CrossFit South Bend

[eliteaccordion][elitetoggle title="Upcoming + Whats going on!"] A little note about closings coming up, we will typically have Open Gym Hours for people to come in and just move around, anytime there is a closing, pay attention to the Members Page - about 5:00pm the night before we post if we will have them, and when they will be! So let's continue with the Holiday Closings! Ever checked out our YouTube channel? You should! We have a ton of helpful (and also some ridiculous) videos! Click here to subscribe when we get a new video up Love us at CFSB? Want to leave us a review? It really helps! Facebook PAGE REVIEW: Click here! Facebook PLACE REVIEW: Click here! Google: Click here!  Follow us on instagram here [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Christmas Eve Monday 12.24"] Closed! If we have any open gym hours for members they will be posted to our Members Page here the night before! https://www.facebook.com/groups/cfsbmembers/ [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Christmas Day Tuesday 12.25"] Merry Christmas! Closed! If we have any open gym hours for members they will be posted to our Members Page here the night before! https://www.facebook.com/groups/cfsbmembers/ [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 12.26"] FIT A. 4 Sets Bent Over Row x3-6 @3111, rest 90s Close Grip Bench Press x 3-6 @3111, rest 2 minutes B. 3 Sets For Time (12 Min Cap) 12-18 Ring Rows 30-60s Elbow Plank *Weighted if possible 20m Reverse Bear Crawl COMP A. Weighted Pull Up x 4.3.2.1, rest 90s Close Grip Bench Press x 4.3.2.1, rest 2 minutes B. For Time (12 Min Cap) 9 Kipping Pull Ups 5 Wall Walks 5 Renegade Rows 12 Kipping Pull Ups 4 Wall Walks 4 Renegade Rows 15 Kipping Pull Ups 3 Wall Walks 3 Renegade Rows Score: A. Weights B. Time Notes: -no bands for the pull ups on comp, if you cannot perform them, stick to fit for the day -make your first round of Ring Rows unbroken in the range, but tough -1 REP OF RENEGADE ROW IS Left Row Push Up Right Row Push Up [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 12.27"] FIT A. E90s x 8 (12min) Start moderate and build so that the the last 4 sets are tough Overhead Squats x 3-6 @3111 *You may pull from a rack B. 2 Sets for time (10 Min Cap) 30 Alternating KB/DB Snatches 20 No Push Up Burpees onto a Plate #45 10/arm Single Arm Alternating Front Rack Reverse Lunges COMP A. E90s x 8 (12min) Start moderate and build that the the last 4 sets are tough Full Snatch x 1.1 B. 2 Sets for time (10 Min Cap) 30 Alternating KB Snatches 55/35 20 No Push Up Burpees onto a Plate #45 10/arm Single Arm Alternating Front Rack Reverse Lunges 55/35 Score: A. Weight B. Time or reps in cap [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 12.28"] FIT A. E90s x 8 Sets (12min) start moderate and build so that the last 4 sets are tough Hang Muscle Clean + Push Press (5+5) B. 3 Sets, NFT - Tough, Heavy Push Press x 9 Dual DB Deadlift x 9 12-15 Sit Ups Bike 60s; increase pace each round rest 2 Minutes between sets COMP A. E90s x 8 Sets (12min) start moderate and build so that the last 4 sets are tough Power Clean and Jerk (2+2) B. 3 Sets, NFT - Tough, Heavy Push Press x 3.3.3 (clusters, rest 15s b/w) Dual DB Deadlift x 9 9-12 Kipping Toes Through Rings Bike 60s; increase pace each round rest 2 Minutes between sets Score: A. Weight B. Don't score it, just go heavy and hard where it is dictated [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 12.29"] FIT A. E90s x 8 (12min) start light and build so that the last 4 sets are tough Front Squat x 2 *pull from a rack B. 20 Min Amrap 12 Hanging Knee Raises/Sit Ups 6 SA KB/DB Thrusters/arm 12/9 Cal Bike COMP A. E90s x 8 Sets (12min) start moderate and build so that the last 4 sets are tough Full Clean x 1.1 B. 20 Min Amrap 8 Toes To Bar 5 SA KB Thrusters/arm 45-55/25-35 Bike/Row/Doubles Round 1: 14 Cal Bike Round 2: 14 Cal Row Round 3: 75 Doubles Score: A. Heaviest weight B. Rounds + Reps Notes: I put a range on the weights for Comp, if you cannot fall within that, stick to fit for the day [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 12.30"] FIT A. E90s x 8 Sets, build to a heavy set Thruster x 3 B. For Time (12 Min Cap) 1-2-3-4-5-6-7-8-9-10 reps for time of: Barbell Front Squats No Push Up Burpees COMP A. E90s x 8 Sets, build to a heavy set - pulled from the floor Thruster x 1 B. For Time (12 Min Cap) 1-2-3-4-5-6-7-8-9-10 reps for time of: Dual Dumbbell squats 50/35 Bar-facing burpees Score: A. weight B. Time or reps in cap Notes: Fit, use a barbell weight that you feel as though you can hit 10 with some room in the tank. [/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title="Upcoming + Whats going on!"] A little note about closings coming up, we will typically have Open Gym Hours for people to come in and just move around, anytime there is a closing, pay attention to the Members Page - about 5:00pm the night before we post if we will have them, and when they will be! So let's continue with the Holiday Closings! Ever checked out our YouTube channel? You should! We have a ton of helpful (and also some ridiculous) videos! Click here to subscribe when we get a new video up Love us at CFSB? Want to leave us a review? It really helps! Facebook PAGE REVIEW: Click here! Facebook PLACE REVIEW: Click here! Google: Click here!  Follow us on instagram here [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Monday 12.10"] FIT A. E90s x 8 (12min) Build slightly across sets; start moderate Rounds 1-4 4 Barbell RDL *focus on positions, try to beat last week Rounds 5-8 4 Front Squats @3111 *try to beat last week B. AMRAP IN 15 MIN *Grind Bike .5/.4m 15 Sit Ups 15 Goblet KB Reverse Lunges 50 Single Unders 15 Russian KB Swing 15 Goblet KB Front Squats 50 Single Unders Unders COMP A. E90s x 8 (12min) Build slightly across sets; start moderate Rounds 1-4 3 Clean Lift Off w/ pause above knee Rounds 5-8 1 Full Clean *take 3 seconds to get to the knee 1 Hang Power Clean 1 Hang Clean B. AMRAP IN 15 MIN *Grind Bike .5/.4m 10 Toes to Bar 10 Heavy Dual KB Reverse Lunges 35 Double Unders 10 Heavy Dual Russian KB Swing 10 Heavy Dual KB Front Squats 35 Double Unders Score: A. Don't score, just pay attention to your own numbers and how they relate to prior numbers B. Weight Used for KB work [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 12.11"] FIT A. 3 Sets *all tough 8 Dual Bent Over DB Row, rest 0 seconds + Max Ring Rows in 20s *moderate difficulty rest 90-120s 4 Close Grip Bench Press, rest 0 seconds + 20m Reverse Bear Crawl rest 90-120s B. 3 Sets for QUALITY 20-40m Bear Crawl *Hips Down 12-15 Bicep Curl and Press DB/KB 30-60s Elbow Plank COMP A. 3 Sets *all tough 3 Heavy Dual DB/KB Bent Over Row, rest 0 seconds + Max Rep Drop Set (-20%) in 20s rest 90-120s 4 Close Grip Bench Press, rest 0 seconds + 20-60s Handstand Hold rest 90-120s B. 3 Sets for QUALITY 40m Bear Crawl *Hips Down 12-15 Bicep Curl and Press DB/KB 10 Rower Pike Ups @ 2020 Score: A. Row weight / Bench Weight B. No Score, for quality [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 12.12"] FIT A. E90s x 8 (12min) Build slightly across sets; start moderate Sets 1-4 4 Snatch Grip RDL *Focus on the positions Sets 5-8 4 Overhead Squats @3211 B. EMOM x 4 Sets (16 Min) 1: 40s Max Calorie Bike; increase pace each round 2: 40s Max DB/KB Snatches *Alternating/moderate to light weight 3: 40s Max Sit Ups 4. Rest COMP A. E90s x 8 (12min) Build slightly across sets; start moderate Rounds 1-4 3 Snatch Lift Off w/ pause above knee Rounds 5-8 1 Full Snatch *take 3 seconds to get to the knee 1 Hang Power Snatch 1 Hang Snatch B. EMOM x 4 Sets (16 Min) 1. 40s Row; increase pace each round 2: 8 Dual KB Snatch 3: 12-15 Straight Legged Sit Ups 4. Rest Score: A. Don't score, just pay attention to your own numbers and how they relate to prior numbers B. Weight for Snatches and Pace Range for Bike/Row ex: 1:53.4 - 1:43.3 [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 12.13"] FIT A. E90s x 10 (15 Min) Odd Rounds 20-30s Pull Up Iso Hold *Use as many bands as needed to get a solid hold at the top Even Rounds 6 Single Arm DB/KB Push Press/arm *Beat Last weeks # B. 3 Sets for consistency 30s Plank/Weighted Plank 12-15 Push Up Variation 50 Single Unders 12-15 Ring Rows Hold the top of your last ring row for 20s 12/9 Cal Bike rest 2 minutes between sets COMP A. E90s x 10 (15 Min) Odd Rounds 30s Max Rep Strict Chest To Bar Pull Ups Even Rounds 6 Heavy Push Press; build slightly across sets *pulled from floor, beat last weeks # B. 3 Sets for consistency 6 Ring Push Ups 6-8 Hand Release Push Ups 50 Double Unders 6 Toes to Bar 6-8 Kipping Pull Ups 15/12 Cal Bike rest 2 minutes between sets Score/Notes A. # of pulls, weight for PP B. Nothing, get through it and work on consistency, choose a modification that will allow for you to perform these sets UB in the first round with a little room in the tank [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 12.14"] FIT A. 3 Minute Ladder 3.6.9+ Style No Push Up Burpee Over Bar (lateral optional) Empty Barbell Thruster *Light, DB if needed 3 Minute Rest x 3 Sets; increase pace each set B. 3 Minute Amrap 16 UB American KB Swings 50 Single Unders 3 Minute Rest x 3 Sets; increase pace each set COMP A. 3 Minute Ladder 3.6.9+ Style Burpee Over Bar (lateral) Barbell Thruster 75/55 3 Minute Rest x 3 Sets B. 3 Minute Amrap 8 Dual KB Hang Clean and Jerks 36 Double Unders 3 Minute Rest x 3 Sets; increase pace each set Score: A. Total Reps each round B. Rounds + Reps Notes: This is pace learning practice, I want you tp INCREASE your pace by a little each round! [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 12.15"] Surprise Christmas Wod! [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 12.16"] Fit & Comp A. Grind 36 Minute Amrap Row 90s; Row last 10s Hard 3 Wall Walks 40m Front Rack KB Walk; tough Bike 90s; Bike last 10s Hard 40m Sled Push; tough 20 Prisoner Step Ups [/elitetoggle][/eliteaccordion]  

[eliteaccordion][elitetoggle title="Upcoming + Whats going on!"] A little note about closings coming up, we will typically have Open Gym Hours for people to come in and just move around, anytime there is a closing, pay attention to the Members Page - about 5:00pm the night before we post if we will have them, and when they will be! So let's continue with the Holiday Closings! Ever checked out our YouTube channel? You should! We have a ton of helpful (and also some ridiculous) videos! Click here to subscribe when we get a new video up Love us at CFSB? Want to leave us a review? It really helps! Facebook PAGE REVIEW: Click here! Facebook PLACE REVIEW: Click here! Google: Click here!  Follow us on instagram here [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Monday 12.3"] FIT A. E90s x 10 (15min) Build slightly across sets; start moderate Sets 1-5 5 Snatch RDL *Focus on the positions Sets 6-10 5 Overhead Squats @3211 *choose a weight you can pull from floor B. EMOM x 4 Sets (12 Min) 1: 45s Max DB/KB Snatches *Alternating/moderate to light weight 2: 45s Max Plank on Forearms 3: 45s Max Singles/Doubles COMP A. E90s x 10 (15min) Build slightly across sets; start moderate Odd Rounds 4 Snatch Lift Off w/ pause above knee Even Rounds 1 Power Snatch *take 3 seconds to get to the knee 1 Hang Power Snatch 1 Hang Snatch 1 Overhead Squat B. EMOM x 4 Sets (12 Min) 1: 8 KB Snatch/arm *not alternating 70/45 2: 45-60s Ring Plank 3: 35-50 Double Unders Score: A. Heaviest Weight B. Weight for Snatches and Total Double Unders Notes: You'll notice I will be assigning weights now for Comp. If you cannot do that movement with those weights, choose Fit. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 12.4"] FIT A. E90s x 10 (15 Min) Odd Rounds 30s Max Rep Strict Ring Row Even Rounds 8 Single Arm DB/KB Push Press/arm B. 3 Sets; note the UB in the range 9-12 UB Push Ups 10/8 Cal Bike 9-12 UB Ring Rows 12 Straight Legged Sit Ups rest 2 minutes between sets COMP A. E90s x 10 (15 Min) Odd Rounds 20s Max Rep Strict Chest To Bar Pull Ups Even Rounds 8 Heavy Push Press; build slightly across sets *pulled from floor B. 3 Sets; note the UB in the range 9-12 UB Clapping Push Ups 12/10 Cal Bike 9-12 UB Kipping Pull Ups 12 Straight Legged Sit Ups rest 2 minutes between sets Score/Notes A. # of pulls, weight for PP B. Nothing, get through it and work on consistency, these sets are UB each round so, change as you need to to accomplish that [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 12.5"] FIT A. E90s x 10 (15min) Build slightly across sets; start moderate Rounds 1-5 5 Barbell RDL *focus on positions Rounds 6-10 5 Front Squats @3211 *choose a weight you can pull from the floor B. AMRAP IN 12 MIN *Grind 12 Russian KB Swings *Heavy 20m Forward Bear Crawl 8/leg Alternating Goblet Reverse Lunges 8 Modified Toes to Bar COMP A. E90s x 10 (15min) Build slightly across sets; start moderate Odd Rounds 4 Clean Lift Off w/ pause above knee Even Rounds 1 Power Clean *take 3 seconds to get to the knee 1 Hang Power Clean 1 Hang Clean 1 Front Squat B. AMRAP IN 12 MIN *Grind 8 Dual KB Clean 55/35 20m Forward Bear Crawl 8/leg Alternating Dual KB Reverse Lunges 55/35 8 Toes to Bar Score: A. Heaviest Weight B. Weight Used for KB work Notes: You'll notice I will be assigning weights now for Comp. If you cannot do that movement with those weights, choose Fit. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 12.6"] FIT A. 3 Sets *all tough 8 Bent Over DB Row/arm rest 90s 5 Close Grip Bench Press + 20m Reverse Bear Crawl rest 90s B. 3 Sets 10 Ring Rows w/1 second pause at top rest 30s 10 Plank Walk outs rest 30s 10 Reverse Snow Angels rest 30s COMP A. 3 Sets *all tough 8 Bent Over DB Row/arm rest 90s 5 Close Grip Bench Press + 5-10m handstand Walk *you get one drop here, if you drop a second time in the 5-10, call it for that round rest 90s B. 3 Sets for QUALITY 10 Ring Rows w/ 1 second pause at top rest 30s 3 Wall Walks w/2 second pause at top rest 30s 10 Reverse Snow Angels rest 30s Score: A. Row weight / Bench Weight B. No Score, for quality [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 12.7"] FIT A. 3 Minutes to complete @ CONSISTENT PACES 5.10.15 No Push Up Burpees Air Squats/Goblet Squats *UB Sets *50 Single Unders 3 Minute Rest x 3 Sets B. 3 Minute Amrap @ CONSISTENT PACES 16 American KB Swings 100m Run (in 10m Shuttles) 3 Minute Rest x 3 Sets COMP A. 3 Minutes to complete @ CONSISTENT PACES 5.10.15 Burpees Wall Balls 20/14 *50 Double Under Cash Out 3 Minute Rest x 3 Sets B. 3 Minute Amrap @ CONSISTENT PACES 8 Single Arm DB/KB Hang Clean and Jerks/arm 55/35 100m Run (in 10m Shuttles) 3 Minute Rest x 3 Sets Score: A. Time you finished each round in B. Rounds + Reps each round Notes: A. SCALE SO YOU CAN FINISH IN THE TIME, if you cannot get into the doubles for comp...don't do it. If you are doing Comp, you are doing those weights as well. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 12.8"] FIT & COMP Christmas Workout Series #1 Surprise Workout [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 12.9"] FIT A. Grind 18 Minute Amrap 40m Reverse Sled Drag 10 Incline Push Ups @ 2020 10 Bent Over DB/KB Row 10 Straight Legged Sit Ups 20s Pike HS Hold or 40s Plank COMP 18 Minute Amrap 40m Reverse Sled Drag 5 Renegade Rows 5 Strict Toes to Bar 20s Wall Facing HS Hold [/elitetoggle][/eliteaccordion]