[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"]Events – Barbells for Boobs Details are here!  Classes – Crossfit South Bend Kids/Teens Fall Camp Registration is up Coaches – New Shadow Coach Andrew Foster October Fundamentals Details Wades Army 2016! Click here for details Weight Loss - Quick and Dirty or Slow and Steady?   ***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 10.3.16" open="false"]Monday 10.3.16 A. Front Squat 4x1.1, rest 3-5 minutes between your 1.1.'s score weight B. Every minute on the minute for 15 minutes Minute 1: 8-15 Pull Ups Minute 2: 30-50 Doubles Minute 3: 8-15 Med Ball to Toes score total reps performed [notes] Front Squat Same as some of the clusters we did last week - Front Squat it, rack it - take a big breath, unrack it and Front Squat it again. That is one set. Look at weights for all 4 sets that are at your 2rm, 1rm, or in between based on how you feel. If you are new - just work to a heavy set of the cluster EMOM: Find a scaling that allows you to hit the range every time - if you are unsure, start low and work high[/x_accordion_item][x_accordion_item title="Tuesday 10.4.16" open="false"]Tuesday 10.4.16 A. RDL 8rm score weight B. Bench 4x1.1, rest 3-5 minutes between your 1.1.'s score weight C. Teams of 4 Alternating Partners 20 Rounds Total 30s Row for max calories 15 Second Transition score total cals [notes] RDL - find a heavy 8rm, don't break position - stop when the hamstring reaches peak tension Bench -  I won't even explain this scheme anymore, all of you should know it by now Team Wod - 15 minutes alternating through 30s rows - basically with a team of 4 this becomes as an individual Row 30s Rest 2:30 Roll the calories up for a total team score, transition with some speed so you are ready to go when the bell goes off As a coach - if you have ballers, smaller team = shorter rest.[/x_accordion_item][x_accordion_item title="Wednesday 10.5.16" open="false"]Wednesday 10.5.16 A. 2 Rounds Run 60s @ 90% Rest 3:00 B. 10 Minute am rap Max Left Side Pillar 5 Wall Balls Max Right Side Pillar 5 Wall Balls [notes] The runs? score yardage on this one so you have a distance to beat for testing The second piece? don't score it - work through it and look pretty during the wall balls[/x_accordion_item][x_accordion_item title="Thursday 10.6.16" open="false"]Thursday 10.6.16 A. Thacker Warm Up B. 10 Minutes to Establish a Power Snatch 1rm C. Every minute on the minute for 8 minutes 1-3 Power Snatches @ 80-90% of todays 1rm [notes] Keep it pretty, so pretty - for a lot of you this will be a large amount of technique work[/x_accordion_item][x_accordion_item title="Friday 10.7.16" open="false"]Friday 10.7.16 A. 5 Rounds Lunge Complex 4+4 16 Russian Twists 8 Ring Rows [notes] Lunge complex is 4 walking lunges up to a box, then 4 step ups - if you can use weight, use it - keep the step ups clean You'll step over the boxes and then perform 16 Russian Twists with a plate Then step forward again and perform 8 Ring Rows This one is not for time - choose scalings that are challenging and grind through it[/x_accordion_item][x_accordion_item title="Saturday 10.8.16" open="false"]Saturday 10.8.16 A. 3 Rounds for time 15 Power Snatches @ 95/65 15 Burpees over the Bar 15 Toes to Bar [notes] Yep, thats what this is.[/x_accordion_item][x_accordion_item title="Sunday 10.9.16" open="false"]Sunday 10.9.16 A. Teams of 2 - alternating rounds 30 Minute amrap 10 Push Presses 10 Kettlebell Swings 10 Box Jumps [notes] looking for these rounds to be unbroken to begin with [/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]