[vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/1"][accordion][accordion_item title="New Stuff at CFSB!" parent_id="" id="" class="" style=""]New Stuff At CrossFit South Bend NUTRITION – WHOLE90 NUTRITION CHALLENGE PREREGISTRATION IS UP Classes – Crossfit Open Prep Class and Programming – Click here for Details SAVE THE DATE – CFSB Holiday Party – Saturday Jan 23rd ***Click for Details*** FREE - Whole Foods Grocery Store Tour Video - Are Weight Loss and Health the Same Thing? CLOSINGS – Holiday Closings and Hours NEW CLASSES! Kids and Teens training has begun! click here for details Holiday Food/Supply Drive – We could use your help! SMBHC Holiday Drive Rehashing Open Gym Rules - Schedule - Prices[/accordion_item][accordion_item title="Monday 12.21.15" parent_id="" id="" class="" style=""]Monday 12.21.15 Accumulate 10,000/7,500lb by doing the following complex: 1 Hang Power Clean + 1 Front Squat + 1 Shoulder to Overhead. Not For time Notes: Math this out before hand! Most people will be limited by their Shoulder to Overhead, so you may want to base this workout off of that. -YOU CANNOT PERFORM THE HANG POWER CLEAN DIRECTLY INTO THE FULL FRONT SQUAT - Just thought I would note that because I know some of you will ask if you can perform a hang clean instead - the answer is nope, Hang Power Clean, Recover, Front Squat, Then Overhead. Now stay with me For example you use 225lbs for the complex that equals 675lbs (3x 225lbs) 10,000lbs/675lbs = 14.8 or round up to 15. This means you would do 15 Rounds. You will be partnered up with someone to (1) give you a little rest so we can keep the weight high (2) to be economical with the bars.[/accordion_item][accordion_item title="Tuesday 12.22.15" parent_id="" id="" class="" style=""]Tuesday 12.22.15 A. 1. Forward Rolls 2. Backward Rolls 3. Dive Rolls 4. Quick Rolls 5. Seat Rolls 6. Bear Crawl 7 . Forward Roll To Bear Crawl 8. Crab Crawl 9. Backward Roll To Crab Crawl 10. Cartwheel B. Carl Paoli Kickup Progression Progression 1 https://www.youtube.com/watch?v=PaFP7FJ7ZSM Progression 2 https://www.youtube.com/watch?v=oZ-Np-g0Dek Progression 3 https://www.youtube.com/watch?v=pPOObea6oQ4 Progression 4 https://youtube.com/watch?v=gI4DsvaEsQw C. 3x Max Handstand Push Ups D. Complete 100 Russian Kettlebell Swings as fast as possible. Every minute stop what you are doing perform 3 burpees, and then get back to work on your 100 Russian Kettlebell Swings Notes: Tons of gymnastics fun today, then a short simple wod.[/accordion_item][accordion_item title="Wednesday 12.23.15" parent_id="" id="" class="" style=""]Wednesday 12.23.15 12 Days of Christmas – 20 minute cap 1 Muscle Up 2 Shoulder to Overhead 185/125 3 Cleans 185/125 4 Deadlifts 185/125 5 Handstand Push Ups 6 Toes to Bar 7 Box Jumps 30/24 8 Pull Ups 9 Pistols 10 Double Unders 11 Kettlebell Snatches 55/35 12 Burpees Notes: Format is as followed. 1…2,1…3,2,1…4,3,2,1…5,4,3,2,1…6,5,4,3,2,1…(Just like the song…duh) get as many reps as possible or finish within the 20 minute cap, scale accordingly. ____________________________________________________ **Scaling list 1 Muscle Up = sub will be 1 Chest to Bar / Ring Row 2 Shoulder to Overhead 185/125 = sub will be…using a lighter weight 3 Cleans 185/125 *Full Squat is implied = sub will be power clean/hang power clean depending on your skill level 4 Deadlifts 185/125 = sub will be…using a lighter weight 5 Handstand Push Ups = subs will be push up 6 Toes to Bar = sub will be partial range of motion 7 Box Jumps 30/24 = sub will be height 8 Pull Ups = sub is ring rows 9 Pistols = sub will be double the amount for air squats (18) 10 Double Unders = sub will be a (30) singles 11 Kettlebell Snatches 55/35 = sub will be either weight or american kettle bell swings 12 Burpees = sub will be…no sub…burpees.[/accordion_item][accordion_item title="Thursday - CLOSED XMAS EVE" parent_id="" id="" class="" style=""]Thursday - 12.24.15 Closed pending open gym hours that I will post the night before.[/accordion_item][accordion_item title="Friday - CLOSED CHRISTMAS DAY" parent_id="" id="" class="" style=""]Friday 12.25.15 Closed - Pending any hours that I post the night before. Also, Merry Christmas. I cannot thank them enough. I'm very lucky to work alongside some amazing coaches and staff, we have been alongside each other for quite some time and the gym wouldn't be where it is now if it weren't for all of them. And to all of our amazing members. Thank you for all of the new, and the OG members that have stuck with us for the many years, just like any business, you have stuck with us through many growing pains - and from the looks of it, more to come. Here is to our coaches and our members, to a large group of individuals I owe my livelihood to. My Family and I thank you from the bottom of our hearts. Cheers[/accordion_item][accordion_item title="Saturday 12.26.15" parent_id="" id="" class="" style=""]Saturday 12.26.15 10 Minute Amrap 10 Snatches 115/75 30 Double Unders 10 Overhead Squats 115/75 30 Double Unders 10 Thrusters 115/75 30 Double Unders Notes: Lets see whatcha got. Scale the weight accordingly.Be sure to stretch quite a bit because we will be jumping again tomorrow.[/accordion_item][accordion_item title="Sunday 12.27.15" parent_id="" id="" class="" style=""]Sunday 12.27.15 27-21-15-9 Toes to bar Burpee Box Jump Overs 24/20 Notes: We will have a nice long warm up for this one, prepping the calves quite a bit too.[/accordion_item][/accordion][/vc_column][/vc_row]