CrossFit South Bend

Hey all, it looks like they have confirmed the use of dumbbells this year in the open. So instead of us running around and scrambling to look for dumbbells all over the place we thought we would ask our members if they have any 35,50,20 lb Dumbells that they would be looking to either part with or let us borrow for the wod that week- post to comments and let us know!

[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"]CrossFit Open 2017 Registration is up! Form Collars For Sale Free Protein Samples @ CFSB! Limited Supply! Open Prep Skill Sessions @ CFSB What Causes IBS? - Wellness Wednesday Should you try an elimination diet? - WW Childcare Partnership with CFSB and Free Time Kids Playcare! ***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!)** Member Referral Program – Always – Want to send your friends a discount to CFSB? Now you can. Click here to learn more.[/x_accordion_item][x_accordion_item title="Monday 1.30" open="false"]A. Strength Speed Full Clean 15 Minutes to work up to a heavy single NOTE: If you have no business hitting a full single, I will accept either the complex Power Clean + Front Squat, or Simply Power Clean. Score weight B. CP 4 Rounds 45s Toes to Bar 45s Double Unders 45s Full Cleans @ 70% of today's single/complex 45s rest Score total reps combined Notes: A. Make it pretty at a lighter weight before you add load to this, you may simply just need practice - in which case it may be more appropriate to hit a set of 4 with the bar, rest 45-60s, then do it again through the course of the 15 minutes. B. TTB scaling is games scaling, Double under scaling is relative to your ability, full cleans - whatever you used as your scaling for A, do that for the workout.[/x_accordion_item][x_accordion_item title="Tuesday 1.31" open="false"]A. Absolute Strength Back Squat 15 minutes to work to a heavy 5 Score weight B. Aerobic 3 Rounds 3 Minute Amrap 25ft Overhead Plate Lunge 12 Burpees onto the plate 25ft Overhead Plate Lunge 12 Plate Ground to Overhead 3 minute rest Score total rounds+reps Notes: A. Keep it heavy but control the bar, you may want to leave a little in the tank on this one. So, not just the tip, but not all the way either. B. Choose a plate that you can keep this aerobic - smooth and continuous.[/x_accordion_item][x_accordion_item title="Wednesday 2.1" open="false"]A. Absolute Strength Deadlift 15 minutes to work to a Heavy 7 @ 32X1 Score Weight B. 2 Rounds, @ the top of a 10 minute mark, perform 5 Deadlifts @ 90% of 7 10 Chest to Bar or Jumping Pull Ups Row 15 Calories 5 Deadlifts @ 90% of 7 10 Chest to Bar or Jumping Pull Ups Run 15 Ten Yard Shuttles rest the remaining time in the 10 minutes Because we will more than likely stagger and there may be some timing calculations - how about you just hit it hard and we don't score this today. Notes: A. Hit it heavy, but control the tempo - the tempo will make you have to lighten the load a bit B. Coaches Notes - fastest rowers and guys through first, stagger every 2 minutes for heats to allow no one to run over each other.[/x_accordion_item][x_accordion_item title="Thursday 2.2" open="false"]A. Absolute Strength/Prehab 3 Rounds 5 Heavy Bench Press 10 Reverse Snow Angels - 3 sec Down+ 3 sec Up =1, use weight if needed Score is BP weight B. Aerobic/Recovery 20 Minute Amrap @ Conversational Pace 10 Unbroken Bar or lighter (DB) Thrusters 20 Hollow Rocks 4 Unbroken Turkish Get Ups Score = No Score - Continuous sweaty movement gives you a gold star Notes: A. Rest 3-5 minutes between your heavy sets B. you shouldn't need much workup on this one, I want to to be smooth and conversational - just get sweaty and loose. Pay attention to the movement![/x_accordion_item][x_accordion_item title="Friday 2.3" open="false"]A. Technique Work Full Thacker Method - However long it takes...I mean, perhaps a 25 minute cap B. Lactic Endurance Teams of 2-4 4 Rounds AFAP 10 Unbroken Kettlebell Swings 20yd Plate Push Score is team time Notes: Lets just talk about part B. It goes like this Person 1 hits 10UB KBS, Prowler pushes 20 yards down - where there sits another kb, swing that one 10 times, push the plate back, swing the original one 10 times, push down, swing the far one 10 times - push it back, tag partner 2. Go hard on this one. So hard. But not so heavy that you grind to a stop.[/x_accordion_item][x_accordion_item title="Saturday 2.4" open="false"]A. 5 Rounds - 90s to perform at each station Station 1: 10-15 Kipping HSPU or 20-30 Push Ups Station 2: Heavy Single Arm Overhead Carry - 20yd left, 20yd right Station 3: 20-30 Unbroken KB Swings Station 4: 15-20 Alternating Kossack Squats with KB in goblet position B. Extra Credit - if time allows Hit a hard 500m row for time. Notes: A. either you have the HSPU or you don't, I want something that you can stick within the range of reps that I want. overhead walks and kbs are self explanatory The kossack squats, if you cannot do them weighted, do them while holding the pull up rig - if you can't do that, just hold a goblet squat for 60s[/x_accordion_item][x_accordion_item title="Sunday 2.5 CLOSED FOR BUSINESS SEMINAR" open="false"]Yo - we closed today for a business seminar, sorry all! But let me hit you with this I want you to look up CrossFit Open Wod 12.1 and do it from home. Post your score to comments. Who has the balls to do it?[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

Hey guys our Driven Inventory has arrived! Want to give it a try? We have free samples of their 4 most popular flavors while they last. Make sure to bring a shaker cup. We have 2lb containers, as well as single serving packets available for sale. Once they are gone, they are gone! So get in here!

Guys and Gals, Retail is going to be an important part of our business for the remainder of 2017 and beyond. We know you have choices when it comes to the products you buy that support your goals in this gym, and we know you have your favorites. You don’t have to buy these products from us, but this line is going to be vital to our success moving forward. It’s another avenue for us to grow our business, expand our facilities, purchase new equipment, hire new coaches, etc. All we ask is that you give us a chance. One of the first places we have decided to focus our attention is Whey Protein. We have done a lot of research looking for a Whey Protein that CrossFit South Bend would proudly stand behind. We have chosen Driven Nutrition’s whey to proudly sell at the gym. Driven’s Whey is grass fed, it contains BCAAs and has 23g of protein per serving. Driven Whey also has a variety of flavors including Banana Pie, Caramel Latte, Chocolate Milkshake, Cinnamon Roll, Strawberry Milkshake and Vanilla Dream. Out of all of the whey protein we researched, we feel that Driven Nutrition’s whey meets the demands of our community. We will have free samples available so make sure to bring a protein shaker to class! If you like the products (and we think you will), we’d love your support and we’ll do our best to maintain a good inventory. If not, we’re grateful for the opportunity. Either way, we want your honest feedback. A note from Brandon: What's more important than supplements? Lifestyle. Lifestyle. Lifestyle. Most of the time, the people that we work with can help a lot in the recovery and training process by simply adhering to the basic lifestyle guidelines. It is wise to ensure that all bases are covered before we stem into areas around supplementation. OPEXfit - Supplements: What's Really In There?  

[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]CrossFit South Bend will now be partnering with Free Time Kids PlayCare! If you are a member at CFSB you will receive a special rate at Free Time Kids PlayCare - the only thing you'll have to do is bring your FTKP Card in to have it signed by your coach! How does it work? 1. Drop your kiddo(s) off at Free Time Kids Playcare - roughly 7-8 minutes away from CFSB *map here 2. Come work out at CFSB 3. Get your FTKP Partnership Card signed by the coach at CFSB before you head out to get your special rate. Want to know more about them? Full website What to Expect - Drop off, during care, pick up Hours and Rates  - Note: discounted rates for CFSB members are $6 per hour 1st child, $3 per hour for all siblings.[/cs_text][/cs_column][/cs_row][/cs_section][/cs_content]