[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 – HAPPY WODSGIVING REGISTRATION IS OPEN! Wellness Wednesday – Eric's Story - I Enjoy this Lifestyle 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 10.9" open="false"]FIT A. 18 Minutes to finish Upright Row 4x8 @ 3111 B. For time - 13 minute cap 20 Press/Push Presses pulled from floor 30 Ring Rows 40 Cal Row 30 Kettlebell Swings, Heavy 20 Press/Push Presses Pulled from floor COMP A. 18 Minutes to finish Upright Row 8.8.6.6 @ 3111 B. For time - 13 Minute 20 Shoulder to Overhead pulled from floor 30 Pull Ups 40 Cal Bike 30 Alternating KB Snatches 20 Shoulder to Overhead Pulled from floor Scoring: A, weight(s) B, weight for shoulder to overhead and reps in the cap, or time. Notes: A, reps are lower - that should mean you can push the weight a little higher than last week. B, Choose a scaling that makes it challenging to finish in the cap.         [/x_accordion_item][x_accordion_item title="Tuesday 10.10" open="false"]FIT A. 20 Minutes to finish Back Squat 4x8 @ 30X1 B. 4 Sets 3 minute amrap 10 Sit Ups 10 Goblet Squats 15 Doubles/30 Singles rest 60s between sets COMP A. 20 Minutes to finish Back Squat 8.8.6.6. @ 30X1 B. 4 Sets 3 minute amrap 10 Toes to Bar 20 Goblet Squats 35 Double Unders rest 60s between sets PENALTY: For comp, every time you trip on doubles you accumulate 3 burpees to be paid at the end of the workout. Scoring: A, weights. B, reps each round individually. Notes: A, reps are lower, which means you should be able to go a little higher than last week. B, Start from zero each round and work on consistency [/x_accordion_item][x_accordion_item title="Wednesday 10.11" open="false"]FIT A. 25 Minutes to finish Bench Press 4x8 @ 31X1 B. 4 Sets - 12 Minute cap Max Incline Push Ups Max Ring Rows COMP A. 25 Minutes to finish Bench Press 8.8.6.6 @ 31X1 B. 4 Sets - 12 Minute cap Max Deficit Push Ups Max Ring Rows C. Optional, If time allows 1 set of max reps Ring Muscle Ups Score: A, weight(s) B, total repetitions for push ups and ring rows (separate) Notes: A, reps are lower, that means you should be able to push the weight a little higher. B, choose a scaling you can at least get 10 or more, I don't care if you hit 30, as long as you are hitting 10.   [/x_accordion_item][x_accordion_item title="Thursday 10.12" open="false"]FIT Snatch Warm Up A. Every 90s x 8 Hang Power Snatch x 4 B. 18 Minutes to finish Deadlift 2x8 @32X1 C. Optional, if time allows 5 Minute Max Step Ups/Walking Lunges COMP Snatch Warm Up A. Every 90s x 8 Full Snatch x 2 B. 18 Minutes to finish Deadlift 8.6 @32X1 C. Optional, if time allows 5 Minute Max Front Rack DB Walking Lunges Score: A, weight(s) B, weight(s) C, total reps @ weight if applicable. Notes: A, Choose a scaling that makes sense for you B, Reps are down that means the weight should be able to go up C, Choose something that you can keep the movement clean, everything else is up to you.     [/x_accordion_item][x_accordion_item title="Friday 10.13" open="false"]FIT A. 15 Minutes to finish Press 4x8 @ 3111 B. 4 Sets - 20 minutes to finish 15-20 Ring Row/Banded Strict Pull Ups 15-20 Box Dips rest as needed between sets C. Optional, if time allows - pick one Row 1500m or Run 1 Mile COMP A. 15 Minutes to finish Press 8.8.6.6 @ 3111 B. 4 Sets - 20 minutes to finish 2-3 Weighted Strict Pull Ups 2-3 Weighted Dips rest as needed between sets C. Optional, if time allows - pick one Row 1500m, Run 1 Mile, Bike 7 Minutes Score: A, weight(s) B, nothing, challenge last week. C, modality and time. Notes: A, Reps are down, that means your should be able to push the weight up. B, Fit - volume is up, so take that into consideration. Comp - reps are down, that means weight should go up. C, Pick one. Don't pace, push -  Get after it.             [/x_accordion_item][x_accordion_item title="Saturday 10.14" open="false"]FIT A. Hang Power Clean Skill Work B. Every 90s x 8 Hang Power Clean x 4 C. 10 Minute Amrap 20 Alternating DB/KB Snatches 20 No Push Up Burpees COMP A. Hang Power Clean Skill Work B. Every 90s x 8 Clean x 2 C. 10 Minute Amrap 5 Cleans @ 90% of today's 2 20 Burpees over the bar Score: B, weight C, Reps/Weight/Scaling. Notes: B, choose a scaling that makes sense for you. C, different feelings for each of these workouts. Fit focus on smooth/clean movement and cycling. Comp work on focus during the heavy cleans and breathing during BOB.[/x_accordion_item][x_accordion_item title="Sunday 10.15" open="false"]FIT & COMP A. 30s Row 30s Overhead Barbell Hold 30s Step Ups 30s Dead Bug Hold 30s Double Unders 30s Bottom Squat Hold x6 Sets 30s rest between rounds   [/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]