CrossFit South Bend

[cs_content][cs_section parallax=”false” 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”]THIS TUESDAY! 

Wades Army -12/6 CFSB Wades day at Chipotle! 

THIS FRIDAY!

Save the date -12/9 CFSB In House Weightlifting Competition

THIS SATURDAY!

Free Day/ Bring a Friend day @ Crossfit South Bend! 12/10 Click for details

Massages at CFSB 12/10– Massages with Missy – Limited Spots available. Click here to learn more.

OPEX Winter Classic 12/10– Free Competition @ CFSB!

Spandex Day! 12/10 All BAFD!
WHOLE 90 LAUNCHED! 

2017 Whole 90 Nutrition Challenge Announced

OTHER IMPORTANT BUSINESS!

New Camp 1/7 – CrossFit South Bend Kids/Teens Winter Camp Registration Opens Soon! Click for details

Fundamentals 11/29 December Fundamentals begins this week! 

Students and Travelers! Membership Holds for the Holidays

***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!)**

Member Referral Program – Always – Want to send your friends a discount to CFSB? Now you can. Click here to learn more.[/x_accordion_item][x_accordion_item title=”Monday 12.5″ open=”false”]A. Aerobic

20 minute amrap

20-30 Doubles
30s Goblet Squat Hold
30s Pillar
10 Box Step Ups

no score, just flow through and keep the movement pretty

B. Strength

5 x 1.1 Back Squat @ 30X1 – keep the bar on your back between squats for 15 seconds before hitting the second rep

score is weight

note:

A. no warm up – just setup, and get right into this, a few arm and leg swings if you really need to – but this should be done at a pace where there shouldn’t be much lead up – grab a rope, kb, box – 3.2.1. go.

B. work up on these back squats, 95,115,145,185,205,225, etc.

here is how this works

you unrack it

squat 1 @ 30X1
stand there for 15 seconds with your weight on your back – keeping your stomach and butt tight
squat 1 @ 30X1

rack it[/x_accordion_item][x_accordion_item title=”Tuesday 12.6 Wades Day All Day @ Chipotle!!!” open=”false”]CFSB Wades day at Chipotle! 

A. CP Battery

5 Rounds

40s to perform – 5 Shoulder to Overhead Heavy, pulled from the floor
rest 1:00
40s Toes to Bar
rest 1:00
40s Burpee Box Jumps with Step Down
rest 1:00
40s Hard row for Cals @ 85%
rest 1:00

note:

How is it different this time? Less rest, and now you have to do burpee box jumps

score is reps combined between ttb/burpee box jump/row – push press weight is scored separately. I’d prefer that people file in through the top on this one.

Go for it on the 40s marks, get after it.[/x_accordion_item][x_accordion_item title=”Wednesday 12.7″ open=”false”]A. Aerobic

10 minute amrap @ 70%

50 Yard Farmers Walk
15-30 Static Side Pillar Each Side
10 Ball Slams
No score, move smooth

B. CP

Deadlift 5,4,3,2,1

score is weights, hit each set at the top of a 3:00 mark

C.

4 minute max 10 yard shuttles

score total shuttles

notes:

a. no warm up for this, get some weights and a ball and go to town

b. take 10 minutes to warm up to your 5, then add weight for each set that you drop a rep.

c. yeah, 4 straight minutes of cutting and running your ass off. every 10 yard shuttle is a rep. yuck.[/x_accordion_item][x_accordion_item title=”Thursday 12.8″ open=”false”]A. Vertical Pull

@ the top of a 3 minute mark for 15 minutes

1x Max effort ring rows
1x Max effort strict pull ups
2.2.2.2.2 Weighted Chin Ups (build)

note: try to best your prior numbers, score is either total reps or heaviest weight

B. Aerobic

Armap in 20 minutes

4 Turkish Get Ups – go Heavy
20 Sit Ups
30 Double Unders

note:

a. take a few minutes to prep the shoulders and get after this

b. try to go heavier in the TGU this time, sit ups are standard.[/x_accordion_item][x_accordion_item title=”Friday 12.9 CFSB In House Weightlifting Competition Tonight” open=”false”]Come join the Oly Class for an in house weightlifting competition @ CFSB – Snatch, Clean and Jerk. Warm Up begins at 5:30pm, first lifts begin at 6:45pm. The post will be launched on Monday the 5th with all comp details. Never hit a total before? come join us.

A.

15 minutes to establish

Hang Power Snatch x 3

note: score is weight, stay connected

B. CP Battery

12 minute amrap

2 Rope Climbs
3 Hang Power Snatches @ 80-90% of today’s 3rm
25 Air Squats

note: stay connected to the bar during the HPS, even during the 12 minute amrap – wear socks for the rope climbs.[/x_accordion_item][x_accordion_item title=”Saturday BAFD!!!! 12.10 Spandex Day, Massage Day, OPEX Free Opex Comp Day!” open=”false”]Bring A Friend Day!!! all classes

A. Aerobic/CP

30 minute amrap

Teams of 2-3

75 Cal Row
75 Ball Slams
75 Burpee over Partner
75 Wall Balls

note: you’ll be scaled accordingly to keep your reps looking clean and moving smooth

All details for the day look below!

Free Day/ Bring a Friend day @ Crossfit South Bend! 12/10 Click for details

Massages at CFSB 12/10– Massages with Missy – Limited Spots available. Click here to learn more.

OPEX Winter Classic 12/10– Free Competition @ CFSB!

Spandex Day! 12/10 All BAFD![/x_accordion_item][x_accordion_item title=”Sunday 12.11″ open=”false”]A.

40 minute amrap

50 Yard Left Arm Overhead Walk
50 Yard Right Arm Overhead Walk
30s Pillar
2 Wall Walks
7 TNG Power Cleans @ manageable weight

note: working on some TNG work today and shoulder endurance work[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]