[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 – How to construct a healthy meal Movement and Assessment Workshop with Michael Bann  Mindfulness Mondays: Create More Time by “Breaking Up” With Obligations That No Longer Serve You 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 10.2" open="false"]FIT & COMP A. Teams of 2, I go - You go format 7 Minutes, accumulate as many 25 Yard Forward Drag, 25 Yard Reverse Drags as possible rest 3 minutes 7 Minutes, manmakers rest 3 minutes 7 Minutes, accumulate as much time in a plank hold - can be weighted rest 3 minutes (if transitioning between here) Score: Don't score this, go hard and with quality. Take the attention you would normally use to count and pay attention to how you feel during the workout. Notes: -Forward drag, you'll hold the strap/towel behind you, reverse drag, try not  to lean into it too hard. -Keep the mapmakers smooth, you do one, your partner does one. -your partner holds, then you hold, try to add weight to your partners hips/low back if you can hold a plank all day. If you are on it longer than a minute, grab some plates.[/x_accordion_item][x_accordion_item title="Tuesday 10.3" open="false"]FIT A. 18 Minutes to finish Upright Row 3x10 @ 3111 B. 5 Sets, 15 minute cap 8 Push Presses Max Ring Rows I go, you go format C. Optional Amrap Kettlebell Swings HEAVY in 3 minutes COMP A. 18 Minutes to finish Upright Row 10.8.8 @ 3111 B. 5 Sets, 15 minute cap 8 Push Presses/Push Jerk/Split Jerk Max Muscle Ups/Strict Pull Ups I go, you go format C. Amrap Hang Power Cleans @ 135/95 in 3 minutes Score: A, your UR weights. B, Your weight used and total pulling reps. C, total reps. Notes: A. You should be able to add weight this week, the tempo is dropped as are the rep schemes. B. Go heavy, these are pulled from the floor, I know I'll get the question "how many should we get in max" if you are asking that question, I want your first set to be at least 10 on Ring row, 5 on pull ups, or 2-3 on Muscle ups. C. Try to stay connected as long as possible.[/x_accordion_item][x_accordion_item title="Wednesday 10.4" open="false"]FIT A. 20 Minutes to finish Back Squat 3x10 @ 30X1 B. 7 Minute Amrap 30 Singles/15 Dbls 20 Air Squats 10 Scaled Toes to Bar rest 3 minutes 7 Minute Amrap 30 Singles/15 Dbls 20 Air Squats 10 Scaled Toes to Bar COMP A. 20 Minutes to finish Back Squat 10.8.8 @ 30X1 B. 7 Minute Amrap 60 Doubles 40 Air Squats 20 Toes to Bar rest 3 minutes 7 Minute Amrap 60 Doubles 40 Air Squats 20 Toes to Bar Score: A, weight(s) B, reps for first 7 and second 7 separately Notes: A. Reps and tempo have dropped, you should be able to go heavier! B. Reset your score to zero between the 7 minutes[/x_accordion_item][x_accordion_item title="Thursday 10.5" open="false"]FIT A. 25 Minutes to finish Bench Press 3x10 @ 31X1 B. 5 Sets - Teams of 2, I go, you go 8 Heavy Bent Over Barbell Rows 8 Heavy Floor Press COMP A. 25 Minutes to finish Bench Press 10.8.8@ 31X1 B. 5 Sets - Teams of 2, I go, you go 8 Heavy Bent Over Barbell Rows 8 Heavy Floor Press Score: A, weight(s) B, weight(s) Notes: A. Reps and Tempo have been dropped, you should be able to go a bit heavier now B. Teams of 2, I go you go - Go heavy, treat this as a NFT workout.[/x_accordion_item][x_accordion_item title="Friday 10.6" open="false"]FIT WARM UP: Snatch Warm Up A. 20 Minutes to finish Deadlift 10.8 @ 32X1 B. 4 Sets 10 Step Ups left leg 10 Step Ups Right Leg 20 Alternating DB Snatches COMP WARM UP: Snatch Warm Up A. 20 Minutes to finish Deadlift 8.6 @ 32X1 B. 4 Sets 10 Rear foot elevated split squats left 10 Rear foot elevated split squats right 3.3.3 Heavy TNG Power Snatches, rest 10-20s between cluster Score: A, weight(s) B, weight and time. Notes: A. keep it pretty, tempo and reps have been dropped - go heavier B. There may be a coach imposed time cap depending on how much time is left in class for this one. You can load for the step ups if they are pretty, you can load for the RFESS if they are pretty. The Power Snatches are a cluster for the comp people.[/x_accordion_item][x_accordion_item title="Saturday 10.7" open="false"]FIT A. 15 Minutes to finish Press 3x10 @ 3111 B. 3-4 Sets - 20 minutes to finish 10-15 Ring Row/Banded Strict Pull Ups 10-15 Box Dips rest as needed between sets C. Max Effort 2k Row COMP A. 15 Minutes to finish Press 10.8.8 @ 3111 B. 3-4 Sets - 20 minutes to finish 3-6 Weighted Strict Pull Ups 3-6 Weighted Dips rest as needed between sets C. 7 Minute Bike for Calories Score: A, weight(s) B, Weights and/or scaling. C, time or calories. Notes: A. Tempo and Reps have been dropped, go heavier. B. About the same as last week, for FIT, the volume moved up, for COMP, the volume moved DOWN so that you could move your weights UP. C. Don't pace, push.         [/x_accordion_item][x_accordion_item title="Sunday 10.8" open="false"]FIT & COMP A. 30 Minute Amrap Row 15/10 Cals Left Arm 40 Yard Walk Right Arm 40 Yard Walk 10 Deck Squats 6 Max Distance Reverse Med Ball Toss   [/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]