CrossFit South Bend

[vc_row padding_top=”0px” padding_bottom=”0px”][vc_column fade_animation_offset=”45px” width=”1/1″][accordion][accordion_item title=”A couple new things at CFSB!” parent_id=”” id=”” class=”” style=””]HOLIDAY CLOSINGS – NOTICE – WE ARE CLOSING ON THANKSGIVING – 26TH AND BLACK FRIDAY – 27TH!!

Whats going on right now at CFSB?

NEW CLASSES! Kids and Teens Training Program Welcome Week Signup is up!

Events – Massages with Missy Biek – November 21st – Sign up is available now!

Want your own Private group weightlifting workshop? Click here to contact us

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

CFSB Wellness Wednesday – There’s more to health than nutrition

Fundraisers: “One Dime at a Time Fundraiser” – Saint Joseph Health System

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![/accordion_item][accordion_item title=”Reload/Deload week, what is it?” parent_id=”” id=”” class=”” style=””]Reload Week – What is it?

Last week was a testing week, and on account of that, we will be deloading Monday – Friday of this week. For some of you, you should need this if you have been training frequently enough. We program these out for the high end of people that are training hard 3-5 times week. So you’ll see some light percentage work mixed in with some accessory movements, then we will have a little fun over Saturday and Sunday. So come in and get some work done while you wait for the next cycle…

Deloading 101: What is a Deload and how do you do it? – Breaking Muscle

How to properly Deload – EliteFTS[/accordion_item][accordion_item title=”Monday 11.16.15″ parent_id=”” id=”” class=”” style=””]Monday 11.16.15

3 Rounds

5 Squat @50% 1RM/ 60% 5RM

3 Box Jumps 24/20

5 Squat @55% 1RM/ 65% 5RM

3 Burpees

5 Squat @60% 1RM/ 70%5RM

3 Burpee Box Jumps

Rest 3 minutes

Notes: Move through at a steady pace, use your percentages based off of your own respective numbers.[/accordion_item][accordion_item title=”Tuesday 11.17.15″ parent_id=”” id=”” class=”” style=””]Tuesday 11.17.15

3 Rounds

5 Push Press @50% 1RM/ 60% 5RM

8 Plyo Push Ups, doing a push up on a single plate and then laterally

transition into another push up.

5 Push Press @55% 1RM/ 65% 5RM

1-3 Wall Walks

5 Push Press @60% 1RM/ 70%5RM

10 Banded Tricep Extensions

Rest 3 minutes[/accordion_item][accordion_item title=”Wednesday 11.18.15″ parent_id=”” id=”” class=”” style=””]Wednesday 11.18.15

A.

Full Thacker Method

B.

EMOM X10

3 Power Cleans @ 55-60% 1RM/ 65-70% 3RM

10 Double Unders

D.

Extra Credit

Pick One or Any Combination of the following movements, and just move at a

steady pace for 10-20 minutes.

Weighted Walk

Rowing

Sled Drags w/ 1-2 45lbs plates[/accordion_item][accordion_item title=”Thursday 11.19.15″ parent_id=”” id=”” class=”” style=””]Thursday 11.19.15

3 Rounds

5 Floor Presses @50% 1RM/ 60% 5RM

8 Ring Rows

transitioning to the top of the two plates.

5 Floor Presses @55% 1RM/ 65% 1RM

10 Dynamic Med Ball Toss

5 Floor Presses @60% 1RM/ 70%1RM

10 Seated Med Ball Toss

Rest 3 minutes[/accordion_item][accordion_item title=”Friday 11.20.15″ parent_id=”” id=”” class=”” style=””]Friday 11.20.15

A.

Ninja Get Up Series

Ninja Get Up

Ninja Get + Box Jump

Ninja Get Up + Lunge

Ninja Get Up + Lunge + Step up

B.

Every 30 seconds for 15 Minutes
1 Deadlift @ 55-60% 1RM/ 65-70% 5RM

C.

Extra Credit

3 Rounds

Max Bent Over Rows (weight so that you have a hard 10-15 range)

10 Hammer Curls

[/accordion_item][accordion_item title=”Saturday 11.21.15″ parent_id=”” id=”” class=”” style=””]Saturday 11.21.15

If you’ve never done Fran or Filthy 50, get your ass in here and have some fun with these two wods before we get into the next cycle.

“Fran”

21-15-9

Thrusters

Pull Ups[/accordion_item][accordion_item title=”Sunday 11.22.15″ parent_id=”” id=”” class=”” style=””]Sunday 11.22.15

“Filthy 50”

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders[/accordion_item][/accordion][/vc_column][/vc_row]