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[/accordion_item][accordion_item title="What is it?" parent_id="" id="" class="" style=""]What is it? A Welcome week... For Anyone... The name says it all. Welcome back students and friends! 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/friend welcome week. Come in for FREE from August 29th - September 4th 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?" parent_id="" id="" class="" style=""]When is it? Monday August 29th through Sunday September 4th[/accordion_item][accordion_item title="What classes can I attend?" parent_id="" id="" class="" style=""]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?" parent_id="" id="" class="" style=""]Where is CrossFit South Bend? Just click right here to head to the map! [/accordion_item][accordion_item title="What are the workouts?" parent_id="" id="" class="" style=""]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 the Sunday prior to the start of the welcome week.[/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?" parent_id="" id="" class="" style=""]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][vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/1"][/vc_column][/vc_row]

[cs_content][cs_section parallax="false" style="margin: 0px;padding: 45px 0px;"][cs_row inner_container="true" marginless_columns="false" style="margin: 0px auto;padding: 0px;"][cs_column fade="false" fade_animation="in" fade_animation_offset="45px" fade_duration="750" type="1/1" style="padding: 0px;"][cs_text]Interested in our Fundamentals Course? Our  Fundamentals Course is always right around the corner! Interested in signing up for TWO FREE WEEKS! Click here to do it. Want some Details? Scroll down to check out the schedule or any other details you may want to know about.[/cs_text][x_accordion][x_accordion_item title="What is the Monthy Fundamentals Schedule" open="false"]2015 – 2016 Fundamentals Start Dates: Our Fundamentals program begins on a Tuesday each month, and runs 12 classes in succession. The start date for each month is listed below. August Fundamentals: Tuesday August 2nd September Fundamentals: Tuesday August 30th October Fundamentals: Tuesday September 27th (to avoid Thanksgiving) November Fundamentals: Tuesday Oct. 25th (to avoid Thanksgiving) December: Tuesday Nov. 29th (exception: 3 weeks long due to holidays) Class Times: Tuesday 7:00pm Thursday 7:00pm Saturday 9:00am THAT SCHEDULE DOESN’T WORK FOR ME! You may want to check out our Accelerated Fundamentals Course then! Which you can check out by clicking right here![/x_accordion_item][x_accordion_item title="I don't want to wait, I want to start tomorrow!" open="false"]If you don’t want to wait to start until our next scheduled Fundamentals, and you’d like to start the Fundamentals RIGHT NOW! We also offer an Accelerated Fundamentals, which you can check out by clicking right here! With that you get 6 personal training session to get you ready for class, along with 3 free weeks of CrossFit afterwards! The sessions are scheduled at your convenience.[/x_accordion_item][x_accordion_item title="I'd like to sit down and chat first, I have questions!" open="false"]Want to sit down and discuss your goals and how we plan to meet them? Easy, click here to schedule a Free No Sweat intro During the No Sweat Intro we will meet for a private 20 minute chat about your goals, and what CrossFit South Bend can do to help you achieve those goals. No pressure, no obligation. Just a chance to see if CrossFit South Bend is a good fit for you.[/x_accordion_item][x_accordion_item title="The schedule looks like I might miss a few classes" open="false"]If you will be missing a Fundamentals class, no worries, we can do some make up work to catch you up. Try not to miss as many as you can though because each one builds on the prior class. But if you have to, just email Brandon@crossfitsouthbend.com and we will get it organized for a makeup during the Fundamentals. We usually allow up to 2 missed sessions, if you are going to be missing 3 or more, you may want to consider an Accelerated Fundamentals here.[/x_accordion_item][x_accordion_item title="Signing up for a membership" open="false"]The first two weeks of each month are free! We want people to give CrossFit a good honest try before they decide whether or not it is for them. After that first two weeks if you decide CrossFit is for you, you can sign up and continue out the rest of the month. You can find out prices right here[/x_accordion_item][x_accordion_item title="Want to sign up and already know how to perform CrossFit movements?" open="false"] [/x_accordion_item][x_accordion_item title="Questions about anything?" open="false"] [/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

[cs_content][cs_section parallax="false" style="margin: 0px;padding: 45px 0px;"][cs_row inner_container="true" marginless_columns="false" style="margin: 0px auto;padding: 0px;"][cs_column fade="false" fade_animation="in" fade_animation_offset="45px" fade_duration="750" type="1/1" style="padding: 0px;"][x_accordion][x_accordion_item title="Whats going on at CFSB" open="false"]CFSB – the next 12 weeks of programming CrossFit Football Seminar Coming to CFSB! Click here for details CFSB Forums – Have any loaded questions? click here to set yourself up on our forums Amy’s Treat Corner-Patriotic Blueberry Banana Muffins ***Like us here at CFSB? Show us some love by clicking here to review us on google, or here to review us on facebook. (it really does help a lot!)***[/x_accordion_item][x_accordion_item title="Monday 7.25.16" open="false"]Monday 7.25.16 A. 15-20 minutes to hit a 3x7 Deadlift @ 32X1, rest 3-5 minutes between sets ***score deadlift weight B. At the top of the minute for 18 minutes Minute 1: 20 seconds of deficit push ups Minute 2: 20 seconds of ball slams Minute 3: 20 seconds of toes to bar ***score total repetitions [Notes:] A. you have some heavy 8's to go off of from the week before last - use those numbers to dial it in. Do the math and understand that if you want to get your sets in, and get appropriate rest, you'll have to start your first set around the 9 minute mark, work up with some fast sets to your working weight. Thats if you have that prior number to go off of, if you didn't do the heavy 8's, just work up within the three sets to find three heavy 7's. B. For this one, I'd like you to accumulate volume, so if the reps are broken within that 20s mark, thats fine, as long as you are giving it a solid effort. deep on the push ups, heavy on the ball slams, and..well, just get your toes to the bar on the toes to bar. [/x_accordion_item][x_accordion_item title="Tuesday 7.26.16" open="false"]Tuesday 7.26.16 A. 3 Rounds Bulgarian Split Squat x 8 each leg @ 40X1, rest 20-30s between legs Bent Over Barbell Row x 8 @ 40X1 rest appropriately in between exercises ***score your weights for the BSS and Bent Row B. Sprint Prep Warm Up C. 3 Rounds @ the top of a 6 minute mark 150 Yard Sprint (50/50/50) @ 95% effort - Very Hard with the time remaining, rest and hit 10 teapots each side. ***Score - no score, just get after it [Notes:] A. You have some prior numbers for this the week before last as well, the tempo has changed a little - so it may be a little more difficult. Keep that in mind. B. The sprint is a down back down, go heavy on the teapots and do them correctly as well. No score, just get the work in and do it well.[/x_accordion_item][x_accordion_item title="Wednesday 7.27.16" open="false"]Wednesday 7.27.16 A. 5 Rounds Row 40s @ 95% effort - very hard rest/walk 3:20 between efforts ***score meters rowed separately. B. 3 Rounds 3 minute amrap 30 Double Unders 10 Barbell Thrusters rest/walk 3:00 between ***score reps on each round separately. [Notes:] A. This row is meant to be hard - again, a good rule of thumb is that 40s effort should leave you needing/wanting that 3:20 in order to make it repeatable. I would prefer that you set it as a countdown if at all possible to avoid any "rollover" on the meters. score each round individually. B. Score is reps, pick a scaling you can consistently move through.[/x_accordion_item][x_accordion_item title="Thursday 7.28.16" open="false"]Thursday 7.28.16 A. 15-20 minutes to find Back Squat 6.4.2 @ 32X1 in between sets, after 6, 4, and 2, perform a set of 10 kelso shrugs each side @ 3112 tempo. ***Score is weight for 6.4.2. BS B. Every minute on the minute for 12 minutes Odd minutes - 20 seconds of Pull Ups Even minutes - 2-3 Really high box jumps ***Score is total number of pull ups [Notes:] A. The tempo has been lengthened for the squats, use your numbers from a couple weeks back as a guideline. Make sure you pack the shoulder for that 2 count on the kelso shrugs and you have a parallel to the floor spine. B. Pull Ups can be kipping, chest to bar if you want, these don't have to be unbroken - with 20s you can probably only fit in 2 sets though if you are fluid and fast. Coaches choice on the scaling for the individual. The box jump height is relative, and you can increase it a little from last time.[/x_accordion_item][x_accordion_item title="Friday 7.29.16" open="false"]Friday 7.29.16 A. 20 minutes to find Press 3x6-9 @ 32X1, rest 2-3 minutes between your heavy working sets ***Score is press weights B. 10 minutes to establish Power Clean 3rm C. Every minute on the minute for 8 minutes 3-4 Power Cleans @ 70-80% of today's 3rm [Notes:] A. stick to the tempo, you'll notice the rep scheme has dropped from last week, which should allow you to hit a heavier load. B. I would prefer if you reset between the power clean 3rm reps, maybe just 10 seconds after the rep is finished before you hit the next one, that gives you enough time to drop the bar, big breath, reproach and tension for the next lift. C. This is a little heavier this time than last, and we are pulling from the floor BUT its based off of a 3rm, so it should be a bit more manageable. I have a range of weights you can perform on this one of 3-4 if you are feeling good or bad about it.[/x_accordion_item][x_accordion_item title="Saturday 7.30.16" open="false"]Saturday 7.30.16 A. 2 Rounds 2 minute amrap 10 Unbroken Touch and Go Power Snatches 15 Burpees over the bar Row like a MF'er in the time remaining. rest 6-9 minutes between efforts ***score meters on the row B. For time 10 Heavy Overhead Squats 30 Wall Balls 30 Kettlebell Swings 10 Wall Climbs 30 Box Jumps 30 Cal Row 10 Heavy Shoulder to Overhead ***score is time [Notes:] There are a lot of moving parts here in this one, so if you aren't technically savvy with a movement, we are going to scale you immediately, I want to train the energy system, not fumbling with skill work. [/x_accordion_item][x_accordion_item title="Sunday 7.31.16" open="false"]A. 50 Minute amrap @ 70% effort 80m Farmers Walk 40 Jump Rope Singles or 30 Double Unders 5 Muscle Up Transitions or X Muscle Ups 15 Unbroken American Kettlebell Swings Run 10/20/30 Shuttle [Notes:] Consistency, pacing, skill work, conditioning, breathing[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]