CrossFit South Bend

Our January Fundamentals Course is right around the corner! If you have anyone who is interested in getting two weeks for free at the beginning of the month, have them Click here to subscribe. Thats it! We will add them to our list and send you information as it gets closer! After that, scroll down to check out the schedule or any other details you may want to know about. Our Schedule for the Fundamentals is as follows. The Dates: (The first two weeks of the Fundamentals course each month are free!) Tuesday January 6th Thursday January 8th Saturday January 10th Tuesday January 13th Thursday January 15th Saturday January 17th --->if you decide you'd like to finish out the Fundamentals, you would sign up on Tuesday January 20th, your membership would be on the 20th of each month unless you would prefer otherwise!<---- Tuesday January 20th Thursday January 22nd Saturday January 24th Tuesday January 27th Thursday January 29th Saturday January 31st ***FINAL FUNDAMENTALS DAY Class Times: Tuesday 8:30am OR 7:00pm Thursday 8:30am OR 7:00pm Saturday 9:30am Other Details: If you will be missing an 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. Signing Up: 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 from the 6th - 17th. If you decide its for you, you can sign up on the Tuesday the 20th to continue your Fundamentals. Questions about anything: If you have questions, don't be afraid to ask any of us! Our office and inboxes are always open! You can also check out our website for more info about our programs, prices, programming, and schedule at www.crossfitsouthbend.com   

Enjoy the completely unrelated picture? Hey all, New Years day we will be having open gym from 10-12pm, then afterwards we will be cleaning the gym for Mike and Carm's wedding the following day! post to comments if you'd like to come in, work out, have a few beers, and help get the place ready for the wedding. Any help would be appreciated!

A. Squat 3x5 @ 75% of 1RM B. 9 Rounds 45 seconds  5 Power Cleans 135/95 Max Double Unders w/ remaining time Rest 15 seconds  

Hey all of you people dropping in over the holidays! Some of you have come and gone already, some of you are still here, and some of you will be swinging around for the New Years. We just want to say thank you all for dropping by, we love having drop ins, seeing new faces, and talking to new and experienced CrossFitters. Thanks for stopping by if we haven't already told you :) We hope you all have a wonderful Christmas and New Years, and that you travel safe! -CFSB Staff

A. Crossfit Open Wod 14.5 21-18-15-12-9-6-3 reps for time of: Thrusters 95/65 Burpees

Normal hours today!! A. Squat 3rm B. Every 70 seconds for 10 rounds 1 plate push ( down and back - half the astro turfs distance) 10 Russian kettle bell swings 70/55

Closed Christmas Day guys :) no open gym hours. Have a merry Christmas

Hey guys! I will be posting Xmas Day hours on Xmas Eve night! So, look to the blog. Also, these are open gym hours, so it is not a coached class, although I will have a workout up on the board for those of you coming in with not much of an idea of what you'd like to do :)

Look at these awesome Fundamentals members. They will be in class this week, introduce yourself to them, if you don't the coach will go all rick flair on you  or even worse macho man on you...post which wrestler you'd like to see the coach channel in anger toward someone to comments. also... Click here for HOLIDAY HOURS. Before you ask.  This is a lot of stuff. Please read the workout and  get to understand it. For substitutions, scroll down to see the scaled version. 12 Days of Christmas - 20 minute cap 1 Muscle Up 2 Shoulder to Overhead 185/125 3 Cleans 185/125 4 Deadlifts 185/125 5 Handstand Push Ups 6 Toes to Bar 7 Box Jumps 30/24 8 Pull Ups 9 Pistols 10 Double Unders 11 Kettlebell Snatches 55/35 12 Burpees Notes: Format is as followed. 1…2,1…3,2,1…4,3,2,1…5,4,3,2,1…6,5,4,3,2,1…(Just like the song...duh) get as many reps as possible or finish within the 20 minute cap, scale accordingly. ____________________________________________________ **Scaling list 1 Muscle Up = sub will be 1 Chest to Bar + 3 Push Ups 2 Shoulder to Overhead 185/125 = sub will be...using a lighter weight 3 Cleans 185/125 *Full Squat is implied = sub will be power clean/hang power clean depending on your skill level 4 Deadlifts 185/125 = sub will be...using a lighter weight 5 Handstand Push Ups = subs will be push up, knees on box, toes on box 6 Toes to Bar = sub will be partial range of motion 7 Box Jumps 30/24 = sub will be height 8 Pull Ups = sub will be either ring rows or banded pull ups. 9 Pistols = sub will be double the amount for air squats 10 Double Unders = sub will be a 3:1 singles 11 Kettlebell Snatches 55/35 = sub will be either weight or american kettle bell swings 12 Burpees = sub will be...no sub...burpees.