[cs_content][cs_section parallax="false" separator_top_type="none" separator_top_height="50px" separator_top_angle_point="50" separator_bottom_type="none" separator_bottom_height="50px" separator_bottom_angle_point="50" 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="Whats going on at CFSB" open="false"]NEW WODS ON THE BLOCK: Don’t forget, if you are on the fence get signed up right away. We are now allowing an RX Section! – CLICK HERE TO REGISTER Barbells for Boobs and Halloween Wod!  Mindfulness Mondays: 12 Daily Choices That Define Your Life Wellness Wednesday – Top 5 mistakes with a Paleo Diet Are you a Coach, or interested in improving your coaching skills?  Movement and Assessment Workshop with Michael Bann  CFSB Facebook Page: CrossFit South Bend Members Facebook Group Page ***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 10.23" open="false"]FIT A. 8 Sets Every 90s - 5 Muscle Cleans, build B. 10 Minute Amrap - Teams of 2 Max Push Press Bar Hang/Ring Row Hang C. Optional 2 Sets 30 Banded Straight Arm Lat Pulldowns 30 Bicep Curls COMP A. 8 Sets Every 90s - 3 Power Cleans, build B. 10 Minute Amrap - Teams of 2 Max Shoulder To Overhead Tuck Sit Hang C. Optional 2 Sets 30 Banded Straight Arm Lat Pulldowns 30 Bicep Curls Score: A, heaviest weight. B, STO Reps + Weight. B, No score, just do. Notes: A. Build over the sets B. Change as needed, you can only push press while your partner is hanging - reps when your partner drops will not count.[/x_accordion_item][x_accordion_item title="Tuesday 10.24" open="false"]FIT A. 20 Minutes to finish Back Squat 2x5 @ 30X1 Back Squat 2x3 @ no tempo B. For time - 10 minute cap Row 50/40 Cals 50 Goblet Squats/Wall Balls 100 Singles/50 Doubles COMP A. 20 Minutes to finish Back Squat 4.3.2.2 @ 30X1 Perform last 2 at no tempo. B. For time - 10 minute cap Bike 50 Cals 50 Wall Balls 100 Doubles Score: A, heaviest weight. B, reps in time, or time. Notes: A, beat your prior #'s from the last week. I want your lower sets to be HEAVY. B, Get after it. Choose a scaling that is tough for you to finish if at all.   [/x_accordion_item][x_accordion_item title="Wednesday 10.25" open="false"]FIT A. 25 Minutes to finish Bench Press 1x5 @ 31X1 Bench Press 2x3 @ no tempo B. 3 Sets 30 Barbell Bent Over Rows Max Incline Push Ups (20-30 Range) C. Optional Amrap in 5 minutes Burpee Box Step Overs COMP A. 25 Minutes to finish Bench Press 2x3 @ 31X1 Then ditch the tempo and go for for a new 2rm in the remaining time B. Optional 3 Sets 30 Barbell Bent Over Rows Max Push Ups/Incline Push Ups (20-30 Range) C. Optional Amrap in 5 minutes Burpee Box Jump Overs Score: A, heaviest weight. B, Bent row weight. C, Total # of reps. Notes: A, beat your #'s from last week B, Choose something that you can hit ALL 30 with unbroken. If the lightest bar is still too heavy - use light dumbells C, work on consistency in your pacing here. [/x_accordion_item][x_accordion_item title="Thursday 10.26" open="false"]FIT Snatch Warm Up A. Every 90s x 8 Hang Power Snatch x 3 B. 18 Minutes to finish Deadlift 2x4 @32X1 C. Optional, if time allows - attempt to beat last week 5 Minute Max Step Ups/Walking Lunges COMP Snatch Warm Up A. Every 90s x 8 Full Snatch x 1 B. 18 Minutes to finish Deadlift - Find a 3rm @32X1 C. Optional, if time allows - attempt to beat last week 5 Minute Max Front Rack DB Walking Lunges Score: A, heaviest weight. B, heaviest weight. C, # of reps. Notes: A, beat your #'s from last week. B, beat your #'s from last week C, beat your #'s from last week. [/x_accordion_item][x_accordion_item title="Friday 10.27 - HELEN MEETS GRACE" open="false"]Hey all, we will be taking donations all day for Barbells for Boobs! Just a heads up FIT "Helen meets Grace" In a Team of 2, Complete For Time: 3 Rounds for Time: 400m Run 21 Russian Kettlebell Swings 21 Jumping Pull Ups Then Complete: 30 Hang Power Clean + Press/Push Press * One partner works at a time; split reps as you see fit * For fit, you run one at a time with the other partner resting COMP "Helen meets Grace" In a Team of 2, Complete For Time: 3 Rounds for Time: 400m Run 21 American Kettlebell Swings (53#/35#) 12 Pull-ups Then Complete: 30 Clean & Jerks (135#/95#) * One partner works at a time; split reps as you see fit ** Both partners must run 400m together Score: Time and weight Notes: Choose a scaling that makes sense for you.[/x_accordion_item][x_accordion_item title="Saturday 10.28 - COSTUME HALLOWEEN WOD" open="false"]FIT AND COMP A. It's a surprise team wod... Come in costume! [/x_accordion_item][x_accordion_item title="Sunday 10.29" open="false"]FIT A. 15 Minutes to work to a heavy 3 Press/Push Press B. Amrap in 15 minutes 10 Ring Rows 10 Box Dips 10 Air Squats COMP A. 15 Minutes to work to a heavy 3 Shoulder to Overhead B. Amrap in 15 minutes 10 Pull Ups (Strict/Kipping) 10 Dips 20 Walking Lunges Score: A, weight. B, reps.         [/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]