[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 - What do you consider a special occasion?  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="Notes about this week" open="false"]Notes about this week: You'll be repeated a lot of the same rep schemes for the strength portion, my expectation is that you attempt to beat your prior number by 3-5%, if you don't have a prior number, set a new number. You'll see this drop into 10s, 8s, and so on, so expect to try to best your old numbers from week to week.[/x_accordion_item][x_accordion_item title="Monday 9.25" open="false"]FIT A. 18 Minutes to finish Upright Row 3x12 @ 4111 B. Amrap in 10 minutes 5 HEAVY Press/Push Press from floor 50 Singles/25 Doubles C. Optional, if time allows 3 Minutes Max Strict Pull Ups/Ring Rows COMP A. 18 Minutes to finish Upright Row 12.10.8 @ 4111 B. Amrap in 10 minutes 3 HEAVY Push Jerk/Split Jerk 30 Unbroken Doubles C. Optional, if time allows 3 Minutes Max Muscle Ups Score: A, weight. B,weight and reps. C - no score just do the work. Notes: A, if you are performing fit, try to beat last week with all of your sets. in comp, build over the course of the 3 sets. B, Choose a weight that is challenging for you.[/x_accordion_item][x_accordion_item title="Tuesday 9.26" open="false"]FIT A. 20 Minutes to finish Back Squat 3x12 @ 40X1 B. 7 Minute Amrap 10 Scaled Toes to Bar 10 Goblet Squats Run 200m rest 3 minutes 7 Minute Amrap 10 Scaled Toes to Bar 10 Goblet Squats Run 200m COMP A. 20 Minutes to finish Back Squat 12.10.8 @ 40X1 B. 7 Minute Amrap 10 Toes to Bar 10 Double Kettlebell Front Rack Squat 55/35 Run 200m rest 3 minutes 7 Minute Amrap 10 Toes to Bar 10 Double Kettlebell Front Rack Squat 55/35 Run 200m Score: A, weight. B, score reps. Notes: A. Attempt to beat your prior numbers, Comp will build over the three sets. B. Reset to 0 for the second part of the workout, work on consistency in your efforts.[/x_accordion_item][x_accordion_item title="Wednesday 9.27" open="false"]FIT A. 25 Minutes to finish Bench Press 3x12 @ 41X1 B. 15 Minute Amrap - NFS, FQ 20 American Kettlebell Swings 20 Incline Push Ups/ 10 Push Ups 10 Bent Over KB Rows each arm COMP A. 25 Minutes to finish Bench Press 12.10.8 @ 41X1 B. 15 Minute Amrap - NFS, FQ 20 Power Snatches 75/55 20 Push Ups/ 10 Handstand Push Ups 10 Bent Over KB Rows each arm Score: A, weight. B, nothing. Notes: A, stay the same for fit, build for comp. B, Not for score - For QUALITY. I want the intent here to not be speed, but quality of movement. Move through it like an amrap, but don't speed up at the cost of the movement.[/x_accordion_item][x_accordion_item title="Thursday 9.28" open="false"]FIT A. 20 Minutes to finish Deadlift 2x12 @ 42X1 B. For time - 13 Minute Cap 40 Cal Row 40 Wall Balls 40 DB Snatches 40 No Push Up Burpee Step Ups COMP A. 20 Minutes to finish Deadlift 12.10 @ 42X1 B. For time - 13 Minute Cap 50 Cal Row 50 Wall Balls 20/14 - 10/9 50 KB Snatches 55/35 50 No Push Up Burpee Box Jump Overs Score: A, weight. Notes: A, try to beat last week! you should have it dialed in a bit more. B, choose a scaling that you'll have a good shot of finishing or getting close within the time cap.[/x_accordion_item][x_accordion_item title="Friday 9.29" open="false"]FIT A. 15 Minutes to finish Press 3x12 @ 4111 B. 3-4 Sets - 20 minutes to finish 9-12 Strict Pull Ups 9-12 Box Dips rest as needed between sets C. Optional, if time allows 500m Max Effort Row COMP A. 15 Minutes to finish Press 12.10.8 @ 4111 B. 3-4 Sets - 20 minutes to finish 6-9 Weighted Strict Pull Ups 6-9 Weighted Dips rest as needed between sets C. Optional, if time allows 500m Max Effort Row Score: A, weight. B, no score, just do it and challenge yourself. Notes: B, just move through and keep it challenging within the rep range.       [/x_accordion_item][x_accordion_item title="Saturday 9.30" open="false"]FIT & COMP A. 30 Minute Amrap - Teams of 2 10 Heavy Hang Power Cleans/10 Deadlifts 20 Burpees Over the Bar 400yd Sandbag Carry[/x_accordion_item][x_accordion_item title="Sunday 10.1" 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 10 Ball Throws Over Shoulder 6' B. Optional Max effort Sorenson Hold [/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]