[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"]Free Day/ Bring a Friend day @ Crossfit South Bend! 12/10 Click for details Massages at CFSB 12/10– Massages with Missy – Limited Spots available. Click here to learn more. Member Referral Program - Always – Want to send your friends a discount to CFSB? Now you can. Click here to learn more. New Camp 1/7 – CrossFit South Bend Kids/Teens Winter Camp Registration Opens Soon! Click for details OPEX Winter Classic 12/10– Free Competition @ CFSB! Save the date -12/9 CFSB In House Weightlifting Competition Wades Army -12/6 CFSB Wades day at Chipotle!  Amy's Treat Corner - 1 Year anniversary! Fundamentals 11/29 December Fundamentals begins this week!  Students and Travelers! Membership Holds for the Holidays ***Like us here at CFSB? Show us some love by clicking here to review us on google, or here to review us on facebook. (it really does help a lot!)**[/x_accordion_item][x_accordion_item title="Monday 11.28.16" open="false"]A. Aerobic Work 20 minute amrap 20-30 Double Unders 30s Pillar 10 Yard Lateral Banded Walks Right 10 Yard Lateral Banded Walks Left 5 Ball Slams 10 Step Ups No score, move steady B. 5 Rounds - not for time 3 Back Squats Heavy 8-12 Hard Ring Rows score back squat weights notes: a. move smooth, practice doubles - this is the kind of format you want to practice skill work in. 80-90% effort, get some moderate breathing without dying here. b. start heavy and stay heavy on the back squats, for the ring rows - I want you hitting 12 with not much left in the tank on the first one. [/x_accordion_item][x_accordion_item title="Tuesday 11.29.16" open="false"]CFSB Referral Program! Click here to send your friends 15% off their first month! A. CP Battery 5 Rounds 40s to perform - 5 Shoulder to Overhead Heavy, pulled from the floor rest 1:20 40s Toes to Bar rest 1:20 40s Box Jumps with Step Down rest 1:20 40s Hard row for Cals @ 85% rest 1:20 note: a.score is reps combined between ttb/box jump/row - push press weight is scored separately. I'd prefer that people file in through the top on this one. Go for it on the 40s marks, get after it.[/x_accordion_item][x_accordion_item title="Wednesday 11.30.16" open="false"]CFSB Referral Program! Click here to send your friends 15% off their first month! A. Aerobic 15 minute amrap 50 Yard Farmers Walk 15-30 Static Side Pillar Each Side 5 Inchworms 10 Yard Forward hip circle walk 10 Yard Reverse hip circle walk No score, move smooth B. 3 Rounds @ the top of a 3 minute mark 2 Deadlifts as heavy as possible, beat your prior number score is weight C. Lactic Endurance 30s Max KB Swings 30s Max Burpees 30s Max KB Swings 30s Max Burpees 30s Max KB Swings 1:30 Max Row for Cals Score is total reps notes: a. go right into it - coaches, just set up a 10 yard distance so people can cruise back and forth the whole time b. take an adequate warm up and keep them all heavy c. go for it, high spin, fast turnover[/x_accordion_item][x_accordion_item title="Thursday 12.1.16" open="false"]CFSB Referral Program! Click here to send your friends 15% off their first month! A. @ the top of a 3 minute mark for 15 minutes 1x Max effort ring rows 1x Max effort strict pull ups Heavy 2 - Weighted Chin Ups (build) B. Aerobic Amrap in 20 minutes 6 Turkish Get Ups 60s Dead Bug 20-30 Double Unders No score, move smooth @ 80-90% Note: a. this should leave everyone with 5 sets each. b. don't be afraid to challenge that turkish get up weight, move smooth - 80-90% effort[/x_accordion_item][x_accordion_item title="Friday 12.2.16" open="false"]CFSB Referral Program! Click here to send your friends 15% off their first month! A. 15 minutes to establish Hang Power Clean x 3 B. CP 8 minute amrap Hang Power Clean x 3 @ 80-90% of today's max 15 Unbroken Wall Balls note: a. Get after it on the HPC x 3. b.The word "unbroken" should tell you something about the weight I want you to use.[/x_accordion_item][x_accordion_item title="Saturday 12.3.16" open="false"]CFSB Referral Program! Click here to send your friends 15% off their first month! A. CP Teams of 2 8 Rounds 1 minute max burpee box jump overs 24/20 1 minute thrusters @ 95/65 score is total repetitions note: oh yeah, enjoy. break the work up between you and your partner during the minute however you'd like.[/x_accordion_item][x_accordion_item title="Sunday 12.4.16" open="false"]CFSB Referral Program! Click here to send your friends 15% off their first month! A. 6 Rounds 60s Row 60s Double Unders or Dbl Attempts 60s Turkish Get Up 60s Bear Crawl with KB Push (take your KB with you) 60s Transition to get your KB back in place and get your ass back on a rower[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

stay tuned for more details, released on Monday November 28th