CrossFit South Bend

[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"]2017 Whole 90: Only 12 Days Left to Sign Up  January Fundamentals Begins This Week!  CrossFit Kids Camp - Limited Spots Left!  Swole 90! Want to get yuuuuuuuge? Crossfit South Bend Christmas Party – Saturday January 21st @ 6:00pm Why CrossFit Kids? Next BAFD @ CFSB Date Announced ***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 1.9" open="false"]A. Strength Front Squat 15 minutes to work to a heavy triple B. CP 3 Rounds for time - 20 minute cap 10 Heavy Front Squats 20 Burpees Over the Bar 50 Double Unders C. Cool Down Couch Stretch 2 minutes each side Pigeon Stretch 2 minutes each side *this one if time allows Notes: B. Front Squat in wod - suggestion of 60-70% of your triple, this is pulled from the floor.[/x_accordion_item][x_accordion_item title="Tuesday 1.10 - January Fundamentals Begins" open="false"]A. Strength Speed Power Snatch 15 Minutes to work to a heavy 2 B. Aerobic 3 Rounds - 3 Minute Amrap 5 Power Snatches working on Touch and Go 10 Toes to Bar 15 Box Jumps with Step Down rest 2 Rounds C. Cool Down Mandatory Coaches Choice Cool Down Notes: Choose a weight for the PS in the wod you can focus on practicing TNG reps, looking for smooth movement and consistency in the wod[/x_accordion_item][x_accordion_item title="Wednesday 1.11" open="false"]A. Strength Press 15 minutes to work to a heavy single B. CP 10 minute amrap 10 Push Presses @ your press heavy single weight 20 Ball Slams C. Cool Down Coaches Choice Glute Stretch/smash 3 minutes each side Notes: Don't ask, the push presses for the wod are pulled from the floor[/x_accordion_item][x_accordion_item title="Thursday 1.12 - CrossFit Open Registration Begins" open="false"]A. Strength/Speed Hang Clean 15 minutes to work to a heavy triple B. Aerobic 5 Rounds - 3 Minute Amrap 3 Power Cleans 6 Push Ups 9 Air Squats rest 1 minute between rounds C. If time allows 3 Rounds 30s Doorway stretch each shoulder 10 Reverse Snow Angels Notes: A. Try to beat last weeks Hang Clean B. Pick weights and scaling for the workout that you can be CONSISTENT with hitting each round...for those of you who have picked up on what this workout is, I want you RESETTING at the top of each round on this one to look for consistency.[/x_accordion_item][x_accordion_item title="Friday 1.13" open="false"]A. Strength 4 Rounds Bench Press Heavy 5 60s Banded Good Mornings rest 2-3 Minutes B. CP 3 Rounds Max Unbroken Kipping Pull Ups rest 60s Max Unbroken Wall Balls rest 60s[/x_accordion_item][x_accordion_item title="Saturday 1.14" open="false"]A. CP Teams of 3 - 20 Minute Amrap Double Unders x 50 Row Max Calories Max Kettlebell Snatches[/x_accordion_item][x_accordion_item title="Sunday 1.15 - Whole90 Begins" open="false"]A. CP Beat the Coach 1.2 Every 30 seconds for 10 minutes: 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @ 225/150 lbs To complete this workout as Rx, you must complete all 20 reps at 225 lbs. If you cannot do 225 lbs for the entire workout, then scale accordingly. Your score is the weight that is on the bar when you finish. If you take off weight, you can not add weight back on.[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

Click here to contact Carl Click here to contact Brandon

[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="true"]Nikki's Story - Eating healthy while flying most weeks for work January Fundamentals Begins Next Week!  The lost and found box @ CFSB!  Crossfit South Bend Christmas Party – Saturday January 21st @ 6:00pm Why CrossFit Kids? Next BAFD @ CFSB Date Announced WHOLE 90 LAUNCHED! 2017 Whole 90 Nutrition Challenge Announced   ***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 1.2.17" open="false"]A. Power Snatch or Full Snatch 15 Minutes to work to a heavy double Score is weight B. CP Every minute on the minute for 12 minutes Minute 1: Power Snatch or Full Snatch Double @ 80-90% of your 2 Minute 2: 30-50 Double Unders Minute 3: 7-10 Bar Over Burpees Score weight, doubles, bar over burpees separately C. As soon as the workout is finished, rest 2 minutes to get a PVC pipe, then perform 4 minute amrap 5 Pass Throughs 2 Spiderman with vertical reach each leg Notes: A. Pick one. If you are going to be performing the open - hit a full snatch. If flexibility allows, hit a full snatch.[/x_accordion_item][x_accordion_item title="Tuesday 1.3.17" open="false"]A. Push Press 15 minutes to establish a heavy 2 B. Aerobic Work 3 Rounds 3 Minute Amrap 3 Shoulder to Overhead @ 55-65% of today's 2 6 Toes to Bar 9 Box Step Ups rest 2 minutes between rounds C. rest 2 minutes after the last round and perform a mandatory coaches choice cool down Notes: Try to be consistent in your scoring on part B.[/x_accordion_item][x_accordion_item title="Wednesday 1.4.17" open="false"]A. Hang Clean 15 minutes to establish a heavy unbroken 3 B. CP 8 Minute amrap 3 Hang Cleans @ 80-90% of today's 3 5 Muscle Ups C. rest 2 minutes after part B and perform 4-6 minute amrap 10 Pass Throughs 10 Left Leg Rocking Couch Stretch 10 Right Leg Rocking Couch Stretch Notes: Dropdown scaling for part B. Can't do muscle ups? do 10 Chest to Bar Pull Ups....Can't do those? Do 15 Ring Rows.[/x_accordion_item][x_accordion_item title="Thursday 1.5.17" open="false"]A. Bench Press 15 minutes to hit a heavy 5 @ 3111 B. Aerobic 3 Minute Row for cals rest 3 minutes 3 minute amrap push ups every time you break, perform 10 American KB Swings rest 3 minutes 3 Minute Row for cals rest 3 minutes 3 minute amrap push ups every time you break, perform 10 American KB Swings rest 3 minutes C. If time allows 3-5 Rounds 30s Doorway stretch each arm 5 Reverse Snow Angels[/x_accordion_item][x_accordion_item title="Friday 1.6.17" open="false"]A. 15 Minutes of kipping skill practice B. Touch and Go Deadlift 15 Minutes to work to a MODERATE AND PRETTY 10 C. Lactic Endurance Teams of 6 For time 20 Unbroken Deadlifts 8x30 Yard out and back runs D. Accumulate 3 minutes each side in a banded hamstring stretch Notes: B. Make it pretty, you can use your 10 here to move up or down from for part C. C. Yeah, choose a weight you can be pretty with but move move move. This is a short lactic endurance workout. You hit 20 TNGDL, then do your runs, tag the next athlete up.[/x_accordion_item][x_accordion_item title="Saturday 1.7.17" open="false"]A. Teams of 2 12.9.6 Thrusters @ 125/85 Handstand Push Ups 50 Burpee Box Jump Overs 6.9.12 Thrusters Handstand Push Ups Notes: Share the work however you'd like! Scaling with either be HSPU, Bench Dips, or Hand Release Push Ups[/x_accordion_item][x_accordion_item title="Sunday 1.8.17" open="false"]A. 3 Rounds Row 30 Cals TNG Power Snatch 10.10.10 Double Under 10.20.30 Note: the " . " denotes you'll break from the set for a few breathes.[/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;"][cs_text]Why get your kids involved in our CrossFit Kids Program? There are many reasons to get your kids involved in a Strength and Conditioning program. Our training program can be a great base for kids to carry them into other sports as well as developing discipline in life and lessons in staying fit and healthy throughout their lives. There are three main areas kids gain from training at a young age. Physical Benefits Training is great for kids because of the wide variety of disciplines it involves, from weightlifting to calisthenics to gymnastics. Kids brains are like little sponges, itching to make neurological connections and adaptations. These connections in the brain are made in response to stimuli. The more kids can be exposed to when they are young, the more connections and capacities they develop and retain for the rest of their lives. Think of friends you have who did not play sports growing up, unless they have consciously worked at it as an adult, they are probably still somewhat uncoordinated. On the other hand, people you know who trained regularly in athletics growing up have a capacity to take on new things still as adults and display efficient and effective movement with their bodies. Emotional Benefits Our program is similar to sports and martial arts in how it can develop children on an emotional level. In our program we will work with kids on sportsmanship, leadership, teamwork, listening skills, self-discipline and manners. These are all skills, though not physical, that will help kids become successful later in life. In addition, You’ll see a noticeable difference in the confidence level of children who have been doing Strength and Conditioning programs. As their bodies get fitter and their abilities expand, children generally become more physically active and less self-conscious in other athletic situations. You’ll also see children lose considerable amounts of weight, resulting in a major change in body image and a big boost in self-esteem. This is especially important and beneficial in the pre-teen years. Fitness as a Lifestyle One of the main reasons we wanted to start working with children is because we feel it is important to instill the value of fitness at an early age. It is also important to make sure kids find fitness fun – if children grow up associating working out with being something enjoyable and clearly seeing the benefits to their bodies and health, then they are more likely to keep fitness as a priority throughout their lives. Eating healthy becomes a natural and normal choice and being active becomes something they just do. Enrolling kids in an all-encompassing program like ours also shows children health and fitness is something their parents prioritize and want to educate them about. The benefits of our program can be long lasting for children, both physically and mentally, and it is a great activity for children to get into at any age. At CrossFit South Bend, we coach kids from ages 5 to 17. At the younger ages, Our program develops their bodies across a broad range of skills. By exposing them to a variety of stimuli therefore their bodies adapt and grow both physically and neurologically. As teenagers, training is a fun and efficient way for young athletes to develop the strength and conditioning base they need to excel in their sport of choice. A really cool thing about getting your kids into training, is when a whole family ends up working out together.  So maybe when you bring your children to check out our kids and teens program, you might check one out yourself, too. Sharing a love for fitness can be not only a time for your family to bond, but also ensures you more happy healthy years together. Want to learn more about our Kids/Teens CrossFit Camp? Click here to get the details Spots are limited, camp begins January 7th! Want to contact us? Contact the head coach Amy below! 574.323.1832 [/cs_text][/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;"][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"]2016-2017 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. 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_item title="I want to send my friend 15% off of their first month of Fundamentals!" open="false"]Want to send your friend15% off? Click here to do it![/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

Yo, we are getting a lot of stuff in our lost and found. We will put it all in a box, and if you don't come in to grab your lost and found stuff in 10 days - its either donated or ours. If you see me sipping out of your coffee cup in 11 days...Deal with it.