[vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/1"][accordion][accordion_item title="Things coming soon at CrossFit South Bend" parent_id="" id="" class="" style=""]Things coming soon at CrossFit South Bend More details coming soon – this Friday Night Lights we will be having a potluck! all are welcome to watch the last of the open wods here at CFSB! come, eat, drink, hang out afterwards. More details to come. 16.6 details announced this week....stay tuned... Should I be taking a supplement part 1 Limited Spots Available! Aileen Wu, CrossFit HQ Weightlifting Staff - Snatch Clinic  Optimal Health Chiropractic Coming to CFSB! St Patricks Day Amy’s Treat Corner April Fundamentals begins soon Mobility Class Schedule and topics[/accordion_item][accordion_item title="Monday 3.28.16" parent_id="" id="" class="" style=""]Monday 3.28.16 A. 5 Rounds - Not For Time 2 Power Snatches AHAP Max Unbroken Strict Pull Ups rest 60 seconds between rounds B. 8 minutes to perform 750m Row Buy In as many rounds in the time remaining of... 15 Ball Slams 40/30 15 Box Jumps 24/20

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Notes: Climb or stay the same on the not for time work, and substitution is acceptable for the pull ups   [/accordion_item][accordion_item title="Tuesday 3.29.16" parent_id="" id="" class="" style=""]Tuesday 3.29.16 A. 15 minutes to find Tempo Squat Heavy 2 Tempo - 3 down, 3 seconds at the bottom, fast as possible up, 1 second at the top. B. 3 Rounds Close Grip Bench x 10 25 Burpees 50 Double Unders rest 3 minutes between rounds

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Notes: Keep the tempo honest on the squats the workout has 3 minutes of rest between efforts, it should give you plenty of time to conga line into the bench and switch any plates out that you might need to for your turn just be mindful and watch the clock. The weight for the workout? you decide, I want something that is doable across all rounds for 10 straight for you. depending on your own anatomical positioning, close grip is arms straight out in front of you [/accordion_item][accordion_item title="Wednesday 3.30.16" parent_id="" id="" class="" style=""]Wednesday 3.30.16 A. Teams of 2, one person working at a time 20 minute amrap 50 Ten Yard Shuttles 40 Kettlebell Swings 70/55 30 Push Presses 115/75

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  Notes: 10 Yard shuttles back and forth across the mats, kettle bell on one side, barbell on the other.[/accordion_item][accordion_item title="Thursday 3.31.16" parent_id="" id="" class="" style=""]Thursday 3.31.16 A. 15 minutes to work to a Hang Power Clean x 2 ***If flexibility allows, perform a hang clean B. 10 minute ladder 3 Hang Power Cleans @ 65% of today's 2rm 3 Chest to Bar Pull Ups 6 Hang Power Cleans @ 65% of today's 2rm 6 Chest to Bar Pull Ups 9 Hang Power Cleans @ 65% of today's 2rm 9 Chest to Bar Pull Ups moving up by 3's  each round until the time cap is up.

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Notes: Even if you hang clean in the strength, still perform a hang power clean in the wod [/accordion_item][accordion_item title="Friday 4.1.16" parent_id="" id="" class="" style=""]Friday 4.1.16 A. 15 minutes to establish a heavy Push Press x 2 B. 15-12-9-6-3 of Wall Balls 30/20 Burpee Box Jumps 24/20 [/accordion_item][accordion_item title="Saturday 4.2.16" parent_id="" id="" class="" style=""]Saturday 4.2.16 A. Teams of 2, with only one partner working at a time, alternate rounds to complete 10 minute amrap 200m Run 15 Toes to bar rest 5 minutes then perform 10 minute amrap 10 Power Snatches 75/55 10 Overhead Lunges 75/55     [/accordion_item][accordion_item title="Sunday 4.3.16" parent_id="" id="" class="" style=""]Sunday 4.3.16 A. 4 Rounds 30 Seconds Muscle Ups rest 30 seconds 30 seconds Handstand Push Ups rest 30 seconds 30 seconds Deadlifts 250/165 rest 30 seconds[/accordion_item][/accordion][/vc_column][/vc_row]

[vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/1"][text_output]Everyone come in tonight to watch and cheer on our Athletes! We will be having a potluck Thoughts and Strategy: If you want to get in on some thoughts and strategy for this – come in at 4:00 where we will be going over gaming, strategy, equipment, etc. Pictures from last Friday Night Lights: Click here to check out the pictures from last FNL – Also, give Gopi some love for taking the pictures at BlueKrishna Photography by clicking here Volunteers:  Lets get a bunch of volunteers in here so we can run a few big heats!  Tentative Schedule: You get sorted into heats AS YOU ARRIVE – This also depends on how many people we have that will judge, volunteers, how many people arrive late, how long people stretch out the scaled wod. But here is an ideal tentative schedule. 4:00pm – 5:00 Skills and Gaming Talk 5:00pm – 5:30 Heat sorting, Warm Ups, Standards Talk   5:30pm - 1st heat (9 people per heat) we will be giving a 5 minute transition from the last person finishing - we had a range on this one from 11 minute finishers to 35-40 minute finishers, so we will try to put you into a heat with people you feel as though you'll be finishing with. Warming Up: The stock warm up should take anywhere around 30 minutes to 1 hour depending on how prepared you generally are. Teams: Bri’s Knees MaCHETe Betsy’s Babes CrossFit Cobra Kai [/text_output][/vc_column][/vc_row]