[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="New Stuff Coming Up!" 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 Programming - Shifting to Intensification  Wades Army 2016! Click here for details Snacks! Amy's treat corner - birthday edition - sun butter cream pie   ***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 9.26.16" open="false"]Monday 9.26.16 A. Deadlift 2.2.2.2 @ 32X1 *score weights B. Accumulate 75 Toes to Bar Every time you break from the bar, match the number of reps you performed that set with deficit push ups. Even the last set that you finish the toes to bar up with. *score time [notes] A. Deadlifts: if you are newer, just climb in weight until you have a heavy 2, if you are a bit more advanced, I want each set of 2 to be heavy - stick to the tempo. B. Scale accordingly for this one, don't tear your hands to shreds. Here is what this would look like 20 Toes to Bar 20 Deficit Push Ups 12 Toes to Bar 12 Deficit Push Ups 8 Toes to Bar 8 Deficit Push Ups 8 Toes to Bar 8 Deficit Push Ups 8 Toes to Bar 8 Deficit Push Ups 6 Toes to Bar 6 Deficit Push Ups 6 Toes to Bar 6 Deficit Push Ups 7 Toes to Bar 7 Deficit Push Ups[/x_accordion_item][x_accordion_item title="Tuesday 9.27.16" open="false"]Tuesday 9.27.16 A. Bulgarian Split Squat 6.6.6 *score weight B. Bent Over Row 6.6.6 *score weight C. Teams of 4-7 @ the top of a 30s mark for 14 minutes 5 Russian KBS Row in the remaining time for meters *score total team meters [notes] For A and B find some heavy 6's, if you are newer, just work to a heavy clean set of 6 - if you are more advanced, I want all three sets to be heavy. Rest as needed (reasonably) between legs on the BSS, and between the Bent Rows Okay, for this 14 minute amrap. If you do the math, the less people you have on a team, the more rounds you need to do. So the coaches are going to be placing people they feel may need more rounds on the same team together, hahaha. Don't reset the rower, just climb the meters up the entire time with your team, transitions are to be FAST, otherwise you barely get any pulls on the rower.[/x_accordion_item][x_accordion_item title="Wednesday 9.28.16" open="false"]Wednesday 9.28.16 A. 3 Rounds 60 second run @ 90% efforts rest 3:00 between rounds *score yardage. B. 7 minute amrap at 70% effort 30 Double Unders 5 Burpees 10 Yard Bear Crawl *no score [notes] Runs are meant to be hard, with lowered rest between, don't kill yourself though, 3 minutes isn't much rest. 7 minute amrap is meant to be more of a cool down - don't score it. Just move through it and make it look pretty at a relaxed pace.[/x_accordion_item][x_accordion_item title="Thursday 9.29.16" open="false"]Thursday 9.29.16 A. Back Squat 4 x 1.1 *score weight B. 8 minute amrap 6 Front Rack Reverse Lunges Max Kipping Pull Ups *score weight and pull ups [notes] A. Back Squats are meant to be performed as separate singles with 10 seconds between reps Set in, Back squat, rack it - count to 10, set in and back squat it again. Don't stretch that 10 out. Use your heavy 2 reps as a guideline for this one. No tempo, but keep it clean and control it Work on your setup for the back squat No Fails on this one, this isn't a 1rm B. The FRRL are pulled from the floor[/x_accordion_item][x_accordion_item title="Friday 9.30.16" open="false"]Friday 9.30.16 A. Press 4 x 1.1 *score weight B. 10 minutes to establish a Power Clean Heavy Single *score weight C. Every minute on the minute for 8 minutes 1-3 Power Cleans @ 80-85% *score total # of reps [notes] A. see notes from yesterdays back squat 1.1 B. all the way down to a PCx1 now, you'll be hitting an actual 1rm in a couple weeks, so don't beat your head against the wall trying to beat an old 1rm. Hit a heavy single for the day. C. the range of reps and weight is relative to the athlete's battery. It should feel heavy today, if you aren't in a position where you should be hitting heavy weights, a coach will keep it light and work technique with more volume.[/x_accordion_item][x_accordion_item title="Saturday 10.1.16" open="false"]Saturday 10.1.16 A. Long deadlift warm up and practice B. 3 Rounds 2 minute amrap 10 Deadlifts, heavy Max Burpees in the time remaining 2 minutes rest between rounds [notes] I want the deadlifts to be heavy but pretty, almost heavy to the point where you may have to break up the 10 reps into a 5/5 or a 4/3/3. If the coach strips your weight back, it probably means your back looks like shit and  you just need some more practice developing good movement patterns and spinal awareness. Try to be consistent in your burpees performed from round to round.[/x_accordion_item][x_accordion_item title="Sunday 10.2.16" open="false"]Sunday 10.2.16 A. Amrap in 30 minutes 5 Burpees 10 Walking Lunges 15 Push Presses 30 Double Unders 15 Kettlebell Swings 10 Sit ups 5 Wall Balls *score each round you perform during the 30 minutes individually [note] go light, go smooth - the idea is to SUSTAIN the pace, so I want each round scored individually for time.[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

[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_creative_cta padding="25px 25px 25px 25px" text="Click Here<br>To Donate!" font_size="36px" icon="" icon_size="48px" animation="slide-top" link="http://fundraise.barbellsforboobs.org/cfsb2016b4b" target="blank" color="" bg_color="hsl(316, 81%, 59%)" bg_color_hover="hsl(322, 100%, 50%)"][x_tab_nav type="five-up" float="top"][x_tab_nav_item title="CrossFit South Bend Barbells For Boobs Event Details" active="true"][x_tab_nav_item title="CrossFit South Bend and Barbells For Boobs History" active="true"][x_tab_nav_item title="How Barbells For Boobs Began" active="false"][x_tab_nav_item title="Barbells for Boobs Growth" active="false"][x_tab_nav_item title="Barbells For Boobs Mission" active="false"][/x_tab_nav][x_tabs][x_tab active="true"]  When: October 22nd Time: Arrive at 10:30, first heat begins at 11:00 Workout: Grace - 30 clean and jerks for time 135/95 Heats: There will be a sign up sheet when you arrive, the heats are first come, first serve. Not a member? No Worries, we will have a workout for beginners to participate as well! Go ahead and bring your friends! Donate: Click here to donate ahead of time - or donate the day of at the event![/x_tab][x_tab active="true"]This will be Crossfit South Bend's 7th year running participating in Barbells for Boobs, this year we will be doing a huge one day push - all donations will be placed ON the day of the event. Of course, if you do want to donate early - no worries, just click the link below! http://fundraise.barbellsforboobs.org/cfsb2016b4b[/x_tab][x_tab active="false"]“I did not know how large this problem was until my best friend was a part of this statistic.” – Zionna Munoz, Founder & CEO Zionna Munoz founded Barbells for Boobs in 2009 after her best friend was diagnosed with breast cancer at the age of 26. Because of her young age, the doctors advised her to simply come back when she was 40. Due to her persistence at being screened it was discovered that she had Stage 0 (DCIS) breast cancer. It was in part her friend’s strong survivor spirit along with the challenges that she faced in accessing breast health care services that inspired Zionna to create Barbells for Boobs and the Mammograms In Action Grant Program as a proactive voice and supportive resource in the fight against breast cancer[/x_tab][x_tab active="false"]In 2009, the first Barbells for Boobs event was held in a parking lot in Corona Del Mar with 60 athletes from 3 local CrossFit affiliates. Since then, Barbells for Boobs has grown exponentially and now involves more than 45,000 participants across 1300 affiliates in 23 countries![/x_tab][x_tab active="false"]Barbells for Boobs is a 501(c)3 non-profit organization dedicated to the early detection of breast cancer, with an emphasis on women under the age of 40 and men. Inspired by athletes everywhere, local communities come together, fundraise, and help detect potentially life threatening breast cancer occurrences. Everyone Has A RIGHT To Know.[/x_tab][/x_tabs][/cs_column][/cs_row][/cs_section][/cs_content]

[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;"][cs_text]CrossFit South Bend Kids/Teens Class is Back for the Fall!!! Our six week camp will focus on building a great foundation for your child/children that they can use throughout their growing stages of life. During our six weeks together, we will develop and nurture team building, emotional and physical skills that your child/children can use inside and outside the gym. We will start each class learning and reviewing the basic movements used in Crossfit with an interactive game that will allow a transition into teaching them proper body mechanics and ending out our hour with a fun and competitive game. To learn more and sign up your child/children, click right here.[/cs_text][/cs_column][/cs_row][/cs_section][cs_section parallax="false" style="margin: 0px;padding: 45px 0px;"][cs_row inner_container="true" marginless_columns="false" style="margin: 0px auto 25px;padding: 0px;"][cs_column fade="false" fade_animation="in" fade_animation_offset="45px" fade_duration="750" type="1/1" style="padding: 0px;"][x_custom_headline level="h2" looks_like="h3" accent="true" class="cs-ta-center man"]Frequently Asked Questions[/x_custom_headline][/cs_column][/cs_row][cs_row inner_container="true" marginless_columns="false" style="margin: 0px auto;padding: 0px;"][cs_column fade="true" fade_animation="in" fade_animation_offset="45px" fade_duration="750" type="1/2" class="cs-ta-left" style="padding: 0px;"][x_accordion link="true" id="faq-1"][x_accordion_item title="Who is this for?" open="false"]Any kid/teen ages 9-17[/x_accordion_item][x_accordion_item title="What is it?" open="false"]One day a week, 6 week CrossFit Kids/Teen Camp[/x_accordion_item][x_accordion_item title="When is it?" open="false"] [/x_accordion_item][x_accordion_item title="Deadline to sign up?" open="false"]The deadline to sign up is Thursday September 27th [/x_accordion_item][/x_accordion][/cs_column][cs_column fade="false" fade_animation="in" fade_animation_offset="45px" fade_duration="750" type="1/2" style="padding: 0px;"][x_accordion link="true" id="faq-2"][x_accordion_item title="Where is it?" open="false"] [/x_accordion_item][x_accordion_item title="What is the cost?" open="false"] [/x_accordion_item][x_accordion_item title="Who is the coach?" open="false"] [/x_accordion_item][x_accordion_item title="How do I Purchase?" open="false"]Click here and purchase your ticket prior to Thursday September 27th  If you'll be signing up multiple siblings - click here to contact us [/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][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_creative_cta padding="25px 25px 25px 25px" text="Click Here<br>To Purchase Your Ticket!" font_size="36px" icon="optin-monster" icon_size="48px" animation="slide-top" link="http://crossfit-south-bend.myshopify.com/products/crossfit-south-bend-kids-teens-fall-camp-ticket" color="" bg_color="" bg_color_hover=""][cs_text]Click here to contact us with any further questions[/cs_text][/cs_column][/cs_row][/cs_section][/cs_content]