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WOD MS – 2021

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WOD MS - 2021 CrossFit South Bend along with CFSB Member’s Brian and Demetria Smith would like to announce the second annual WOD MS! What? A workout to support Demetria Smith’s fight against multiple sclerosis. The workout is designed to allow participants to experience some of Demetria's struggles, gain a better awareness of multiple sclerosis, and help support the fundraising efforts of “Team Deme” for Walk MS South Bend 2021. When and Where? Saturday, May 15th 9:00am and 11:00am CrossFit South Bend 3927 North Home Street Mishawaka, Indiana 46545 Why? For the past four years, CrossFit South Bend has supported Team Deme and joined the Smith Family at Walk MS South Bend. Last year, the in-person aspect of Walk MS was canceled, so we created WOD MS to continue to support the Smith Family and help raise awareness for multiple sclerosis. Since the workout was such a large success and applauded by many people within the MS community, we are doing it again. How to Help? Show up and do the workout! WOD MS is a workout designed to help you feel some of the symptoms that those dealing with MS experience on a regular basis. There will be “scaled” version of the workout to allow for participation on all levels. If you're not a member of CrossFit South Bend - you can register here  If you ARE a member of CrossFit South Bend - simply register for class :) Secondly, you can use the following link to donate to Team Deme fundraising efforts: http://main.nationalmssociety.org/goto/TeamDeme2021 Donations go towards the National MS Society. According to their website, more than 79 cents out of every dollar raised goes directly to improve the lives of people living with MS through programs, services and research.

4.17 – 4.23

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Saturday April 17, 2021 Title: Saturday A) Warm Up: Coaches choice warm up B) Lower Body Mixed Modal Work: 250m Row 16 Dumbbell Snatches 15/12 Cal Assault Bike 15 Wall Balls rest 2 Minutes between sets x 4 Sets *Non sharing - Run C) Core Work: 10 Minute Amrap 30 Yard Farmers Carry - Dual KB or DB 10 Alternating Barbell Windshield Wipers 12-15 Hanging Tuck Ups ----- Sunday April 18, 2021 Title: Sunday Warmup: 5-10 Minutes to warm up, then we'll get after it A) Seated Vertical Jump: Every 30s x 10 sets x 2 B) Snatch Skill Work: EMOM x 10 Minutes x2 @60-70% or 5 Sets @3111; Front Squat x 3-4; rest 90s between C) Clean and Jerk: Every 90s x 8 Sets x2 @60-70% or 5 Sets 4-6 Push Press; rest 90s between D) Accessory: Snatch RDL @ 3111; x4-6; rest 60s Bent Over Dual DB Row @30X2; x4-6; rest 60s x 3 Sets ----- Monday April 19, 2021 Title: Week 7 - Monday Warmup: Whiteboard Score: Bench and DB Row weight A) Coaches Choice Warm Up: Coach choice warm up B1) Close Grip Bench Press: @3111 x4-6; rest 60s B2) Bent Over DB Row: @3111; x4-6; rest 60s x 3 Sets C) Mixed Modal - UB Focused: 15 Minute Amrap 400m Run 10 Dumbbell Hang Muscle Cleans 10 Burpees w OH Clap 60s Rest ----- Tuesday April 20, 2021 Title: Tuesday Warmup: Whiteboard Score: Front Squat weight A) Coaches Choice Warm Up: Coach choice warm up B) Front Squat - Catalyst: @3111; 3x3-4; rest 2 minutes between C) Single Leg Squat + Isometrics: 30 Yard Dual Arm Farmers Carry; rest 30s 10 Front Foot Elevated DB Suitcase Reverse Lunge; rest 60s x 5 Sets ----- Wednesday April 21, 2021 Title: Wednesday Warmup: Whiteboard score: Strict Press weight A) Coaches Choice Warm Up: Coach choice warm up B1) Single Arm OH DB Press: @30X1; x4-6; rest 30s B2) Dumbbell Pullover: x3.3; rest 15s; rest 30s *yep, cluster sets, hit 3, rest 15s, hit 3, move on B3) Barbell Bicep Curl Cluster Set: x2.2.2; rest 15s; rest 60s x 3 Sets *do 3, rest 15s, 3, rest 15s, 3, rest 60s - then move on C) Mixed Modal - Shoulder Focused: 12 Minute Amrap 15/12 Calorie Row or Bike 12-15 Push Press push presses are unbroken ----- Thursday April 22, 2021 Title: Thursday Warmup: Whiteboard Score: Deadlift A) Coaches Choice Warm Up: Coach choice warm up B) Deadlift: @3010; 7.5.3.1; rest 2 minutes between C) Bilateral Bending + Core: 6 Sets for time; 12 Minute Cap 25 Double Unders or 75 Singles 10 Hang Muscle Clean 10 Abmat sit Ups ----- Friday April 23, 2021 Title: Friday Warmup: Whiteboard Score: no score - get it A) Warm Up: Coach choice warm up B1) Tall Kneeling Single Arm DB Curl: x6-8; no rest B2) Single Arm DB Skull Crushers : x6-8; rest 30s x 4 Sets C1) Barbell Reverse curls: x6-8; no rest C2) Seated Dumbbell Tricep Extensions: x6-8; rest 30s x 4 Sets D) Mixed Cyclical: *practice this pacing one more week! 8 Minute Amrap; pick up the pace from last week 400m Run 500m Row 2k Bike rest 6 minutes x 2 Sets

Programming 4.10 – 4.16

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Saturday April 10, 2021 Title: Saturday A) Lower Body Mixed Modal Work: 200m Run 10 Dumbbell Snatches 12 Wall Balls 15 Russian KBS 15 Cal Assault Bike rest 90-120s x 4 Sets B) Core Work: 10 Minute Amrap 60 Yard Farmers Carry - Dual KB 5/side KB Windmill 15 Abmat sit Ups - fast ----- Sunday April 11, 2021 Closed for our annual cleaning! ----- Monday April 12, 2021 Title: Week 6 - Monday Warmup: Whiteboard Score: Bench and DB Row weight A) Coaches Choice Warm Up: Coach choice warm up B1) Close Grip Bench Press: @3111 x6-8; rest 60s B2) Bent Over DB Row: @3111; x6-8; rest 60s x 3 Sets C) Mixed Modal - UB Focused: 15 Minute Amrap 10 Dumbbell Hang Muscle Cleans 200m Run 5 Burpees w OH Clap 5 Push Ups 200m Run 60s Rest ----- Tuesday April 13, 2021 Title: Tuesday Warmup: Whiteboard Score: Front Squat weight A) Coaches Choice Warm Up: Coach choice warm up B) Front Squat - Catalyst: @3111; 3x4-6; rest 2 minutes between C) Single Leg Squat + Isometrics: 50 Yard Dual Arm Farmers Carry; rest 30s 12 Front Foot Elevated Goblet Reverse Lunge; rest 60s x 4 Sets ----- Wednesday April 14, 2021 Title: Wednesday Warmup: Whiteboard score: Strict Press weight A) Coaches Choice Warm Up: Coach choice warm up B1) Single Arm Dumbbell Z Press: @30X1; x4-6; rest 30s B2) Dumbbell Pullover: @3110; x4-6; rest 30s B3) Barbell Bicep Curl Cluster Set: x3.3.3; rest 20s; rest 60s x 3 Sets *do 3, rest 15s, 3, rest 15s, 3, rest 60s - then move on C) Mixed Modal - Shoulder Focused: 12 Minute Amrap 15/12 Calorie Row or Bike 12-15 Rear Delt Fly 12-15 Lateral Raises 12-15 Front Raises ----- Thursday April 15, 2021 Title: Thursday Warmup: Whiteboard Score: Deadlift A) Coaches Choice Warm Up: Coach choice warm up B) Deadlift: @3010; 8.6.4.2; rest 2 minutes between C) Bilateral Bending + Core: For Time 60 Double Unders or 120 Singles + 30.20.10 Single Arm Alternating DB Muscle Snatch Ball Slams + 60 Double Unders or 120 Singles ----- Friday April 16, 2021 Title: Friday Warmup: Whiteboard Score: no score - get it A) Warm Up: Coach choice warm up B1) Hammer Curl: x6-8; no rest B2) Dumbell Overhead Tricep Extensions: x6-8; rest 30s x 4 Sets C1) Concentration Curls: x6-8; no rest C2) Narrow Grip Tricep Push Ups: x9-15; rest 30s x 4 Sets D) Mixed Cyclical: 8 Minute Amrap; pick up the pace from last week 400m Run 500m Row 2k Bike rest 6 minutes x 2 Sets  

Programming 4.3 – 4.9

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Workout Log: CFSB - Class Programming Start Date: 2021-04-03 End Date: 2021-04-09 Saturday April 3, 2021 Title: Saturday A) Lower Body Mixed Modal Work: 15 Cal Assault Bike 15 Russian KBS 12 Wall Balls 10 Dumbbell Snatches 200m Run rest 90-120s x 5 Sets B) Core Work: 12 Minute Amrap 50 Yard Single Arm Farmers Carry/side 30-60s Plank or Ring Plank 16 Russian Twists ----- Sunday April 4, 2021 Title: Sunday Warmup: 5-10 Minutes to warm up, then we'll get after it A) Notes: We'll be challenging the weights from last week! B) Seated Vertical Jump: Every 30s x 10 sets x 2 C) Snatch Skill Work: EMOM x 10 Minutes x2 @55-65% or 5 Sets @3111; Front Squat x 4-6; rest 90s between D) Clean and Jerk: Every 90s x 8 Sets x2 @55-65% or 5 Sets 6-8 Push Press; rest 90s between E) Accessory: Snatch RDL @ 3111; x6-8; rest 60s Bent Over Dual DB Row @30X2; x6-8; rest 60s x 3 Sets ----- Monday April 5, 2021 Title: Week 5 - Monday Warmup: Whiteboard Score: Bench and DB Row weight A) Coaches Choice Warm Up: Coach choice warm up B1) Close Grip Bench Press: @3111 x8-10; rest 60s B2) Bent Over DB Row: @3111; x8-10; rest 60s x 3 Sets C) Mixed Modal - UB Focused: 15 Minute Amrap 6-8 Tough Three Point Row/side 10 Push Ups or 10 Alternating Push Up with Shoulder Tap 200m Run 60s Rest ----- Tuesday April 6, 2021 Title: Tuesday Warmup: Whiteboard Score: Front Squat weight A) Coaches Choice Warm Up: Coach choice warm up B) Front Squat - Catalyst: @3111; 3x6-8; rest 2 minutes between C) Single Leg Squat + Isometrics: 80 Yard Dual Arm Farmers Carry; rest 30s 16 Front Foot Elevated Goblet Reverse Lunge; rest 60s x 3 Sets ----- Wednesday April 7, 2021 Title: Wednesday Warmup: Whiteboard score: Strict Press weight A) Coaches Choice Warm Up: Coach choice warm up B1) Single Arm Dumbbell Z Press: @30X1; x6-8; rest 30s B2) Dumbbell Pullover: @3110; x6-8; rest 30s B3) Barbell Bicep Curls: x4-6; rest 60s x 3 Sets C) Mixed Modal - Shoulder Focused: 12 Minute Amrap 15/12 Calorie Row or Bike 12-15 Lateral Raises 12-15 Front Raises ----- Thursday April 8, 2021 Title: Thursday Warmup: Whiteboard Score: Deadlift A) Coaches Choice Warm Up: Coach choice warm up B) Deadlift: @3010; 9.7.5.3; rest 2 minutes between C) Bilateral Bending + Core: For Time 50 Single Arm Alternating DB Muscle Clean 50 Double Unders or 120 Singles 50 Abmat Sit Ups 50 Ball Slams 50 Double Unders or 120 Singles ----- Friday April 9, 2021 Title: Friday Warmup: Whiteboard Score: no score - get it A) Warm Up: Coach choice warm up B1) Barbell Reverse Curl: x6-8; rest 30s B2) Tricep Kickbacks : x6-8; rest 30s x 4 Sets C1) Barbell Drag Curl: x6-8; rest 30s C2) Bar Skull Crusher: *on the ground x6-8; rest 40s x 4 Sets D) Mixed Cyclical: 20 Minute Amrap 400m Run 500m Row 2k Bike  

Programming 5.27 – 6.2

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Workout Log: CFSB - Class Programming Start Date: 2021-03-27 End Date: 2021-04-02 Saturday March 27, 2021 Title: Saturday A) Lower Body Mixed Modal Work: 15 Cal Assault Bike 12 Wall Balls 15 Russian KBS 12 Box Jump with Step Down 12 Reverse Lunge rest 90-120s x 5 Sets B) Core Work: 10 Minute Amrap 50 Yard Single Arm Farmers Carry/side 30-60s Plank or Ring Plank ----- Sunday March 28, 2021 Title: Sunday Warmup: 5-10 Minutes to warm up, then we'll get after it A) Notes: We'll be challenging the weights from last week! B) Seated Vertical Jump: Every 45s x 8 sets x 2 C) Snatch Skill Work: EMOM x 10 Minutes x2 @50-55% or 5 Sets @3111; Front Squat x 6-8; rest 90s between D) Clean and Jerk: Every 90s x 8 Sets x2 @50-55% or 5 Sets 8-10 Push Press; rest 90s between E) Accessory: Snatch RDL @ 3111; x8-10; rest 60s Bent Over Dual DB Row @30X2; x8-10; rest 60s x 3 Sets ----- Monday March 29, 2021 Title: Week 4 - Monday Warmup: Whiteboard Score: Bench and DB Row weight A) Coaches Choice Warm Up: All this week we'll be doing coaches choice warm ups :) B1) Close Grip Bench Press: @3111 x10-12; rest 60s B2) Bent Over DB Row: @3111; x10-12; rest 60s x 3 Sets C) Accessory + Single Modality: 15 Minute Amrap 200m Jog 15 Ring Rows or 5 Strict Pull Ups *no bands allowed 15 Push Ups or 10 Offset Push Ups *switch hands at 5 60s Rest *switch your grip each time if doing strict pull ups; pronated, supinated, mixed/mixed ----- Tuesday March 30, 2021 Title: Tuesday Warmup: Whiteboard Score: Front Squat weight A) Coaches Choice Warm Up: All this week we'll be doing coaches choice warm ups :) B) Front Squat - Catalyst: @3211; 3x8-10; rest 2 minutes between C) Single Leg Squat + Isometrics: 100 Yard Dual Arm Farmers Carry; rest 30s 20 Alternating Reverse Front Rack Lunges; rest 60s x 3 Sets ----- Wednesday March 31, 2021 Title: Wednesday Warmup: Whiteboard score: Strict Press weight A) Coaches Choice Warm Up: All this week we'll be doing coaches choice warm ups :) B1) Single Arm Dumbbell Z Press: @30X1; x8-10; rest 30s B2) Dumbbell Pullover: @3110; x8-10; rest 30s B3) Barbell Bicep Curls: x6-8; rest 60s x 3 Sets C) Accessory + Single Modality: 10 Minute Amrap 25/15 calorie Row 12-15 Front Raises 12-15 Lateral Raises ----- Thursday April 1, 2021 Title: Thursday Warmup: Whiteboard Score: Deadlift A) Coaches Choice Warm Up: All this week we'll be doing coaches choice warm ups :) B) Deadlift: @3010; 10.8.6.4; rest 2 minutes between C) Bilateral Bending + Core: For Time 40.30.20.10 Single Arm Alternating DB Muscle Clean Abmat Sit Ups *after each set perform 30 Double Unders or 90 Single Unders 40/30 30/30 20/30 10/30 ----- Friday April 2, 2021 Title: Friday Warmup: Whiteboard Score: no score - get it A) Warm Up: All this week we'll be doing coaches choice warm ups :) B1) Concentration Curls: x8-10; rest 30s B2) Dumbbell Seated Overhead Tricep Extension: x8-10; rest 30s x 4 Sets C1) Hammer Curl: x8-10; rest 30s C2) Bar Skull Crusher: *on the ground x8-10; rest 40s x 4 Sets D) Mixed Cyclical: 15 Minute Amrap 20 Prisoner Step Ups 200m Jog 25/20 cal Assault Bike 10 No Push Up Burpees  

Programming 3.20 – 3.26

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Saturday March 20, 2021 Title: Saturday A) Lower Body Mixed Modal Work: 12 Cal Assault Bike 12 Goblet squat 12 Walking Lunge 12 Air Squat 12 Reverse Lunges rest 90-120s x 5 Sets B) Core Work: Every 90s x 6 Sets 1. 30-90s Side Plank Hold Left side 2. 30-90s Side Plank Hold Right Side ----- Sunday March 21, 2021 Title: Sunday Warmup: We'll take 10-15 Minutes to warm up, then get after it! A) Notes: We'll be challenging the weights from last week! B) tall box jump: EMOM x 8 Minutes x 2 C) Snatch Skill Work: EMOM x 10 Minutes x2 @45-55% or 4 Sets @3111; Front Squat x 6; rest 90s between D) Clean and Jerk: Every 90s x 10 Sets x2 @45-55% or 4 Sets 6-8 Push Press; rest 90s between E) Accessory: Snatch RDL @ 3111; x6-8; rest 60s Bent Over Dual DB Row @30X2; x6-8; rest 60s x 3 Sets ----- Monday March 22, 2021 Title: Week 3 - Monday Warmup: For class: Score the bench and three point row weight on the board, for those with Truecoach, always note everything :) Time Limits: A. 6 Minutes B1/B2. 20 Minutes C. 20 Minutes For those not comfortable sharing equipment; perform a Glute Bridge Floor Press instead of a bench press and a barbell bent over row instead of a ring row A) Warm Up: 6 Minute Amrap 60s Assault BIke; build each set - end moderate 30s Plank March 30s Reverse Plank to Tabletop B1) Medium Grip Bench Press: @3111 x10-12; rest 60s B2) Three Point Dumbbell Row: @3111; x10-12; rest 60s x 3 Sets C) Accessory + Single Modality: 3 Sets 2:30 Assault Bike; work on consistent RPM @2010; 12-15 Ring Rows @2010; 12-15 Push Ups 90s Rest ----- Tuesday March 23, 2021 Title: Tuesday Warmup: For class: score the back squat Time Limits: A. 6 Minutes B. 15 Minutes to warm up and finish C. 25 minutes to warm up and finish For those not comfortable sharing equipment; Goblet Squat or Front Squat in place A) Warm Up: 6 Minute Amrap 60 Jump Rope Singles 10 Arms Overhead Reverse Lunge *alternating 12 Front Plank to Side Plank B) Back Squat: @3211; 3x10; rest 2 minutes between C) Single Leg Squat + Isometrics: Single Arm Dumbbell March x 20 Alternating *switch arms at 10; rest 30s @20X1; x15-20/side; Front Rack Split Squat; rest 60s x 3 Sets ----- Wednesday March 24, 2021 Title: Wednesday Warmup: For class: score the strict press and pullover weight Time Limits: A. 6 Minutes B. 8 Minutes C1/C2. 15 Minutes to warm up and finish D. 15 Minute Cap For those not comfortable sharing equipment; Bike instead of Row Perform presses in place pulled from the floor A) Warm Up: 6 Minute Amrap 10 Alternating Plank KB Drag 10 Front Plank to Reverse Plank *pause 3 seconds in each position 10 Alternating Childs Pose T-spine rotation B) Ring Row: @3113; 3xMax reps; rest 90s between *choose something you can hit at least 6 reps with! C1) Strict Press: @2010; x15-20; rest 60s C2) Dumbbell Pullover: @5110; x8-10; rest 60s x 3 Sets D) Accessory + Single Modality: 3 Sets 20 Single Arm DB or KB Push Press/side 20/15 Calorie Row rest 60s between sets ----- Thursday March 25, 2021 Title: Thursday Warmup: For class: score the deadlift heaviest Time Limits: A. 6 Minutes B. 12 Minutes C. 20 Minutes to warm up and finish D. 8 minutes For those not comfortable sharing equipment; Perform a DB RDL, and a Side Plank Rotation/side A) Warm Up: 2 Sets 16 Alternating Active Straight Leg Raise 14 Toe Touch to Squat 30-45s Prisoner Superman Hold B) Deadlift: @5111; 10.8.6; rest 2 minutes C) Bilateral Bending + Isometrics: @4040; x6/side rest 60s 20-30 Abmat Sit Ups; rest 60s x 3 Sets D) Landmine Twist: 2x20; rest 90s between sets ----- Friday March 26, 2021 Title: Friday Warmup: For class: score nothing! get after it :) Time Limits: A. 6 Minutes B1/B2. 12 Minutes C1/C2. 12 Minutes D. 10 minutes For those not comfortable sharing equipment; Row instead of bike A) Warm Up: 6 Minute Amrap 60s Assault BIke 8-10 Side Plank Powell Raise/side B1) Barbell Bicep Curls: x8-10; rest 30s B2) Narrow Grip Tricep Push Ups: x8-10; rest 30s x 4 Sets C1) Zottman Curls: x8-10; rest 30s C2) Skull Crusher: *on the ground x8-10; rest 40s x 4 Sets D) Mixed Cyclical: 10 Minute Amrap 10 No Push Up Burpees 30 Double Unders or 90 Single Unders 200m Run 20/18 Cal Assault Bike

Programming 3.13 – 3.19

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Saturday March 13, 2021 Title: Saturday A) Lower Body Mixed Modal Work: 10 Reverse Lunges 10 Wall Balls 10 Step Ups 10 Cal Assault Bike rest 90-120s x 5 Sets B) Core Work: Every 90s x 6 Sets 1. 30-90s Side Plank Hold Left side 2. 30-90s Side Plank Hold Right Side ----- Sunday March 14, 2021 Title: Sunday Warmup: We'll take 10-15 Minutes to warm up, then get after it! A) tall box jump: EMOM x 8 Minutes x 2 B) Snatch Skill Work: EMOM x 10 Minutes x2 @45-55% or 4 Sets @3111; Front Squat x 6; rest 90s between C) Clean and Jerk: EMOM x 10 Minutes x2 @45-55% or 4 Sets 6-8 Push Press; rest 90s between D) Accessory: Snatch RDL @ 3111; x6-8; rest 60s Bent Over Dual DB Row @30X2; x6-8; rest 60s x 3 Sets ----- Monday March 15, 2021 Title: Week 2 - Monday Warmup: For class: Score the bench and three point row weight on the board, for those with Truecoach, always note everything :) Time Limits: A. 7 Minutes B1/B2. 20 Minutes C. 20 Minutes For those not comfortable sharing equipment; perform a Glute Bridge Floor Press instead of a bench press and a barbell bent over row instead of a ring row A) Warm Up: 6 Minute Amrap 60s Assault BIke; build each set - end moderate 20-30s Plank on Hands 20-30s Reverse Plank Bridge B1) Medium Grip Bench Press: @3131 x8-10; rest 60s B2) Three Point Dumbbell Row: @3131; x8-10; rest 60s x 3 Sets C) Accessory + Single Modality: 3 Sets 2:30 Assault Bike; work on consistent RPM @3010; 8-10 Ring Rows @3010; 8-10 Push Ups 90s Rest ----- Tuesday March 16, 2021 Title: Tuesday Warmup: For class: score the back squat Time Limits: A. 6 Minutes B. 15 Minutes to warm up and finish C. 25 minutes to warm up and finish For those not comfortable sharing equipment; Goblet Squat or Front Squat in place A) Warm Up: 6 Minute Amrap 45 Jump Rope Singles 10 Arms Overhead Air Squats 10 Front Plank to Side Plank B) Back Squat: @5211; 3x8; rest 2 minutes between C) Single Leg Squat + Isometrics: 30-60s Side Plank/side; rest 30s @3111; x12-15/side; Front Rack Split Squat; rest 60s x 3 Sets ----- Wednesday March 17, 2021 Title: Wednesday Warmup: For class: score the strict press and pullover weight Time Limits: A. 7 Minutes B. 8 Minutes C1/C2. 15 Minutes to warm up and finish D. 15 Minute Cap For those not comfortable sharing equipment; Bike instead of Row Perform presses in place pulled from the floor A) Warm Up: 6 Minute Amrap 10 Alternating Plank March 10 Reverse Plank to Tabletop Plank 10 Alternating Childs Pose T-spine rotation B) Strict Pull: @3111; 3xMax reps; rest 90s between *choose something you can hit at least 6 reps with! C1) Strict Press: @3111; x10-12; rest 60s C2) Dumbbell Pullover: @3110; x10-12; rest 60s x 3 Sets D) Accessory + Single Modality: 3 Sets 15 Single Arm DB or KB Push Press/side 15/12 Calorie Row rest 60s between sets ----- Thursday March 18, 2021 Title: Thursday Warmup: For class: score the deadlift heaviest Time Limits: A. 7 Minutes B. 12 Minutes C. 20 Minutes to warm up and finish D. 8 minutes For those not comfortable sharing equipment; Perform a DB RDL, and a Side Plank Rotation/side A) Warm Up: 6 Minute Amrap 10 Alternating Active Straight Leg Raise 10 Toe Touch to Squat 20-30s Prisoner Superman Hold B) Deadlift: @3111; 12.10.8; rest 2 minutes C) Single Leg Bend + Isometrics: @3211; x8/side Single Leg Landmine RDL; rest 60s 20-30 Abmat Sit Ups; rest 60s x 2 Sets D) Landmine Twist: 2x20; rest 90s between sets ----- Friday March 19, 2021 Title: Friday Warmup: For class: score nothing! get after it :) Time Limits: A. 7 Minutes B1/B2. 12 Minutes C1/C2. 12 Minutes D. 10 minutes For those not comfortable sharing equipment; Row instead of bike A) Warm Up: 6 Minute Amrap 60s Assault BIke 8-10 Side Plank Powell Raise/side B1) Concentration Curl: x8-10; rest 30s B2) Single Arm DB Skull Crushers : *neutral or pronated x8-10; rest 30s x 3 Sets C1) Single-Arm Hammer Curl: x8-10; rest 30s C2) Tricep Kickbacks : x8-10; rest 30s x 4 Sets D) Mixed Cyclical: 10 Minute Amrap 30 Double Unders or 90 Single Unders 200m Run 20/18 Cal Assault Bike  

Programming 3.6 – 3.12

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Workout Log: CFSB - Class Programming Start Date: 2021-03-06 End Date: 2021-03-12 Saturday March 6, 2021 Title: Saturday Warmup: For class: work on consistent round times Time Limits: A. 40... For those not comfortable sharing equipment; Bike instead of row A) MAP 10: 40 Minute Amrap for consistent round times 20/18 Calorie Row 10 No Push Up Burpees 200m Run 15 Russian Kettlebell Swings ----- Sunday March 7, 2021 Title: Sunday Warmup: We'll be working through a small Snatch/CJ Warm up - if you aren't at the place where maxing out makes sense you'll hit a. 8rm Front Squat 8rm Push Press A) Snatch: Work up to a 1rm B) Clean and Jerk: Work up to a 1rm ----- Monday March 8, 2021 Title: Week 1 - Monday Warmup: For class: Score the bench and three point row weight on the board, for those with Truecoach, always note everything :) Time Limits: A. 7 Minutes B1/B2. 20 Minutes C. 20 Minutes For those not comfortable sharing equipment; perform a Glute Bridge Floor Press instead of a bench press and a barbell bent over row instead of a ring row A) Warm Up: 7 Minute Amrap 60s Assault BIke; build each set - end moderate 20-30s Plank on Hands 20-30s Reverse Plank Bridge B1) Medium Grip Bench Press: @3131 x8-10; rest 60s B2) Three Point Dumbbell Row: @3131; x8-10; rest 60s x 3 Sets C) Accessory + Single Modality: 3 Sets @3010; 8-10 Push Ups @3010; 8-10 Ring Rows 2:30 Assault Bike; work on consistent RPM 90s Rest ----- Tuesday March 9, 2021 Title: Tuesday Warmup: For class: score the back squat Time Limits: A. 7 Minutes B. 15 Minutes to warm up and finish C. 25 minutes to warm up and finish D. 5 Minutes For those not comfortable sharing equipment; Goblet Squat or Front Squat in place A) Warm Up: 7 Minute Amrap 45 Jump Rope Singles 10 Arms Overhead Air Squats 10 Front Plank to Side Plank B) Back Squat: @5211; 3x8; rest 2 minutes between C) Single Leg Squat + Isometrics: 30-60s Side Plank/side; rest 60s @3111; x12-15/side; Front Rack Split Squat; rest 60s x 3 Sets D) Front Plank on Elbows: Accumulate as much time as you can in a Front Plank, in 5 minutes. ----- Wednesday March 10, 2021 Title: Wednesday Warmup: For class: score the strict press and pullover weight Time Limits: A. 7 Minutes B. 8 Minutes C1/C2. 15 Minutes to warm up and finish D. 15 Minute Cap For those not comfortable sharing equipment; Bike instead of Row Perform presses in place pulled from the floor A) Warm Up: 7 Minute Amrap 10 Alternating Plank March 10 Reverse Plank to Tabletop Plank 10 Alternating Childs Pose T-spine rotation B) Strict Pull: @3111; 3xMax reps; rest 90s between *choose something you can hit at least 6 reps with! C1) Strict Press: @3111; x10-12; rest 60s C2) Dumbbell Pullover: @3110; x10-12; rest 60s x 3 Sets D) Accessory + Single Modality: 3 Sets 15/12 Calorie Row 15 Single Arm DB or KB Push Press/side rest 60s between sets ----- Thursday March 11, 2021 Title: Thursday Warmup: For class: score the deadlift heaviest Time Limits: A. 7 Minutes B. 12 Minutes C. 20 Minutes to warm up and finish D. 8 minutes For those not comfortable sharing equipment; Perform a DB RDL, and a Side Plank Rotation/side A) Warm Up: 7 Minute Amrap 10 Alternating Active Straight Leg Raise 10 Toe Touch to Squat 20-30s Prisoner Superman Hold B) Deadlift: @3111; 12.10.8; rest 2 minutes C) Single Leg Bend + Isometrics: @3211; x8/side Single Leg Landmine RDL; rest 60s 20-30 Abmat Sit Ups; rest 60s x 3 Sets D) Landmine Twist: 3x20; rest 90s between sides ----- Friday March 12, 2021 Title: Friday Warmup: For class: score nothing! get after it :) Time Limits: A. 7 Minutes B1/B2. 12 Minutes C1/C2. 12 Minutes D. 10 minutes For those not comfortable sharing equipment; Row instead of bike A) Warm Up: 7 Minute Amrap 60s Assault BIke 8-10 Side Plank Powell Raise/side B1) Concentration Curl: x8-10; rest 30s B2) Single Arm DB Skull Crushers : *pronated grip x8-10; rest 60s x 3 Sets C1) Single-Arm Hammer Curl: x8-10; rest 30s C2) Tricep Kickbacks : x8-10; rest 60s x 3 Sets D) Mixed Cyclical: 10 Minute Amrap 20/18 Cal Assault Bike 200m Run 30 Double Unders or 90 Single Unders  

Programming 2.27 – 3.5

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Workout Log: CFSB - Class Programming Start Date: 2021-02-27 End Date: 2021-03-05 Saturday February 27, 2021 Title: Saturday A) MAP 10: 45 Min Amrap 10/Single Arm Russian KB Swing/side 50 JR Singles 10 Prisoner Reverse Lunge 50 JR Singles 10 Alternating Single Leg V-Up 2 Trips Lateral Bear Crawl 20 Cal Assault Bike Notes For the bear crawl - 1 trip = all the way Left, all the way Right ----- Sunday February 28, 2021 Title: Sunday Warmup: Thacker A) Snatch Work: 60 Minutes of Snatch Skill work B) Thacker: SNATCH WARM UPS AND DRILLS: Optional general warmup and mobility work. General Barbell Warm Up: RDL, Press, Squat, x5 of each a 1-3 sets (until loose/warm) Snatch Position Stretches: x10 seconds in each position x1-3rounds or until loose A, B, Cs': As: 1) Squatting Quad Muscle Snatch x3-5 2) Squatting Quad Power Snatch x3 3) Squatting Quad Power Snatch TO Overhead Squat x3 4) Squatting Quad Snatch (squat snatch) x3 Bs: 1) 3 Part Pausing Power Snatch x3 2) 3 Part Pausing Power Snatch TO Overhead Squat x3 3) 3 Part Pausing Snatch (squat snatch) x3 Cs: 1) 3 Part Pausing Power Snatch TO Full Speed Power Snatch x1+1 2) 3 Part Pausing Power Snatch TO Overhead Squat TO Full Speed Power Snatch TO Overhead Squat x1+1 3) 3 Part Pausing Snatch TO Full Speed Snatch x1+1 ----- Monday March 1, 2021 Title: Monday Warmup: Whiteboard Score -Deadlift or Power Clean -Total time A) Warm Up: *Coaches Choice warm up B) Bend - Deadlift - 15 min to warm up and finish: Work up to a Power Clean 1rm or Work up to a heavy 8rm Deadlift @ 3111 *You may choose the power clean if you are able to hit 1.5x your Bodyweight x 3 reps in the deadlift *build slightly across sets C) Push Focused: 4 Sets - 15 minute cap 5 Push Press; tough 15 Russian KBS 15 Abmat Sit Ups 30 Double Unders or 60 Singles rest 60s between sets ----- Tuesday March 2, 2021 Title: Tuesday Warmup: Whiteboard Score -Back Squat weight -Total reps for C A) Warm Up: Coaches choice warm up B) Back Squat - 20 Minutes to warm up and finish: Back Squat Work up to a heavy 8rm Back Squat @ 3111 C) Pull Focused Accumulation: 4 Sets - 15 minute cap 5 Mixed Grip Pull ups or 10 Ring Rows 10 Reverse Lunges in place AND 10 Arms Overhead Air Squats - alternate movement each round 10 Cal Assault Bike rest 60s ----- Wednesday March 3, 2021 Title: Wednesday Warmup: *work on keeping last weeks pace with less rest *no score A) Warm Up: Coaches choice warm up B) MAP 5: 3:30 Minute Assault Bike 1:30 Rest x 3 Sets 3:30 Minute Row 1:30 Rest x 3 Sets 3:30 Minute Amrap; 12 Step Ups 5/side Single Dumbbell Down Up *choose a weight you can move aerobically with 1:30 Rest x 3 Sets ----- Thursday March 4, 2021 Title: Thursday Warmup: Whiteboard Score -Strict Press weight -Time for C A) Warm Up: *Coaches Choice warm up B) Vertical Push - 15 minutes to warm up and finish: Work up to a heavy 8rm Strict Press @ 3111 C) Bend Focused Accumulation: 9 Minute Amrap @3010; 5 TNG Deadlifts; moderate 8 No Push Up Burpee Box Jumps with Step Down ----- Friday March 5, 2021 Title: Friday Warmup: Whiteboard Score -Bent Row -time A) Warm Up: *Coaches Choice warm up B) Horizontal Pull - 12 minutes: Bent Over Barbell Row Work up to a heavy 8rm @ 3111 C) Squat/Pull Focused Accumulation: For Time 12 Minute Cap 4 Sets 8 Three Point Rows/arm 12 Goblet Squats directly into 3k Bike *choose weights that are tough but unbroken  

Programming 2.20 – 2.26

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Workout Log: CFSB - Class Programming Start Date: 2021-02-20 End Date: 2021-02-26 Saturday February 20, 2021 Title: Saturday A) MAP 10: 45 Min Amrap 12 Reverse Lunge 12 Tuck Ups 75 JR Singles 8/Single Arm Russian KB Swing/side 4 Trips Forward/Reverse Bear Crawls in your box 20 Cal Assault Bike ----- Sunday February 21, 2021 Title: Sunday Warmup: Thacker A) Snatch Work: 60 Minutes of Snatch Skill work B) Thacker: SNATCH WARM UPS AND DRILLS: Optional general warmup and mobility work. General Barbell Warm Up: RDL, Press, Squat, x5 of each a 1-3 sets (until loose/warm) Snatch Position Stretches: x10 seconds in each position x1-3rounds or until loose A, B, Cs': As: 1) Squatting Quad Muscle Snatch x3-5 2) Squatting Quad Power Snatch x3 3) Squatting Quad Power Snatch TO Overhead Squat x3 4) Squatting Quad Snatch (squat snatch) x3 Bs: 1) 3 Part Pausing Power Snatch x3 2) 3 Part Pausing Power Snatch TO Overhead Squat x3 3) 3 Part Pausing Snatch (squat snatch) x3 Cs: 1) 3 Part Pausing Power Snatch TO Full Speed Power Snatch x1+1 2) 3 Part Pausing Power Snatch TO Overhead Squat TO Full Speed Power Snatch TO Overhead Squat x1+1 3) 3 Part Pausing Snatch TO Full Speed Snatch x1+1 ----- Monday February 22, 2021 Title: Monday Warmup: Whiteboard Score -10rm Floor Press -Total Reps on both amraps A) Warm Up: Take a few moments to cover the movements below, then perform + 8 Minute Amrap 5 Light DL @3010 5 Perfect push ups @ 3111 50 Jump Rope Singles *use the push up in the warm up to decide whether you should or should not be doing full burpees. B) Horizontal Push - 20 Minutes to warm up and finish: Glute Bridge Barbell Floor Press Find a 10rm @ 3111, then perform 2 sets of max reps @ 80% of your 10rm, rest 2 minutes between C) Bend + Push Accumulation: 2 Sets 5 Minute Amrap @3010; 8 TNG Barbell Deadlifts 8/side Single Arm KB Push Press 30 Double Unders or 60 Singles rest 3 minutes between sets *be consistent from set 1-2 ----- Tuesday February 23, 2021 Title: Tuesday Warmup: Whiteboard Score -Total # of pull ups -Thruster Weight A) Warm Up: 5/Side Quadruped Plank Row *light 10 Alternating Childs Pose with T-spine rotation 12 Reverse Lunges B) Vertical Pull - 12 Min Amrap: *challenge your score from a couple weeks ago *tempo is now @3112 Max Sets in 12 minutes of Max Reps Strict Pull Ups (-2); rest 60s or Max Banded Pull Ups; rest 60s (start with something you can confidently hit 6-8 with UNDER CONTROL) *banded pull ups are okay for this one *note the (-2) means leave a couple reps in the tank before failure C) Squat + Pull Accumulation: *keep the movement pretty, and the sets unbroken 15 Minute Cap 12 Thrusters 10-12 Three Point Rows/arm 10 Cal Assault Bike rest 90s x 3 Sets ----- Wednesday February 24, 2021 Title: Wednesday Warmup: *work on keeping the same pace you had two weeks ago! *no score A) Warm Up: Coaches choice warm up B) MAP 5: 3:30 Minute Assault Bike 2:00 Rest x 3 Sets 3:30 Minute Row 2:00 Rest x 3 Sets 3:30 Minute Amrap; 12 Step Ups 5/side Single Dumbbell Down Up *choose a weight you can move aerobically with 2:00 Rest x 3 Sets ----- Thursday February 25, 2021 Title: Thursday Warmup: Whiteboard Score -PS or DL Weight -Slowest and Fastest time for C A) Warm Up: Coaches Choice Warm Up B) Bend Focused - 20 Minutes to Warm Up and Finish: 1 Power Snatch 3 Overhead Squats; *work up to a heavy set of the complex or @3111; Deadlift Find a tough 10 *You may choose the power snatch if you are able to hit 1.5x your Bodyweight x 3 reps in the deadlift *build slightly across sets C) Push + Bend Accumulation: 4 Sets for time(s) - 14 Minute Cap 20 Unbroken Russian Kettlebell Swings 20 Abmat sit Ups 8-10 Push Ups @ 3010 rest 60s between sets *looking for consistent round times here ----- Friday February 26, 2021 Title: Friday Warmup: Whiteboard Score -Front Squat weight A) Warm Up: at the top of a 2 Minute Mark x 4 Sets 45s Assault Bike; build across sets to moderate 30s Plank 6-8 Goblet Squats B) Front Squat - 20 Minutes to warm up and finish: Front Squat Find a 10rm @ 3111, then perform 2 sets of max reps @ 80% of your 10rm, rest 2 minutes between C) Pull + Squat Accumulation: *dial this in a bit tougher from two weeks ago 4 Sets; 15 minute cap 10 Dead Bug Pulloversl rest 15s 12-15 Barbell Curls; rest 15s 10 Box Jumps with Step Down; rest 15s