Jumps with step down *build
2nd – 8 Russian KB Swings *build to heavy 8
3rd – Row/Bike 30sec *moderate
*choose a height you can land in a power position or higher for box jump

B.
E90s x 10 Sets (15m)
Odd- Deadlift x 5
Even-Kettlebell DeadBug
*build

C.
20 Unbroken American KB Swings
Bike 60s
rest 90s
x 4 Sets
*increase pace on bike each round

COMP

A. Built in WU today
E60s x 4 Sets (12m)
1st- 5 Seated Box Jumps *build
2nd – 8 Dual Kettlebell Cleans *moderate, build
3rd – Row/Bike 30sec *moderate
*choose a height you can land in a power position or higher for box jump

B.
E90s x 10 Sets (15m)
2 Segmented Cleans, pause 1 count at knee, full clean, build

C.
12 Alternating DB/KB Snatches
5 Box Jumps, high but don’t eat shit
Bike 60s
rest 90s
x 4 Sets
*increase pace on bike each round

Score:
A, nothing.
B, DL/Cln heaviest weight.
C, each round individually, score calories only, I want to see that you could increase the pace per round.

Notes:

B.
Kettlebell Deadbug: https://www.youtube.com/watch?v=pXcG0IH2Nkg

C.
If you have to take a little longer than 90s to flow in class, do it. Athletes are responsible for paying attention to their own rest times.

You’ll build in intensity here, so warming up shouldn’t take long at all

Tuesday 7.10

FIT

A.
E90s (9m)
8-10 Dumbbell Floor Press
8+ Max Reps Ring Rows
x 3 Sets

B.
6 Sets for quality (20m cap)
5 Renegade Rows
30 Double Unders/30 Singles
rest 60s

COMP

A.
E90s (9m)
6-8 Dumbbell Floor Press
6-8 Bent Over Barbell Row
x 3 Sets

B.
6 Sets for quality (20m cap)
5 Renegade Rows
30 Double Unders
rest 60s

Score:
A. Floor press weight and ring row reps/or weight
B, Renegade Row Weight

Notes:
A. all sets hard
B.Renegade row = push up, left row, push up, right row.

mods: knee push up, plank left row, knee push up, plank right row

or 10 incline push ups and 5 bent over rows each arm

Wednesday 7.11

FIT

A.
10 Band Squats
10 Banded Good Mornings
50 Jump Rope Singles
20s Forearm Plank
8 Russian Twists (LR=1) *use plate but dont bounce
Run 100m
10m Quadruped Crawl *hips down
x 30 min amrap @ light breathing pace

COMP

A.
10 Band Squats
10 Banded Good Mornings
50 Jump Rope Singles
20s Wall Facing Handstand Hold
8 Russian Twists (LR=1) *use plate, but don’t bounce
Run 100m
10m Quadruped Crawl with Kettlebell Push *hips down
x 30 min amrap @ light breathing pace

Score: A, don’t score this shit. come in, move with intent and quality, breathe, sweat, feel good.

Notes: Quadruped crawl is a hips down variation of bear crawl.

Thursday 7.12

FIT

A.
E60s
Back Squat x 2
20-40s Forearm Plank
rest
x 4 Sets (12 min)
*build

B.
E90s
9-12 Left Leg DB Split Squats
9-12 Right Leg DB Split Squats
9-12 Dumbbell Face Pulls
x 3 sets, build (13:30m)

C.
Sled Push
10s All out @ moderate load
10s rest
10s All out
rest around 3 min per set
x 3-4 sets (14m)

COMP

A.
@20X1
Back Squat – build to a tough 2
12 Min Cap

B.
E90s
6-9 Left Leg DB Split Squats
6-9 Right Leg DB Split Squats
6-9 Dumbbell Face Pulls
x 3 Sets, build (13:30m)

C.
Sled Push
10s All out @ moderate load
10s rest
10s All out
rest around 3 min per set
3-4 Sets (14m)

D. Optional, on your own after class
4×3 Barbell Glute Bridge

Score:
A, weight
B, weight for split squat
C, weight for push

Notes:
A, build on your prior weeks
B, these are not elevated, just split squats in place, stay upright and smooth.
C, If the coach wants to, they can do these inside on the turf and keep a 10s timer rotating or if they feel confident go outside.

Friday 7.13

FIT

A.
EMOM
6-9 Barbell Bench
6+ Max Strict Pull Ups/Banded Pull Ups/Ring Rows
Rest
6 Sets (18 min)
Build

B.
15 Min Amrap – Teams of 2, you go I go.
15 Dual DB/KB Deadlifts, heavy
10 Cal Bike
3 Arms only Inchworms
50 Double Unders/50 Singles

COMP

A.
EMOM
2-3 Barbell Bench
3+ Max Strict Pull Ups/Weighted Pull Ups
Rest
6 Sets (18 min)
Build

B.
15 Min Amrap – Teams of 2, you go I go.
15 Dual DB/KB Deadlifts, heavy
10 Cal Row
3 Wall Walks
50 Double Unders

Score:
A, bench weight and total # of pull ups
B, total rounds + reps

Notes:
A. Keep these pull ups/Ring rows controlled
B. This is not alternating movements, this I perform the movement, then my partner performs the same movement.

Saturday 7.14

FIT & COMP

Teams of 2
3 Minute Amrap
7 Thrusters
7 Burpees over the bar/NPBP
100m Run
rest 3 minutes while partner performs the 3 min amrap
x 5 (30 min)

Score: total rounds + reps

Sunday 7.15

FIT & COMP

A.
60s Row
15s Rest
60s Bike
15s Rest
60s Jump Rope Singles
15s rest
60s Run
15s rest
60s Crawl
15s rest
x 6 Sets

Programming 7.2 – 7.8

By: 0

Whats going on this week!

Our CFSB Garage sale is this coming weekend!  Click here for the details – Have anything you want to get rid of? drop it off!

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

Bring A Friend Day July 21st


Monday 7.2

FIT

A.
E60s
10-15 Tall Kneeling Glute Activation
30-60s Deadbug or 4 Way Dead bug
x 4 Sets (8 min)

B.
E90s

Station1 :
Hip Circles (L/R=1)
5 Steps forward
5 Steps Back
5 Steps Left
5 Steps Right

Station 2:
Deadlift x 3
x 6 Sets (21 min)
Build

C.
Amrap in 8 minutes
10 Russian KB Swings
20 Double Unders/20 Singles

COMP

A.
E60s
10-15 Tall Kneeling Glute Activation
30-60s 4 Way Dead Bug
x 4 Sets (8 min)

B.
E90s

Station1 :
Hip Circles (L/R=1)
5 Steps forward
5 Steps Back
5 Steps Left
5 Steps Right

Station 2:
Clean Lift Off to Top of Knee + Power Clean (1+1)
x 6 Sets (21 min)
Build

C.
Amrap in 8 minutes
3 Heavy Deadlifts
30 Double Unders

Score:
B, heaviest weight.
C, weight and total reps.

Notes:
A. This is Warm Up/Prep, feel free to move up in difficulty and weight as you go
B. Just throw weight on the bar and build from there, Fit will be a heavy 3 for the day, comp will be a heavy set of the complex. This is one of those days where you either know the movement or you don’t, we won’t be covering much more other than “here is what it is” today. Take a 1 sec pause at the top of the Clean Lift Off.
C. Heavy, but make it pretty.

Tuesday 7.3

FIT

A.
20 minute amrap
10 Ring Rows
10 Hard Incline Push Ups/Push Ups
10 Sit Ups
rest 60s between sets

B.
For Quality
15 min amrap
10 Air Squats
20ft Ass Up Shoulders Down Bear Crawl (CFO style)
30 Jump Rope Singles

COMP

A.
20 minute amrap
5 Strict Pull Ups
5 Dips
5 Toes to Bar
5 Deficit Push Ups
rest 60s between sets, the 5.5.5.5 is a set

B.
For Quality
15 min amrap
5 Deck Squats
20ft Handstand Walk
30 Jump Rope Singles

Score:
A. Total Reps
B. Rounds+Reps

Notes:
A. Volume accumulation, I want you to choose a scaling that is an unbroken 5 each time. If you can’t hit 5, you need to scale down further. This should be a smooth 5.5.5.5 then rest 60s between those rounds.

B.
You can use a weight for deck squats on the forward throw or do it on a blue mat. Share the space and keep the jump ropes to the perimeter of the space.

4th of July JORTS WORKOUT! - One Class Available Only!!!! 7.4

Only one class is available from 9-10am today
Open gym will be from 9-11!
This is a jean shorts work out, so…bring them JORTS!

FIT

A.

25 Minute Amrap
5 Sledghammer Swings Left grip bottom
5 Sledgehammer Swings Right grip Bottom
50yd Farmers Walk
10 Kettlebell Swings
10 Cal Bike

COMP

A.
25 Minute Amrap
5 Sledghammer Swings Left grip bottom
5 Sledgehammer Swings Right grip Bottom
50yd Farmers Walk
10 Alternating KB/DB Snatches
10 Cal Bike

Notes: Just get the work done today, in your jorts.

Thursday 7.5

FIT

A.
EMOM
Back Squat x 3
20-40s Forearm Plank
rest
x 4 Sets (12 min)

B.
EMOM
9-12 Left Leg Step Ups
9-12 Right Leg Step Ups
20-30s Left Side Plank
20-30s Right Side Plank
x 3 sets, build (12 min)

C.
Sled Push
5s All out @ slightly heavier than last week
rest around 1-2min between sets
x6-10 sets

COMP

A.
Back Squat – build to a tough 4
12 Min Cap

B.
EMOM
6-9 Left Leg Step Ups *weighted
6-9 Right Leg Step Ups *weighted
6-9 Left Arm Rotating Side Plank powell Raise
6-9 Right Arm Rotating Side Plank Powell raise
x 3 sets (12 min)

C.
Sled Push
5s All out @ slightly heavier than last week
rest around 1-2min between sets
x6-10 sets

D. Optional: This means not during class time
5×4 Barbell Glute Bridge

Score:
A. Back Squat Weight
B. Nothing, do them well

Notes:
Here is some further education on step ups from a coaching perspective for everyone

The Step Up: Exercise Select

also

Step Ups Video

Friday 7.6

FIT

A.
EMOM
6-9 Barbell Bench
6-9 Ring Rows
Rest
6 Sets (18 min)
Build

B.
8 Left Arm DB/KB Push Press
8 Right Arm DB/KB Push Press
15 Anchored Sit ups
20 Cal Bike
x 3 Sets (15 min cap)

Score:
A, bench weight
B. Weight and time.

COMP

A.
EMOM
3-6 Barbell Bench
6-9 Ring Rows
Rest
6 Sets (18 min)
Build

B.
8 Left Arm DB/KB Push Press
8 Right Arm DB/KB Push Press
15 Anchored Sit ups
20 Cal row
x 3 Sets (15 min cap)

Score:
A, bench weight
B. Weight and time.

GARAGE SALE! CLOSED! Saturday 7.7

yo all!

we are closed for our annual Gigantic garage sale!

Sunday 7.8

FIT & COMP

Teams of 2
3 Minute Amrap
3 TNG Power Snatches
3 Overhead Squats
4 Burpees Over the Bar
20 Double Unders
rest 3 minutes while partner performs the 3 min amrap
x 5 (30 min)

Score: total rounds + reps

Programming 6.25 – 7.1

By: 0

Whats going on this week!

This Week! 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

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 6.25

FIT

A.
E60s
10-15 Left Leg Glute Bridges
10-15 Right Leg Glute Bridges
5 Box Jumps with step down – challenging – but don’t eat shit
x 3 Sets (9 min)
+
E60s
30-60s Left Clamshell Side Plank Hold
30-60s Right Clamshell Side Plank Hold
5 Hang Muscle Cleans
*work technique, stay light
x 4 sets (12 min)

B.
For time – 8 minute cap
27 Kettlebell Swings
40 Singles/Double Unders
21 Kettlebell Swings
70 Singles/Double Unders
15 Kettlebell Swings
90 Singles/Doubles

COMP

A.
E60s
10-15 Left Leg Glute Bridges
10-15 Right Leg Glute Bridges
5 Box Jumps with step down – challenging – but don’t eat shit
x 3 Sets (9 min)
+
5-10 Left Side Plank Clamshells
30-60s Right Side Plank Clamshells
5 Hang Muscle Cleans
*build
x 4 sets (12 min)

B.
For time – 8 minute cap
9 UB Hang Power Cleans
40 Double Unders
7 UB Hang Power Cleans
70 Double Unders
5 UB Hang Power Cleans
90 Doubles

Score:
A. no score B, weight left on bar and total time or reps in cap

Notes:
A.
-Be explosive on the concentric portion of the Glute Bridge
-Pick a height that gets your hips having to work – but don’t eat shit – I want a power position landing for this
-For clamshells – fit is hold, Comp is reps
-If you look pretty on the Hang muscle cleans, build – just work on opening those hips

B.
Start with something challenging, you can take weight off but you can’t put it back on
if you can’t perform it UB you MUST take weight off and repeat that set

Tuesday 6.26

FIT

A.
EMOM
Max UB Incline Push Ups
4+Max Strict Pull Ups/Ring Rows
Rest
x 8 Sets (24 min)

B.
For Quality
2-6 Pull Ups *can be banded
25ft Handstand Walk/50ft Bear Crawl *CF Standard
10-20s Tuck Sit
x 7 Sets (21 min to finish)

COMP

A.
EMOM
Max UB Strict Dips/Ring Dips
4+ Max Strict Pull Ups
Rest
x 8 Sets (24 min)

B.
For Quality
2 Muscle Ups
25ft Handstand Walk
10-20s L-sit/Tucksit Hold
x 7 Sets (21 min to finish)

Score: A, total reps pushing, total reps pulling. B, nothing, for quality.

Notes:
Fit B: Pull ups can be with or withou band, practice kipping pull ups, chest to bar, or strict pull ups.

Wednesday 6.27

FIT & COMP

A.
For time – 36 min cap

Row 500m
rest/walk 2 min
x 3 sets

Run 400m
rest/walk 2 min
x 3 sets

Bike 25/20 Calories
rest/walk 2 min
x 3 sets

Score: Bring in a phone/watch and try to keep your score each round, note your pace range for each one. i.e.

If you didn’t bring anything, and timing is too complicated…just do it

Row: 2:00 – 2:05, Run: 1:45 – 1:50, etc

Thursday 6.28

FIT

A.
EMOM
Back Squat x 5
20-40s Forearm Plank
rest
x 4 Sets (12 min)

B.
E90s
9-12 Reverse Lunges – left leg front
9-12 Reverse Lunges – right leg front
20-30s Left Side Plank
20-30s Right Side Plank
x 3 sets, build (15 min)

C.
Sled Push
10s All out @ moderate load
rest 1:30 between rounds
x 5 sets (8:20)

COMP

A.
@20X1
Back Squat – build to a tough 6
12 Min Cap

B.
E90s
9-12 RFESS – left leg front
9-12 RFESS – right leg front
9-12 Left Arm Teapot
9-12 Right Arm Teapot
x 3 sets, build (15 min)

C.
Sled Push
10s All out @ moderate load
rest 1:30 between rounds
x 5 sets (8:20 min)

D. Optional: This means not during class time/not coached
4×6 Barbell Glute Bridge

Score: A, back squat weight. B, lunge weight. C, don’t score – only do.

Friday 6.29

FIT

A.
9-12 Barbell Bench
9-12 Ring Rows
x 5 Sets
20 minutes to finish

B.
10 Heavy Shoulder to Overhead
20 Scaled Toes to Bar
30 Cal Bike
x 2 Sets (12 min cap)

COMP

A.
6-9 Barbell Bench
9-12 Ring Rows
x 5 Sets
20 minutes to finish

B.
10 Heavy Shoulder to Overhead
20 Toes to Bar
30 Cal Row
x 2 Sets (12 min cap)

Score: A, bench weight. B. weight and time.

Saturday 6.30 CLOSED - 9 YEAR ANNIVERSARY PARTY AND BEACH WOD!

Details here!

https://www.facebook.com/events/1753121124782254/

This is all subject to change depending on the weather…

We are going to shut down for the day on Saturday 6/30

Arrive at the beach at 10:00am
Beach workout at 10:30am
Silver Beach Pizza and Drinks at 12:00pm
Ice Cream Optional after!
Volleyball, Spikeball, Games, Sand Castles after until whenever!

Sunday 7.1

FIT & COMP

Recover

A.
Foam Roll
Everything!

B.
30 min amrap
Bike 60s
Spiderman Crawl x 6 Steps
5 Goblet Squats
Run Down and Back
5 Scap Pulls + 10s Hanging Stretch
5 Thoracic Extensions each side

Programming 6.18 – 6.24

By: 0

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/