Open Gym People!

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Hey everyone, or at least anyone who frequents using open gym times. Which is somewhere in the area of 21 people or so. Just a reminder, we are starting to get pretty busy as the students are going to be back soon, please check the open gym times and make sure that if you are NOT doing a class, that you ONLY come in during open gym times, which you can find by clicking here. **Specifically note that there is no open gym from 5:00pm until 6:30pm on weekdays, and no open gym from 9:00am until 10:00am on Saturday, this has always been the rule but very loosely enforced. I'm not sure if anyone attending Open Gym has ever checked the Open Gym schedule. We have gotten to the point where we can no longer be flexible with these times. ** The only people allowed to train any time of the day are staff members, so if someone is in my employment here, that is one of their perks. It's very few and far between that you see CrossFit gyms offer extensive open gym times, the reason is that it is difficult to accommodate everyones individual programming they are doing, and still allow for multiple classes of decent size running parallel to that. Also, trying to run a class, let alone multiple classes, while shuffling assorted members around into different locations is a difficult thing to do. As we get busier, keep checking to the blog, we will be revamping the Open Gym program and expect to see some changes. Respect the rules and don't make us regret having open gym times. Also, your eligibility for open gym also depends on your experience as well, if there is something sketchy going on, you'll be asked to stop. This will be a three strikes and you are out kind of rule, if we consistently see you performing something sketchy, you need to get coached. We also love all of you! It's nothing personal, we are just getting incredibly busy and we want to keep managing a good experience in the classes. Thank you for taking the time to read this :) If you have any questions, just email, call or text me! -B

Friday, 8.07.15

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IMG_7848

Amateur

Power Clean 5×3 (add 2.5 lbs to last workout)

Collegiate

Hang Power Snatch 1, 1, 1, 1, 1

Conditioning

Complete as many rounds as possible in 11 minutes: 1.5 pood KB Power Snatch – 5 Reps Strict Chin Ups – 5 Reps Athletic Burpees – 5 Reps ***For single arm KB Power Snatch, use any arm.

Saturday 8-8-15

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A.  High hang snatch from blocks - 2.2.2.2.2 B.  4 rounds: 5 duck walk steps fwd, 2 OHS, 5 duck walk steps backward, 2 OHS C.  6 rounds of the following snatch complex (add weight as the muscle snatches allow, stay connected to the bar for all 9 reps)
  • 3 snatch pulls
  • 3 muscle snatches
  • 3 snatches

FREE STUDENT WELCOME WEEK DETAILS!!!

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[vc_row][vc_column width="1/1"][accordion][accordion_item title="What is it?"]What is it? A Welcome week... For Students... The name says it all. Welcome back students! Whether you are a returning CrossFitter, or new to CrossFit, this will be a good time for you to get back into the swing of things with our student welcome week. Come in for FREE from August 31st - September 6th for any of our scheduled CrossFit classes.[/accordion_item][accordion_item title="Who is Student Welcome week for?"]Who is Student Welcome week for? Anyone who has never been to CrossFit South Bend before, and is a student and all of your friends! Of course our returning CrossFitters are welcome to swing back in whenever they please. But this week is specially programmed with the intentions of keeping the movements to a relatively low level of skill and technique, which is perfect if you've never done CrossFit before. So who is the for? for anyone NEW to CrossFit and/or CrossFit South Bend![/accordion_item][accordion_item title="When is it?"]When is it? Monday August 31st through Sunday September 6th[/accordion_item][accordion_item title="What classes can I attend?"]What classes can I attend? Any of our scheduled CROSSFIT classes. You can click here to check out our CrossFit Schedule[/accordion_item][accordion_item title="Where is CrossFit South Bend?"]Where is CrossFit South Bend? Just click right here to head to the map! [/accordion_item][accordion_item title="What are the workouts?"]What are the workouts? We haven't posted them yet, but we typically post the workouts on a Sunday, for the entire next week so you can take a look at them. Want to know what the workouts are ahead of time? click here to subscribe to our blog posts and the workouts will be sent through on Sunday August 30th.[/accordion_item][accordion_item title="What if I am not experienced?"]What if I am not experienced? Not experienced? haven't worked out in a while? No worries! All of the workouts will be scaled to your skill level. Just show up for classes and we will take care of the rest.[/accordion_item][accordion_item title="What if I already do CrossFit?"]What if I am already an experienced CrossFitter? Awesome, get in here and enjoy the student welcome week. Afterwards, you won't have to go through our Fundamentals program, you can jump right into classes.[/accordion_item][accordion_item title="What if I am a returning CrossFit South Bend member?"]What if I am a returning CrossFit South Bend member? It's nice to have you back, hope you had a great summer, now get to work! Just let us know you are back, and if you have to update any billing information and we will get you started back up.[/accordion_item][accordion_item title="How do I continue at CrossFit South Bend after the welcome week?"]How do I continue at CrossFit South Bend after the welcome week? If you aren't an experienced CrossFitter, you'll start our Fundamentals Course, you can check out the details of the Fundamentals course right here. or If that schedule doesn't work with you and you want more personal attention, click here to check out our Accelerated Fundamentals IF you are an experienced CrossFitter, and what that means to us- is that you can perform the Olympic Lifts and Powerlifts when asked to- to our satisfaction, then you are okay to come into classes without any prior Fundamentals course :) Click here to contact us if you have any questions[/accordion_item][accordion_item title="Have questions and want to contact us?"]Looking for prices? schedule? location? workouts? anything?! Click here to check it all out on our website. Have questions and want to contact us? Easy, drop us a line by clicking right here. [/accordion_item][/accordion][/vc_column][/vc_row]

Bring a Friend Day @ Whole Foods!

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*BACK BY POPULAR DEMAND* CrossFit South Bend is teaming up with Whole Foods Market Mishawakafor another Bring A Friend Day event on Saturday, Aug. 22nd. Come in for a FREE CrossFit class at Whole Foods, learn about our CrossFit, Strength & Conditioning and Nutrition programs, meet new friends and an awesome community!
Both of our Saturday classes will be held at Whole Foods - so join us at 9 a.m. and 11 a.m. and BRING. ALL. YOUR. FRIENDS. Click here to contact us if you have questions

Free Whole Foods Grocery Tour with CrossFit South Bend

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Hi everyone, On Tuesday August 25th from 6-7:30pm Robby Gustin from CrossFit South Bend will be doing a Paleo grocery store tour at Whole Foods. It will be about an hour long, and it will involve tasting some Paleo foods along the tour and answering as many questions as you may have! If you are new to Paleo, this is for you. There will be a sign up sheet in the gym for those who are interested in signing up, if you aren’t a member…Just show up at Whole Foods! Hope to see you there

Thursday, 8.06.15

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   Amateur Squat 3×5 (add 5 lbs to last workout) Bench Press (add 2.5 lbs to last workout) Collegiate  Every minute on the minute perform: Front Squat – 2 Reps Bench Press – 2 Reps *For Front Squat use 70% of Back Squat 1 RM. For Bench Press use 85% of Bench Press 1 RM. *Alternate exercises at the top of each minute. Minute 1 – Front Squat, Minute 2 – Bench Press, etc. You will complete 10 Rounds of each exercise or 20 minutes of work. Complete 6 rounds: True Push Ups – 15 Reps Sprint 1/2 Gasser Rest 45 seconds

WINNERS OF THE SUMMER CINEMA SERIES!

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[vc_row][vc_column width="1/1"][text_output]Here are the winners fro the Summer Cinema Series! Doug B Bryan K and Justin L! (who needs to come get his gift card!) Thanks for playing everyone![/text_output][/vc_column][/vc_row][vc_row][vc_column width="1/3"][image type="none" float="none" info="none" info_place="top" info_trigger="hover" src="12682" title="Bryan K"][/vc_column][vc_column width="1/3"][image type="none" float="none" info="none" info_place="top" info_trigger="hover" src="12681" title="Doug B"][/vc_column][vc_column width="1/3"][image type="none" float="none" info="none" info_place="top" info_trigger="hover" src="12684" title="Justin L"][/vc_column][/vc_row]