[vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/1"][text_output]Click here to contact Amy@crossfitsouthbend.com for any inquiries Hey All! So, its been quite a long time since we have changed our prices. We are in the process of working on expansion - seeking a larger facility or building our own facility, purchasing more equipment, possibly hiring on more full time coaches, being able to create more opportunities for those coaches alongside offering continuing education for those coaches. We want to create a longstanding future for us and our staff. Not only that, but our recent growth over the last year has allowed me - personally - as an owner, to quit the second job I held for the last 12 years. To be able to afford simple and very important things for my family and to make what could be considered a reasonable living solely off of the gym. I want to be able to provide those same comforts to my coaches as well - So that I can have a happy, well paid staff. We value each of you as part of our CrossFit South Bend community and want to offer you all the best that we can in the way of coaching and equipment. This small price increase will help us as we move forward to making all of those things happen. Over the last few years we were able to double the size of our CrossFit area, add staff, add specialty classes, add class times, and almost double the amount of equipment we have. Since this will be affecting everyone - I am sure everyone will have a lot of questions - before you shoot us a ton of emails, check out the Frequently Asked Questions below FAQ Who does this price change apply to? Every new and current member of CrossFit South Bend When does the price change take effect? For anyone who is not a member of CrossFit South Bend prior to Feb 1st 2016, the price change will take effect immediately. For anyone who is a current member the price change will officially take effect on Sunday May 1st 2016 So, why are the price changes being announced now if they don’t effect for current members until May 1st? We wanted to give people sufficient time to adjust to the new membership prices and consider upgrading/changing memberships. Will CrossFit South Bend still offer student/police/fire/military discounted memberships? Yes, and you will keep your current discount. What if I’m currently a month to month member with a $130 a month price? When can I expect my prices to change? You will continue to pay $130 a month until May 1st 2016 at which point your month to month membership will change to $143 a month if you choose to continue with a month to month membership. If you wanted to maintain a price similar or lower to that $130 a month price that you were originally paying, you could sign up for a new 6 month contract at $132, or you could get a new 12 month contract for $121 a month. What if I already have a 6-month or 12-month contract that is set to expire before May 1st 2016? When can I expect my prices to change? If your 6-month or 12-month contract expires anywhere between Feb 1st 2016 and May 1st 2016 you will be given a month-to-month contract at your current prices. So, let’s take an example. Let’s say you had a 6-month contract for $120 a month that expires March 1st 2016. As of March 1st 2016 your 6-month contract will expire and you will be paying $120 month-to-month until May 1st 2016. Once May 1st 2016 rolls around your new prices will be entirely determined by what sort of membership you decide to sign up for. If you want to have a membership that is similar to your old prices, you could sign up for a new 12 month contract at $121 a month. What if I already have a 6-month or 12-month contract that guarantees me my current prices past the May 1st 2016? We will honor those current prices for the length of your contract even if it goes past May 1st 2016. As soon as that contract expires the new prices will take effect. What if I want to lock in old prices right now by signing a new 6-month or 12-month contract? As of Feb 1st 2016 it is not possible to sign a new 6-month or 12-month contract with old prices. If you already have a contract in place we will honor those prices for the duration of your contract. What is the new price breakdown? CrossFit Month to Month - Old $130, New $143 CrossFit 6 Month Membership - Old $120, New $132 CrossFit 12 Month Membership - Old $110, New $121 Will you be changing any other prices? Yes, our Strength and Conditioning and Olympic Weightlifting Prices will be lowered as of May 1st 2016. Strength and Conditioning - Old $65, New $50 Olympic Weightlifting - Old $45, New $30     [/text_output][/vc_column][/vc_row]

[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=""]CFSB NEWS - EVENTS - UPDATES FEBRUARY FUNDAMENTALS BEGINS THIS WEEK - Click here for details THE CROSSFIT OPEN- Announcing the 2016 CrossFit Intramural Open LOCAL BUSINESS EVENTS – Whole Foods Value Tour MOBILITY SERIES - 4 WEEKS TO LESS LOWER BODY PAIN NEW CLASS TIME THURSDAY – Click here to read about it – LOOK FOR POSSIBLE NEW CLASSES OPENING UP OVER THE NEXT FEW MONTHS! NEW CLASS TIME(S) TUE/THU Another Set of New Classes Added! NEW SWAG – Triple OG Hoodie Pre-Order is Up![/accordion_item][accordion_item title="Monday 2.1.16" parent_id="" id="" class="" style=""]Monday 2.1.16 A. In teams of three, alternate sets to complete as many rounds and reps as possible in 12 minutes of: 3 Push Press (155/105 lbs) 6 Box Jump-Overs 24/20 9 Russian Kettlebell Swings (32/24 kg)

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  Notes: Push Press: We will pair you up with people around your own strength level - you'll get 1 bar per team unless it is a mixed gender team - If there is a huge strength disparity I'll allow two bars as well. But not three...three is right out. Box Jumps Overs: Don't hit your shins, pay attention to what you are doing - if you are not comfortable with the height, tilt the box down to a 20", or stack plates if you are a lady.  Kettle bell Swings are Russian One person goes through, hits 3.6.9, tags in the partner who completes 3.6.9...so on and so forth.     [/accordion_item][accordion_item title="Tuesday 2.2.16" parent_id="" id="" class="" style=""]Tuesday 2.2.16 In teams of 5, complete 3 sets each of: 30 Calorie Row 30 Burpees 30 Sit-Ups 30 Wall Ball Shots 20/14 - 10/9 30 minute cap Teams get one erg and one Wall Ball. Teams establish an order and line up behind their erg, maintaining that order for the workout. Athletes may not move to the next station until the athlete in front of them has finished their reps.

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  Notes: This workout may take a while,  I put a 30 minute cap on it, scale so that you can finish it under the 30 minute cap - so move that ass when you get to a movement. We will pair you up appropriately by rowing speeds and ability and gender if possible due to the wall ball. Burpees and Sit Ups are standard - Just a plain ol burpee, make sure you open up at the top though, and have some consideration for how your feet are landing (we would prefer toes forward while landing on a full foot) Sit ups are not anchored, butterfly or regular Wall Balls are standard. If you have less than a team of 5 - just conga line through and accumulate 3 rounds each - with a 1 minute rest after the wall ball shots. [/accordion_item][accordion_item title="Wednesday 2.3.16" parent_id="" id="" class="" style=""]Wednesday 2.3.16 A. Handstand Push Up Kipping skill work B. "Diane" 21-15-9 Deadlifts 225/155 Handstand Push Ups

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  Notes: The warm up will be handstand push up kipping skill work of the coaches choice The scaling is... Handstand Push Up - 20 inch box handstand push up - Push Up - chest elevated handstand push up **Choose a scaling for handstand push ups you feel as though you can hit 10 - 15 reps easy with. **Choose a weight that looks pretty when you deadlift it[/accordion_item][accordion_item title="Thursday 2.4.16" parent_id="" id="" class="" style=""]Thursday 2.4.16 [/accordion_item][accordion_item title="Friday 2.5.16" parent_id="" id="" class="" style=""]Friday 2.5.16 A. Tempo Close Grip Bench Press 3.3.3.3 B. Teams of 2 Spy vs Spy Chest Elevated Push Up on Bar – 100 reps Goblet Squat Static Hold - 55/35 C. 4 Rounds Barbell Curls x Max Reps Single Arm Dumbbell Rows x Max Reps Left and Right Arm

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  Notes: Close Grip Bench: Tempo is a 3 count down, then fast up. Spy v.s. Spy: Teams of 2. One partner will do Chest Elevated Push Up on Bar for max reps while the other partner performs Goblet Squat Static Hold. Once you break, you switch and the other partner does the push ups with the other partner does the holds. The workout is over when both partners reach 100 total reps each. Chest Elevated Push Up: You can use the cross bars on the pull up station, set bars at 30" on the squat racks, use the kid pull up bar attachments. All are viable options. Barbell Curls and Single Arm DB Rows: Start with something you can hit a rep range of 10-16 with.[/accordion_item][accordion_item title="Saturday 2.6.16" parent_id="" id="" class="" style=""]Saturday 2.6.16 A. Every 3 minutes for 8 Rounds (24 Minutes)   Odd Rounds - Complete a set of the complex below at 135/95 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks   Even Rounds - Complete the set below 40 Double Unders 15 No Push Up Burpees

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  Notes: This is exactly what it looks like - I would prefer not to see you grind the rounds out until you are chasing the clock - meaning if its taking you the full 3 minutes, scale so that you have around 30 - 60 seconds left in each round at the end.[/accordion_item][accordion_item title="Sunday 2.7.16" parent_id="" id="" class="" style=""]Sunday 2.7.16 A. Amrap in 16 minutes Teams of 2 - Alternating Rounds 3 Muscle Ups OR 10 Chest to Bar 10 Overhead Squats 95/65 Rest 5-10 minutes B. At a relaxed pace - perform a 10 minute amrap of 10 Calorie Row 10 Box Step Ups 10 American Kettlebell Swings 55/35

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  Notes: Lets get some muscle ups in here, work on stringing all 3's together, the rest should make it a bit easier - but the overhead squats will play into fatigue a bit. If you cannot get muscle ups, your scaling is 10 chest to bar For part B. I just want some steady state work.[/accordion_item][/accordion][/vc_column][/vc_row]

The Whole Foods value tour is February 12 @ 6pm.  That’s a Friday.  Whole Foods will be sampling and highlighting some cool ways to save money while still eating well.  It should be a fun time for people doing Whole 90 or anyone looking to stay healthy on a budget. Sign up at the Customer Service Desk at Whole Foods, or call 574-247-5800. http://www.wholefoodsmarket.com/store/event/value-tour-83 for more info!