[cs_content][cs_section parallax="false" style="margin: 0px;padding: 45px 0px;"][cs_row inner_container="true" marginless_columns="false" style="margin: 0px auto;padding: 0px;"][cs_column fade="false" fade_animation="in" fade_animation_offset="45px" fade_duration="750" type="1/1" style="padding: 0px;"][x_accordion][x_accordion_item title="Whats going on at CFSB" open="false"]CrossFit Open 2017 Registration is up! Form Collars For Sale Need some work? Open Prep Skill Sessions 2016 - Why are you doing the CFOpen? Wellness Wednesday - Should you try an elimination diet? Crossfit Reboot! Know anyone who has been off for a while? check out our CF Reboot Next BAFD @ CFSB Date Announced ***Like us here at CFSB? Show us some love by clicking here to review us on google, or here to review us on facebook. (it really does help a lot!)** Member Referral Program – Always – Want to send your friends a discount to CFSB? Now you can. Click here to learn more.[/x_accordion_item][x_accordion_item title="Monday 1.23" open="false"]A. Absolute Strength Front Squat 15 minutes to hit a heavy triple score = weight B. CP 20 Minute Amrap 10 Front Squats @ 60-70% 25 No Push Up Burpees 50 Jump Rope Singles score = reps C. Cool Down Couch Stretch 2 minutes each side, Pigeon 2 minutes each side Notes: No notes, pretty self explanatory[/x_accordion_item][x_accordion_item title="Tuesday 1.24" open="false"]A. Speed Strength Power Clean Complex - Mid Thigh + Above Knee + Floor 15 Minutes to work to a heavy set of the complex score = weight B. Aerobic 3 Rounds 3 minute amrap 3 Deadlifts 4 Hang Power Cleans 5 Chest to Bar Pull Ups 6 Hand Release Push Ups 2 minutes rest between rounds score = reps C. Cool Down If time allows - coaches choice cool down Notes: Stay Clean on the PC Complex Stick to a weight in B that you can cycle aerobically - smooth[/x_accordion_item][x_accordion_item title="Wednesday 1.25" open="false"]A. Absolute Strength Push Press 15 Minutes to hit a heavy triple score = weight B. CP 4 Rounds 3 minutes to perform 10 Push Presses @ 90% of your triple Odd Rounds - Max Cal Row in time remaining Even Rounds - Max 10- Yard Shuttle in time remaining rest 3 minutes between rounds score = cal/shuttles Notes: B. Yeah, the PP are supposed to be heavy - like, break up the reps heavy. This format we can split groups up - some to start on the run, some to start on the row, you can also stagger groups to start when the other group is resting - facilitating a decent amount of athletes here.[/x_accordion_item][x_accordion_item title="Thursday 1.26" open="false"]A. Speed Strength Power Snatch + Overhead Squat 1+3 15 minutes to work to a heavy set of the complex score = weight B. Aerobic 3 Rounds 3 minute amrap 7 Overhead Squats @ 50-60% of complex 7 Toes to Bar 7 Box Jumps with Step Down score = reps C. Cool Down Coaches Choice Notes: When it comes to the barbell work - Stay pretty for A, stay light for B.[/x_accordion_item][x_accordion_item title="Friday 1.27" open="false"]A. Aerobic Movement Prep 5 Rounds 45s Row @ Conversational Sweaty Pace 45s to complete - 10 Scap Pull ups 45s Squat Hold score = no score B. Lactic Endurance For Time - as fast as possible 15 Cal Row 15 Wall Balls 15 Deadlifts 15 Burpees score = time Notes: Choose something for B that allows unbroken and fast sets[/x_accordion_item][x_accordion_item title="Saturday 1.28 Bring a Friend Day" open="false"]A. Aerobic Work Teams of 2 4 Rounds 30s Kettlebell Swings 30s Rest 30s Air Squats 30s Rest rest 5 minutes 4 Rounds 30s Step Ups 30s Rest 30s Plate GTO 30s Rest Notes: Teams of 2, your partner goes when "rest" is dictated.[/x_accordion_item][x_accordion_item title="Sunday 1.29" open="false"]A. 15 Minutes to work to a heavy set of the bear complex B. CP 12 Minute Amrap 1 Set Bear Complex @ 50% of your complex weight 9 HSPU, 15 Push Ups, 21 Incline Push Ups Notes: Choose your scaling, either you are hitting HSPU, Push Ups, or Incline Push Ups[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

Click here to let us know you'll be there! The Crossfit South Bend Annual Holiday party. Come for drinks, food, games, and other shenanigans. Members and non-members welcomed, but no kiddos sorry. Feel free to invite/add others to this event page Cocktail style party, so come dressed to impress - or however you are comfortable! Potluck style, so bring either some food, drinks, or both!