CrossFit South Bend

[vc_row padding_top=”0px” padding_bottom=”0px”][vc_column fade_animation_offset=”45px” width=”1/1″][accordion][accordion_item title=”Things coming soon at CrossFit South Bend” parent_id=”” id=”” class=”” style=””]Whats going down at CFSB

Super Awesome!! Free Wod Tracking Software for CFSB Members! Train Heroic is LIVE – download it now!

CFSB Member Stories: Making my back squat scream even screamier – Katelynn M.

Last Weeks Wellness Wednesday: Blood Sugar 101

Events: CFSB Halloween Party Details!

Events: Wades Army 2015

Events: Wod with Warriors Nov 7th

Clinic: 60 Minute Rowing Clinic with Kendra Rask – November 12th

Getting Started! November Fundamentals Details are up!

Classes: October Mobility – 4 Week Shoulder Fix

Also: If you have the Flu…

Classes: Mobility Schedule Change

Our WIFI: Hey all, new wifi settings for “CFSB Public” If you want to use our wifi, when you connect it will ask you to check into Facebook to use it!

Hold up for even NEWER stuff coming next week![/accordion_item][accordion_item title=”Monday 10.26.15 – Train Heroic Goes Live Today for the members!” parent_id=”” id=”” class=”” style=””]Monday 10.26.15  – Train Heroic Goes Live Today for the members, download it now!

A.

Squat 3rm

B.

3 Rounds

Max Left Arm Kettlebell Floor Press

Max Right Arm Kettlebell Floor Press

300 Yard Shuttle

Notes:

For the Squat, we want you to beat your pause squat 3rm from 10.5.15, this is NOT a pause today. Find something on the floor press you can get 12-20 reps with from the start.

For the workout, there will be two scores

-Max number of repetitions combined for the floor press

-Track each individual sprint time, score on Train Heroic is slowest sprint time.

You may notice in the video he is demonstrating the floor press with straight legs, we will be having a little stability assistance with the feet.

Also…go hard on all of the runs, max effort, this ain’t that[/accordion_item][accordion_item title=”Tuesday 10.27.15 – November Fundamentals Begins Today!” parent_id=”” id=”” class=”” style=””]Tuesday 10.27.15 – November Fundamentals Begins Today!

A.

15 minutes to establish Snatch 1rm

B.

Amrap in 10 minutes

6 Snatches at 55-65% of your 1rm

12 Pull Ups

24 Doubles

Notes:

If you are within 3 months of finishing the fundamentals, perform a hang power snatch 3rm. If flexibility allows, perform a full snatch.

For the workout, stick within that range, and keep the reps clean.

Double Under scaling will be a 2:1[/accordion_item][accordion_item title=”Wednesday 10.28.15″ parent_id=”” id=”” class=”” style=””]Wednesday 10.28.15

A.

3 Rounds

Max L-Sit Hold
Max Top of the Pull Up Hold
Max Wall Facing Handstand Hold

B.

15 Minute amrap

Teams of 4

Bear Crawls – Two 10 yard down and backs (40 yard total)

Max Cal

Max Plate GTO 45/35

Max Box Step Ups 24/20

Notes:

The workout is man overboard style, with the bear crawl person being the pacesetter, and everyone else moving in conga line fashion through the workout. I could explain it here, but lets just wait until you get into class to deal with that.

score is total reps with your team[/accordion_item][accordion_item title=”Thursday 10.29.15″ parent_id=”” id=”” class=”” style=””]Thursday 10.29.15

“Bear Complex”

5 Rounds

each “round” consists of 7 cycles (35 consecutive reps total) performed unbroken, of the following.

1 Power Clean

1 Front Squat

1 Shoulder to Overhead

1 Back Squat

1 Shoulder to Overhead

dropping the bar before all 35 reps are completed is a failed set

rest as needed between rounds, you can move up, move down, or stay at the same weight. score will be the individual weights lifted for each round.

https://www.youtube.com/watch?v=0WOP9J7QPwI[/accordion_item][accordion_item title=”Friday 10.30.15″ parent_id=”” id=”” class=”” style=””]Friday 10.30.15

A.

Every 3 minutes for 5 Rounds

Clean Pull x 3

B.

50 Chin Ups

Every time you break perform 10 Hollow Rocks

15 minute time cap

Notes:

This is a Clean Pull, don’t turn this into a deadlift. Once your lift slows down through the middle, you are done. The coach will decide what an appropriate speed is for you. Want to know how much you should shoot for in this? go to the link, and look at “programming” do a little reading.

Same thing for hollow rocks, keep them clean and we will scale them back as necessary.

Ring Rows will be the sub today for the chin ups[/accordion_item][accordion_item title=”Saturday 10.31.15 – Halloween Workout, and Halloween Party Today!” parent_id=”” id=”” class=”” style=””]Saturday 10.31.15 – Halloween Workout, and Halloween Party Today! Dress up for BOTH events.

Mystery Halloween Workout[/accordion_item][accordion_item title=”Sunday 11.1.15″ parent_id=”” id=”” class=”” style=””]Sunday 11.1.15

13.3

12 Minute amrap
150 Wall Balls
90 Double Unders
30 Muscle Ups

Notes:

compare to 8.29.15, come in with a plan to beat your prior score.[/accordion_item][/accordion][/vc_column][/vc_row]