[vc_row][vc_column width="1/1"][accordion][accordion_item title="Articles to read prior to week"]Here are a few videos to get you started with the week - If my coaches have some good articles or tips to share - hit it up coaches. Warming up to PRs (Squat, Bench, DL) - EliteFTS Push Press - Use your legs - Catalyst Athletics Push Press - Catalyst Athletics Overhead Mobility - Mobwod HSPU Therapy and Mobility Ever want to know why we are a stickler with elbow mechanics during these movements? Elbow Mechanics in Push Ups - Mobwod How to run the 400m - TrackStarUSA Simple Guide to weightlifting competition warm ups - Catalyst Athletics Improving the jumping mechanism - MobWod[/accordion_item][accordion_item title="Monday 6.8.15"]Monday 6.8.15 A. 1 Max Effort Attempt of Strict Pull Ups Note: These are prone grip - overhand. You'll get one attempt at these. B. 20 minutes to find Squat 1rm 2 Months out of Fundamentals: Squat 5rm Rest 5 minutes then perform C. C. Perform Max Repetitions Unbroken at 80% of 1rm or 90%  of 5rm D. 5 Rounds 1 minute to perform 30 Russian style KB Swings 70/55 1 minute rest [/accordion_item][accordion_item title="Tuesday 6.9.15"]Tuesday 6.9.15 A. Handstand Push Up Tester B. 20 minutes to find Push Press 1rm 2 Months out of Fundamentals: Push Press 5rm Rest 5 minutes then perform C. C. Perform Max Repetitions Unbroken at 80% of 1rm or 90%  of 5rm   D. Max Effort 400m Run[/accordion_item][accordion_item title="Wednesday 6.10.15"]Wednesday 6.10.15 A. 8 minutes to find Max Distance Broad Jump Note: Distance starts at the toe, and is measured where the heel lands. B. 20 Minutes to find Power Clean 1rm 2 Months out of Fundamentals: Hang Power Clean 3rm C. Sandbag Grace - 30 Reps Clean and Jerk at 100/60# [/accordion_item][accordion_item title="Thursday 6.11.15"]Thursday 6.11.15 A. 20 minutes to find Bench Press 1rm 2 Months out of Fundamentals: Bench Press 5rm rest 5 minutes then perform B. B. Perform Max Repetitions Unbroken at 80% of 1rm or 90%  of 5rm C. 10 minute amrap 10 Ring Rows 10 Deficit Push Ups on parallettes [/accordion_item][accordion_item title="Friday 6.12.15"]Friday 6.12.15 A. Max Effort Dead Bug Pose 1 B. 20 minutes to find Deadlift 1rm 2 months out of Fundamentals: Deadlift 5rm C. 3 Rounds Row 250m 15 KB Swings 70/55 American 25 Burpees 15 KB Swings 70/55 American Row 250 Rest 5-10 minutes Note: Scale so that you don't have to break up the movements a terrible amount.     [/accordion_item][accordion_item title="Saturday 6.13.15"]Mobility Class Begins Today at 10:00am! A. Max Effort 1 mile run for time Rest 10 minutes then perform B. "Fran" 21-15-9 Thrusters Pull Ups[/accordion_item][/accordion][/vc_column][/vc_row]

Remember - Tomorrow starts the Testing Week! A. 15 minutes to establish Heavy Single Power Clean B. Perform 30 Reps at 70% of todays heavy single C. OPTIONAL CONDITIONING For Time Row 750 Run 600

We're hosting a big Bring A Friend Day workout at Whole Foods Market Mishawaka today at 11 a.m. Members and friends, strangers and neighbors - all are welcome and it's free!! How do you know if you should come to Bring A Friend Day? If you: A. Want to know what CrossFit is all about... B. Are looking for a fun and challenging workout... C. Are friends with one of our members who keeps telling you how great CFSB is ... D. Have a name (we'll have name tags - who doesn't love name tags?) .... E. Know how to walk around and stuff... F. Like Saturdays ... G. Like free events ...