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”]2017 Whole 90: Only 12 Days Left to Sign Up 

January Fundamentals Begins This Week! 

CrossFit Kids Camp – Limited Spots Left! 

Swole 90! Want to get yuuuuuuuge?

Crossfit South Bend Christmas Party – Saturday January 21st @ 6:00pm

Why CrossFit Kids?

Next BAFD @ CFSB Date Announced

***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 1.9″ open=”false”]A. Strength

Front Squat

15 minutes to work to a heavy triple

B. CP

3 Rounds for time – 20 minute cap

10 Heavy Front Squats
20 Burpees Over the Bar
50 Double Unders

C. Cool Down

Couch Stretch 2 minutes each side
Pigeon Stretch 2 minutes each side *this one if time allows

Notes:

B. Front Squat in wod – suggestion of 60-70% of your triple, this is pulled from the floor.[/x_accordion_item][x_accordion_item title=”Tuesday 1.10 – January Fundamentals Begins” open=”false”]A. Strength Speed

Power Snatch

15 Minutes to work to a heavy 2

B. Aerobic

3 Rounds – 3 Minute Amrap

5 Power Snatches working on Touch and Go
10 Toes to Bar
15 Box Jumps with Step Down

rest 2 Rounds

C. Cool Down

Mandatory Coaches Choice Cool Down

Notes:

Choose a weight for the PS in the wod you can focus on practicing TNG reps, looking for smooth movement and consistency in the wod[/x_accordion_item][x_accordion_item title=”Wednesday 1.11″ open=”false”]A. Strength

Press

15 minutes to work to a heavy single

B. CP

10 minute amrap

10 Push Presses @ your press heavy single weight
20 Ball Slams

C. Cool Down

Coaches Choice Glute Stretch/smash 3 minutes each side

Notes:

Don’t ask, the push presses for the wod are pulled from the floor[/x_accordion_item][x_accordion_item title=”Thursday 1.12 – CrossFit Open Registration Begins” open=”false”]A. Strength/Speed

Hang Clean

15 minutes to work to a heavy triple

B. Aerobic

5 Rounds – 3 Minute Amrap

3 Power Cleans
6 Push Ups
9 Air Squats

rest 1 minute between rounds

C. If time allows

3 Rounds

30s Doorway stretch each shoulder
10 Reverse Snow Angels

Notes:

A. Try to beat last weeks Hang Clean
B. Pick weights and scaling for the workout that you can be CONSISTENT with hitting each round…for those of you who have picked up on what this workout is, I want you RESETTING at the top of each round on this one to look for consistency.[/x_accordion_item][x_accordion_item title=”Friday 1.13″ open=”false”]A. Strength

4 Rounds
Bench Press Heavy 5
60s Banded Good Mornings

rest 2-3 Minutes

B. CP

3 Rounds

Max Unbroken Kipping Pull Ups
rest 60s
Max Unbroken Wall Balls
rest 60s[/x_accordion_item][x_accordion_item title=”Saturday 1.14″ open=”false”]A. CP

Teams of 3 – 20 Minute Amrap

Double Unders x 50
Row Max Calories
Max Kettlebell Snatches[/x_accordion_item][x_accordion_item title=”Sunday 1.15 – Whole90 Begins” open=”false”]A. CP

Beat the Coach 1.2

Every 30 seconds for 10 minutes:

1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @ 225/150 lbs

To complete this workout as Rx, you must complete all 20 reps at 225 lbs. If you cannot do 225 lbs for the entire workout, then scale accordingly. Your score is the weight that is on the bar when you finish. If you take off weight, you can not add weight back on.[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]