[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"]Fall CrossFit Class Schedule << Still going strong!   Amy's treat corner - Angel Cake Surprise! 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 block of programming" open="false"]Hey all! For those of you reading, last week, this week, and leading into a few more weeks we are going to have the strength work at a bit of a higher volume for some hypertrophy. There will be times when I want you to simply add from last week, and times when I will up the volume, but one thing will remain constant, you will have a high time under tension. Long tempos, big nasty sets. Get used to it for a few weeks! You'll also be seeing a higher frequency of upper body push/pull work as well as some standard flow work (long aerobic pieces) and field work (these shift around on the weekends) After this week you'll also get some olympic weightlifting volume back in in the form of long pieces of skill work first, we will build on that to get some skill development done this block.[/x_accordion_item][x_accordion_item title="Monday 9.11" open="false"]FIT A. 15 Minutes to finish Upright Row 3x15 @ 4111 B. 5 Sets for time - 15 Minute Cap 10 Presses 50 Singles/25 Doubles COMP A. 15 Minutes to finish Upright Row 3x15 @ 4111 B. 5 Sets for time - 15 Minute Cap 10 Push Presses @ 65% Bodyweight 50 Double Unders Scoring: A, score the weight used. B, score the time and weight. Notes: A. this is an unfamiliar movement for most of you, and the bar may even be enough - so be careful with this one and keep to the tempo. I want all sets at the same weight and challenging. B. Go heavy and keep the presses or push press challenging. If you are doing comp and want to push press, its your BW% [/x_accordion_item][x_accordion_item title="Tuesday 9.12" open="false"]FIT A. 20 Minutes to finish Back Squat 3x15 @ 40X1 B. 15 Minute Amrap 9 Front Squats @ light,unbroken 15 Burpees COMP A. 20 Minutes to finish Back Squat 3x15 @ 40X1 B. 15 Minute Amrap 9 Squat Cleans @ light, unbroken 15 Burpees Over the Bar Score: A, score weight. B, score weight and reps. Notes: A. All 3 sets challenging @ the same weight. B. Go light enough to where the squatting sets can remain unbroken! [/x_accordion_item][x_accordion_item title="Wednesday 9.13" open="false"]FIT A. 20 Minutes to finish Bench Press 3x15 @ 41X1 B. 4 Sets - NFT 8 Single Arm Bent Rows 30s Iso Plate Hold 15 Heavy Ball Slams COMP A. 20 Minutes to finish Bench Press 3x15 @ 41X1 B. 4 Sets - NFT 8 Single Arm Bent Rows 10s Chin Up Iso Hold 10 Heavy Ball Slams Scoring: A, score weight. B, score weight for rows. Notes: A. All sets heavy, get after it. B. Not for time, I just want you to go heavy and grind everything out![/x_accordion_item][x_accordion_item title="Thursday 9.14" open="false"]FIT A. 15 Minutes to finish Deadlift 2x15 @ 42X1 B. 15 Minute Amrap 20 Alternating KB/DB Snatches Run 200m COMP A. 15 Minutes to finish Deadlift 2x15 @ 42X1 B. 15 Minute Amrap 30 Alternating KB Snatches 55/35 Run 400m Score: A, weight. B, reps. Notes: A. Keep it pretty. B. Score rounds + reps.[/x_accordion_item][x_accordion_item title="Friday 9.15" open="false"]FIT A. 20 Minutes to finish Press 3x15 @ 4111 B. 10 Minute amrap 500m Row buy in 30 Pull Ups/Ring Rows 30 Incline Push Ups/Push Ups COMP A. 20 Minutes to finish Press 3x15 @ 4111 B. 10 Minute Amrap 40 Cal Bike buy in 30 Pull Ups 30 Handstand Push Ups Score: A, weight. B, reps. Notes: A. Go heavy for all sets B. Don't turn your chin up in the pull ups and keep the full range on everything.[/x_accordion_item][x_accordion_item title="Saturday 9.16" open="false"]FIT AND COMP A. 25 Minute Amrap 10 Landmine Push Press Left 10 Landmine Push Press Right 50 Yard Farmers Walk 8 Heavy Turkish Get Ups 50 Yard Sled Push Score: Nothing! Move through, grind through, challenge yourself, go heavy.[/x_accordion_item][x_accordion_item title="Sunday 9.17" open="false"]FIT AND COMP 1 Minute Row 1 Minute Run 1 Minute Unloaded Prowler Push 1 Minute Jump Rope Singles 1 Minute Step Up x 7 rounds Score: Score nothing, but if you were good last week you kept track of your pacing and you'll try to increase your pace by a touch this week. If you didn't, no worries. Come in and move some blood.[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

[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"]Fall CrossFit Class Schedule September Fundamentals Begins This Week! New Shirt PreOrders Available Until 9/8 Inbody Body Fat Analysis now available at CFSB Mindfulness Monday's - One Rule To Invest Your Time Wisely Intro to the Keto Diet 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 - CLOSED LABOR DAY" open="false"]Yo, we may have open gym hours. If we do, I will post to the blog and the facebook group by 8:00pm the night before :D If you are a member and aren't a part of the facebook group - click here to join it![/x_accordion_item][x_accordion_item title="Tuesday 9.5 - NEW SCHEDULE KICKS OFF TODAY" open="false"]DON"T FORGET THE NEW SCHEDULE THIS WEEK FIT A. Warm Up 6 Minute Amrap 8 Presses 5 Inchworms B. Hypertrophy 20 Minutes to finish Work up to a heavy 8rm Press @ 31X1 + 2 x Max Reps @ 80% of your 8rm - no tempo for these C. CP Work 4 Sets 30s Strict Pull Ups/Ring Rows 30s Rest 30s American KB Swings 30s Rest 30s Sit Ups 30s Rest COMP A. Warm Up 6 Minute Amrap 8 Presses 5 Inchworms B. Hypertrophy 20 Minutes to finish Work up to a heavy 8rm Press @ 31X1 + 2 x Max Reps @ 80% of your 8rm C. CP Work 4 Sets 30s Strict Chest to Bar/Pull Ups 30s Rest 30s Strict Handstand Push Up 30s Rest 30s Toes to Bar 30s Rest Scoring: B. Score 8rm, and how many reps you got at 80%. It should look like this 155/15/13. Then for C I want total reps. Notes: We will be kicking off right into the warm up before the talk. The 20 minutes will be the time for you to build to, and complete your reps.[/x_accordion_item][x_accordion_item title="Wednesday 9.6" open="false"]DON"T FORGET THE NEW SCHEDULE THIS WEEK FIT A. Warm Up 6 Minute Amrap 8 Bar Back Squats 30s Squat Hold B. Hypertrophy 20 Minutes to finish Work up to a heavy 8rm Back Squat @ 40X1 + 2 x Max Reps @ 80% of your 8rm - not at tempo C. Aerobic 15 Minute Amrap 10 Burpees 20 Wall Balls 50 Singles/25 Doubles COMP A. Warm Up 8 Bar Back Squats 30s Squat Hold B. Hypertrophy 20 Minutes to finish Work up to a heavy 8rm Back Squat  @ 40X1 + 2 x Max Reps @ 80% of your 8rm - not at tempo C. Aerobic 15 Minute Amrap 10 Burpee Box Jump Overs 24/20 20 Wall Balls 50 Double Unders Scoring: B, score weight and reps like this 355/16/15. For C score total reps. Notes: Try to stay consistent on your pacing for C, don't die out early.[/x_accordion_item][x_accordion_item title="Thursday 9.7" open="false"]DON"T FORGET THE NEW SCHEDULE THIS WEEK FIT A. Warm Up 6 Minute Amrap 10 Push Up Plus 8 Bench Press B. Hypertrophy 20 Minutes to finish Work up to a heavy 8rm Bench Press @ 41X1 + 2 x Max Reps @ 80% of your 8rm - not at tempo C. CP Work - 15 Minute Cap 4 Sets - NFT 5 ManMakers Row 15 Cals Hard rest as needed between sets COMP A. Warm Up 6 Minute Amrap 10 Push Up Plus 8 Bench Press B. Hypertrophy 20 Minutes to finish Work up to a heavy 8rm Bench Press @ 41X1 + 2 x Max Reps @ 80% of your 8rm - not at tempo C. CP Work - 15 Minute Cap 4 Sets - NFT 5 ManMakers Bike 15 Cals Hard rest as needed between sets Scoring: B., score weight and reps just like we've been doing the prior times through the week. C, score weight for manmakers and just get after it hard on the rower/bike. Notes: We will use this variation of the manmaker for the day[/x_accordion_item][x_accordion_item title="Friday 9.8" open="false"]DON"T FORGET THE NEW SCHEDULE THIS WEEK FIT & COMP A. Warm Up 6 Minute Amrap 8 Deadlifts 30 Pillar B. Hypertrophy 20 Minutes to finish Work up to a heavy 8 on the Deadlift 42X1 1x Max reps @ 80% of your 8rm - not at tempo C. Aerobic 15 Minute Amrap 25 Kettlebell Swings 25 KB Goblet Reverse Lunges  [/x_accordion_item][x_accordion_item title="Saturday 9.9" open="false"]DON"T FORGET THE NEW SCHEDULE THIS WEEK FIT A. Take 20 minutes to find today’s 5RM Hang Power Clean and Push Press B. Complete as many rounds and reps as possible in 8 minutes of: 4 Strict Pull-Ups/Ring Rows 8 Alternating Single-Arm Dumbbell Snatches COMP A. Take 20 minutes to find today’s 1-RM Clean & Jerk B. Complete as many rounds and reps as possible in 8 minutes of: 4 Ground to Overhead (185/125 lbs) 8 Chest-to-Bar Pull-Ups Scoring: Score weight for A, score reps for B. Notes: We will be getting in a bunch of technical work today as well for the warm up.[/x_accordion_item][x_accordion_item title="Sunday 9.10" open="false"]DON"T FORGET THE NEW SCHEDULE THIS WEEK FIT & COMP A. 1 Minute Row 1 Minute Run 1 Minute Unloaded Prowler Push 1 Minute Jump Rope Singles 1 Minute Step Up x 7 rounds Score: I would say score nothing, but I want you to be aware of what you hit each minute and keep consistent numbers here. Don't score anything...but be aware of what you are doing.[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]