CrossFit South Bend

[eliteaccordion][elitetoggle title=”Whats going on this week!”]

Save the Date! June 30th is CrossFit South Bend’s 9 year anniversary party! Click here to let us know you’ll be going!

Our CFSB Garage sale has been launched! Click here for the details

Our Beginner’s Olympic Weightlifting Camp Registration will be closing soon! Last call this week! Click here to check it out

Have a friend wanting to check out CrossFit? We have a 5 week Reboot Challenge beginning soon! Send them this link if you think they will be interested! 

We are closed Saturday for a YPN Event! click here to learn more

Ever checked out our YouTube channel? You should! We have a ton of helpful (and also some ridiculous) videos! Click here to subscribe when we get a new video up

Jorts Day July 4th – more details to come

Bring A Friend Day July 21st – more details to come!

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[eliteaccordion][elitetoggle title=”Monday 6.18″]

FIT

A. Hip Extension + Breathing + Core
E60s
10-15 Left Leg Glute Bridges
10-15 Right Leg Glute Bridges
30-50 Singles
30s Front Rack Kettlebell Hold, heavy
x 3 Sets (12 min)

B. Absolute Strength
10 Minutes to Work to a Heavy Deadlift x 2

C. CP
8 Minute Amrap
15 Russian KB Swings, heavy
30 Singles/Dbls

COMP

A. Hip Extension + Breathing + Core
E60s
10-15 Left Leg Glute Bridges
10-15 Right Leg Glute Bridges
30-50 Singles
30s Front Rack Kettlebell Hold, heavy
x 3 Sets (12 min)

B. Speed Strength
10 Minutes to build to a Power Clean heavy single

C. CP
8 Minute Amrap
3 Power Cleans @ 80%
30 Double Unders

Score: A, nothing. B, heaviest weight. C. Total Reps

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[eliteaccordion][elitetoggle title=”Tuesday 6.19″]

FIT

A. Horizontal Press work + Vertical Pull Accumulation
6-9 Dumbell Bench Press
3+ Max Banded Strict Pull Ups
rest 60s
x 5 Sets
15 minutes to finish

B. Gymnasty
3 min cap
9-12 Bench Dips/Dips
8 Burpees
9-12 Scaled Toes to Bar
60ft Hips above shoulder bear crawl
rest 3 min between rounds
x 4 Sets (24 min)

C. Practice (optional)
8 min practice double leg roll up or hollow rocks

COMP

A. Horizontal Press work + Vertical Pull Accumulation
6-9 Dumbell Bench Press
3+ Max Strict Pull Ups
rest 60s
x 5 Sets
15 minutes to finish

B. Gymnasty
3 min cap
1-5 Muscle Ups
5 Burpee Box Jumps
7-10 TTB
30ft Handstand Walk
rest 3 min between rounds
x 4 Sets (24 min)

C. Practice (optional)
8 Min practice on candlestick pistol roll ups

Notes/Mods:
*MU Can be ring, bar, or both
*HS Walk/60ft Bear Crawl can be 5 Wall Walks (if they look pretty)
*scaled ttb can be sit ups

Score: A, DB weight and  total pull ups. B. Total MU and Total TTB

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[eliteaccordion][elitetoggle title=”Wednesday 6.20″]

FIT

A. Map 8
15 Minute Amrap
8 TNG Deadlifts
10 Sit ups *anchor – hands at temples
30 Singles
+
15 Minute Amrap
12 DB/KB Snatches *alternating
20s Plank on hands
30 Singles
+
15 Minute Amrap
Run 100m
20s L side plank
20s R side plank
30 Singles

COMP

A. Map 8
15 Minute Amrap
8 TNG Power Snatch
10 Sit ups *anchor – hands at temples
30 Singles
+
15 Minute Amrap
12 DB/KB Snatches *alternating
20s FLR on Rings
30 Singles
+
15 Minute Amrap
Run 100m
20s L side star plank
20s R side star plank
30 Singles

Score: Don’t score this one, practice tracking your round times for consistency.

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[eliteaccordion][elitetoggle title=”Thursday 6.21″]

FIT

A. Double Leg Squat
WU.WU.WU
2×8
2×5
2×3
perform these sets at the top of a 2:30 min mark -the first three at the top are warm up sets, fit will hit two sets of 8, add weight and hit two sets of 5, add weight and hit two sets of 3.

B. Single Leg + Core
E90s
18 Walking Lunges/Reverse Lunges
50yd Farmers Walk
Row 15/10 Cal
Rest
x 3 sets (18 min)

C. Optional After (on your own)
5×8 Barbell Weighted Glute Bridge, all sets challenging

COMP

A. Double Leg Squat
WU.WU.WU
5.3.1.5.3.1
perform these sets at the top of a 2:30 min mark -the first three at the top are warm up sets, I want the second 5.3.1 is heavier than the first. (22:30)

B. Single Leg + Core
E90s
18 Walking Lunges/Reverse Lunges
50yd Farmers Walk
Row 15/10 Cal
Rest
x 3 sets (18 min)

C. Optional After (on your own)
5×8 Barbell Weighted Glute Bridge, all sets challenging

Score: A, heaviest weight. B, Lunge/FW Weight.

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[eliteaccordion][elitetoggle title=”Friday 6.22″]

FIT

A. Push/Pull
8+ Max Incline Push Ups
8+ Max Ring Rows
x 4 Sets
15 Minutes to finish

B. Grind
For time – 20 minutes to finish
20 Cal Bike
15 Heavy DB Hang Clean and Jerks
10 Strict Pull Ups
5 Wall Walks/Arms only inchworms

COMP

A. Push/Pull
5+ Max Deficit Push Ups
5+ Max Ring Rows
x 4 Sets
15 Minutes to finish

B. Grind
For time – 20 minutes to finish
20 Cal Bike
15 Heavy DB Hang Clean and Jerks
10 Chest to Bar
5 Wall Walks
x 3 Sets

Score: A. Total Push ups, Total Ring Rows B, time and weight.

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[eliteaccordion][elitetoggle title=”CLOSED FOR YPN EVENT Saturday 6.23″]

We appreciate you all understanding our closing today!

If you are a Young Professional/Business owner in the area we invite you to come out to our Young Professionals Network Event today!

Click here to register

The Day’s Agenda is below!

10:00a.m. – 11:00a.m. = Entrepreneurial Insight

• Learn about our entrepreneur’s:
  • Background, milestones, successes, failures, and lessons learned
  • Business skills acquired, business challenges faced and currently facing
  • Business model and its evolution over time

11:00a.m. – 12:00p.m. = Introduction to CrossFit

• Learn about and perform a new workout

12:00p.m. = Recover & Connect

• Enjoy the light snacks provided, ask our entrepreneurs questions you may not have been able to ask, and connect with those who exercised with you

You must register for this event in advance. Please note that all attendees will be required to sign a waiver. Please sign and submit the waiver through this link. Gym/workout attire is required. Water is encouraged to bring. Space is limited so if you have a change of plans, notify us immediately so someone else can have your spot.

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[eliteaccordion][elitetoggle title=”Sunday 6.24″]

FIT & COMP

A. Flow/Map10

60 Minute Amrap
20yd Left Arm Overhead Carry
20yd Right Arm Overhead Carry
10 Cal Bike
20s FLR on Rings
10 Spiderman Steps
30 singles
10 Step Ups
10 Cal Row

Map 10: https://opexfit.com/blog/why-do-we-love-map-10/

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