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”]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.

Member Referral Program – Always – Want to send your friends a discount to CFSB? Now you can. Click here to learn more.

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

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

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

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

Amy’s Treat Corner – 1 Year anniversary!

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!)**[/x_accordion_item][x_accordion_item title=”Monday 11.28.16″ open=”false”]A. Aerobic Work

20 minute amrap

20-30 Double Unders
30s Pillar
10 Yard Lateral Banded Walks Right
10 Yard Lateral Banded Walks Left
5 Ball Slams
10 Step Ups

No score, move steady

B.

5 Rounds – not for time
3 Back Squats Heavy
8-12 Hard Ring Rows

score back squat weights
notes:

a. move smooth, practice doubles – this is the kind of format you want to practice skill work in. 80-90% effort, get some moderate breathing without dying here.

b. start heavy and stay heavy on the back squats, for the ring rows – I want you hitting 12 with not much left in the tank on the first one. [/x_accordion_item][x_accordion_item title=”Tuesday 11.29.16″ open=”false”]CFSB Referral Program! Click here to send your friends 15% off their first month!

A. CP Battery

5 Rounds

40s to perform – 5 Shoulder to Overhead Heavy, pulled from the floor
rest 1:20
40s Toes to Bar
rest 1:20
40s Box Jumps with Step Down
rest 1:20
40s Hard row for Cals @ 85%
rest 1:20

note:

a.score is reps combined between ttb/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 11.30.16″ open=”false”]CFSB Referral Program! Click here to send your friends 15% off their first month!

A. Aerobic

15 minute amrap

50 Yard Farmers Walk
15-30 Static Side Pillar Each Side
5 Inchworms
10 Yard Forward hip circle walk
10 Yard Reverse hip circle walk

No score, move smooth

B.

3 Rounds

@ the top of a 3 minute mark

2 Deadlifts as heavy as possible, beat your prior number

score is weight

C. Lactic Endurance

30s Max KB Swings
30s Max Burpees
30s Max KB Swings
30s Max Burpees
30s Max KB Swings
1:30 Max Row for Cals

Score is total reps

notes:

a. go right into it – coaches, just set up a 10 yard distance so people can cruise back and forth the whole time

b. take an adequate warm up and keep them all heavy

c. go for it, high spin, fast turnover[/x_accordion_item][x_accordion_item title=”Thursday 12.1.16″ open=”false”]CFSB Referral Program! Click here to send your friends 15% off their first month!
A.

@ the top of a 3 minute mark for 15 minutes

1x Max effort ring rows
1x Max effort strict pull ups
Heavy 2 – Weighted Chin Ups (build)

B. Aerobic

Amrap in 20 minutes

6 Turkish Get Ups
60s Dead Bug
20-30 Double Unders

No score, move smooth @ 80-90%

Note:

a. this should leave everyone with 5 sets each.

b. don’t be afraid to challenge that turkish get up weight, move smooth – 80-90% effort[/x_accordion_item][x_accordion_item title=”Friday 12.2.16″ open=”false”]CFSB Referral Program! Click here to send your friends 15% off their first month!
A.

15 minutes to establish Hang Power Clean x 3

B. CP

8 minute amrap

Hang Power Clean x 3 @ 80-90% of today’s max
15 Unbroken Wall Balls

note:

a. Get after it on the HPC x 3.
b.The word “unbroken” should tell you something about the weight I want you to use.[/x_accordion_item][x_accordion_item title=”Saturday 12.3.16″ open=”false”]CFSB Referral Program! Click here to send your friends 15% off their first month!

A. CP

Teams of 2

8 Rounds

1 minute max burpee box jump overs 24/20
1 minute thrusters @ 95/65

score is total repetitions

note:

oh yeah, enjoy. break the work up between you and your partner during the minute however you’d like.[/x_accordion_item][x_accordion_item title=”Sunday 12.4.16″ open=”false”]CFSB Referral Program! Click here to send your friends 15% off their first month!

A.

6 Rounds

60s Row
60s Double Unders or Dbl Attempts
60s Turkish Get Up
60s Bear Crawl with KB Push (take your KB with you)
60s Transition to get your KB back in place and get your ass back on a rower[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]