CrossFit South Bend

Hey all, the deadline to order your summer swag is drawing near - click here to order now or it will be first come first serve with very limited supply!

[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. July Fundamentals: Tuesday July 5th 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="CLICK ME FOR NEW THINGS!" open="false"]New Summer Swag up to order! Click here to get you some New Offerings at CFSB: Functional Diagnostic Nutrition - Now Available at CFSB! New Stuff: CFSB Banner Program CrossFit Football Seminar Coming to CFSB! Click here for details Under Way! 2016 Summer Sports Strength and Conditioning Camp - its not too late if you want to get in on it. ***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 6.13.16" open="false"]Monday 6.13.16 A. 15-25 Minutes of Snatch Technique Work and Snatch Warm Up - Coaches Choice B. Every minute on the minute for 18 minutes Minute 1: 3 Hang Power Snatches Minute 2: 6-10 Unbroken Strict Pull Ups Minute 3: 30 seconds of a static pillar - if you can hold a 30 second pillar with no issues, perform alternating hand reach with pillar [Notes:] A. coaches choice, by the end of this you should have a general idea of what weights you'll be working with B. I want the pulling unbroken, find a scaling that allows you to hit the 6-10 range - I would also prefer a scaling that you start off on the higher end to allow for some attrition. If pillars are no big deal, perform alternating hand reach pillars <-- this guy kind of has the right idea, only we like forearms parallel to each other, not turned in and I want you to rotate your thumb upwards and your elbow down so that the shoulder is externally rotated. [/x_accordion_item][x_accordion_item title="Tuesday 6.14.16" open="false"]Tuesday 6.14.16 A. Squat 5rm @ 30X1 B. For time: 150 Push Ups Every time you break, perform a 200m sprint (100m out and back, outside...you know where it is) [Notes:] A. Stripping some of the tempo out of the bottom as we get closer to testing, control that shit on the down - fire up out of the hole, pause at the top to squeeze your glutes and press your ribcage down for a 1 count. B. Lets give you a range here If you can do 15 or less push ups as a MAX SET, you should probably scale the workout to incline push ups to some degree, find something you can maybe hit 20 on the first set if you needed to. If you can do 16 - 25 push ups in a sitting, quality push ups - you are probably fine to do this as Rx'd If you can stud out 26 or more push ups with no problem, do a deficit push up with a 45lb plate on both sides, still try to touch your chest to the ground - if you don't, it kind of defeats the purpose of the deficit. These are obviously just suggestions, you can modify on the fly, I don't want you finishing in 30 minutes, but I don't want you to finish the workout in 4 sets either. This gets us to one other topic - try not to snake the push ups, although I do believe there is a place in training for snaking push ups (let the arguments commence) or to shoot the elbow to the side, or internally rotate the shoulders, there is a reason we teach the push ups the way we do in regards to the context of what we are trying to get out of it and transferability to other movements. So just stay tight - maintain your position, screw your shoulders into the ground, keep the elbows in tight - chin chest hips touching the ground. Here Oh, and if you have issues running - pain in any way, we shouldn't have to ask, just row a 250 as a substitution. [/x_accordion_item][x_accordion_item title="Wednesday 6.15.16" open="false"]Wednesday 6.15.16 A. 3 Rounds 8 Minutes to perform 4 Minute Max Calorie Row 4 Minute amrap of 200m run, 10 Burpees, 10 wall balls rest 4 minutes [Notes:] Scoring is calories, plus the points in the other amrap, a 200m run counts as 20 points. so lets say you got 60 cal 200m run 10 burpees 10 wall balls 200m run 5 burpees your score is 125. Find a ball you can squat low enough with, and nail the target every time Sure, if you are in the middle of a 200m run and the timer goes off... just guess how many meters you ran and use that.[/x_accordion_item][x_accordion_item title="Thursday 6.16.16" open="false"]Thursday 6.16.16 A. 15-20 Minutes to work up to a Hang Power Clean x 3 B. 10 Minute amrap 5 Hang Power Cleans @ 45-55% of 3rm 10 Kipping Pull Ups Rest 30s between rounds [Notes:] A. Anytime you have hang work that is a x2, x3, etc. Unless otherwise specified, you stay connected to the bar. If it were written 1.1.1 instead of x3, it would make sense you are breaking from the bar. But it doesn't, so don't. Please for the love of god, if you know you have issues in the landing position (landing wide, knees forward, not low enough) stay at that weight until you have corrected the issue to move on, I don't care if its the bar. B. These are meant to be fast rounds, given you are taking 30s between rounds during the amrap. So pick something you feel snappy with on both the % and the scaling for kipping pull ups. Don't jump the gun on the rest either to get more rounds in, take the rest and work on making the rounds fast and unbroken if possible. [/x_accordion_item][x_accordion_item title="Friday 6.17.16" open="false"]Friday 6.17.16 A. 15-20 Minutes to find Press 2rm @ 30X1 B. 4 Rounds 18 Walking Lunges with high knee step between rest 30s Max Unbroken Toes to Bar rest 30s [Notes:] A. We are still stripping some tempo out, no long hold at the top, still a 1 count though, try to beat last weeks tempo press 2 B. The coaches should know what we want here with the high knee lunge step, we want a little balance work here - that may bring your ability to hit heavier weights down, so be it. Don't rip your hands on the Toes to bar, you have my permission to leave a few reps in the tank on this one.[/x_accordion_item][x_accordion_item title="Saturday 6.18.16" open="false"]Saturday 6.18.16 A. 5 Rounds 5 Minutes on, 4 Minutes off 10 Thrusters 10 Burpees over the bar 50 Double Unders [Notes:] I want something pretty smooth for the thrusters, if you've done the workout sage that we used for testing week about 8 weeks ago, use that weight. If not, we will find something that day, again, don't care if its the bar as long as it looks pretty. This is going to be a sweaty workout, and I am looking for pacing here and consistency - so give me that, I want your first round to look the same as your last. Scaling for doubles, we will talk about that during class [/x_accordion_item][x_accordion_item title="Sunday 6.19.16" open="false"]Sunday 6.19.16 A. @ the top of a running clock 0 - 20 mark Row 1k as fast as possible, rest the remainder of the time   20-40 mark 4 minutes to complete as fast as possible, rest the remainder of the time 40 Deadlifts 40 Calorie Row   40-60 minute mark (this one is optional, as we will be going over on time) 4 minute amrap 5 Wall Walks 10 Box Jumps   [Notes:] These are meant to be as fast as possible efforts, so get after it, I want you to really feel as though you need that rest   [/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

Hey everyone, All classes (and the gym) is/are closed on Saturday June 11th at CrossFit South Bend - we will be having our Whole Foods Bring A Friend Day at 9:00am on location at Whole Foods! Click here for more details  

[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_creative_cta padding="25px 25px 25px 25px" text="Click Here<br>To Contact Us!" font_size="36px" icon="phone" icon_size="48px" animation="slide-top" link="mailto:amy@crossfitsouthbend.com" target="blank" color="rgb(241, 250, 238)" bg_color="rgb(29, 53, 87)" bg_color_hover="rgb(230, 57, 70)"][/cs_column][/cs_row][/cs_section][cs_section parallax="false" style="margin: 0px;padding: 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="1/2" style="padding: 0px;"][x_feature_box title="What is it?" title_color="" text_color="" graphic="icon" graphic_size="60px" graphic_shape="square" graphic_color="#ffffff" graphic_bg_color="rgb(168, 218, 220)" align_h="center" align_v="top" side_graphic_spacing="20px" max_width="none" graphic_icon="question-circle"]The CFSB Banner program is a program designed to put the names of quality local businesses in front of CrossFit South Bend members. That way if anyone from CFSB needs to hire someone else for a particular service they have some great local businesses to immediately turn to. Think of it as Angie’s List for the CrossFit South Bend community. [/x_feature_box][/cs_column][cs_column fade="false" fade_animation="in" fade_animation_offset="45px" fade_duration="750" type="1/2" style="padding: 0px;"][x_feature_box title="Why are we doing it?" title_color="" text_color="" graphic="icon" graphic_size="60px" graphic_shape="square" graphic_color="#ffffff" graphic_bg_color="rgb(168, 218, 220)" align_h="center" align_v="top" side_graphic_spacing="20px" max_width="none" graphic_icon="thumbs-up"]As small-business owners ourselves right here in Michiana we care about supporting other local business in the area. A few years back we created a CFSB Professional’s Network webpage to let CFSB members know about the services provided by other CFSB members. The only problem we noticed was that people weren’t checking out the webpage to look for other professionals. With the banner program we intend to solve that problem by having the business information presented directly in the gym. [/x_feature_box][/cs_column][/cs_row][/cs_section][cs_section parallax="false" class="cs-ta-center" style="margin: 0px;padding: 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_text_type prefix="What" strings=" does it cost" suffix="?" tag="h3" type_speed="50" start_delay="0" back_speed="50" back_delay="3000" loop="false" show_cursor="true" cursor="|" looks_like="h3"][x_feature_list][x_feature_box title="One-time cost for banner to be created" title_color="" text_color="" graphic="icon" graphic_size="60px" graphic_shape="circle" graphic_color="#ffffff" graphic_bg_color="rgb(230, 57, 70)" align_h="left" align_v="top" side_graphic_spacing="20px" max_width="none" child="true" connector_width="1px" connector_style="dashed" connector_color="hsl(0, 67%, 48%)" graphic_icon="paint-brush"]$100-$150 depending on the banner design[/x_feature_box][x_feature_box title="CFSB Members who want to advertise their banner in the gym" title_color="" text_color="" graphic="icon" graphic_size="60px" graphic_shape="circle" graphic_color="#ffffff" graphic_bg_color="rgb(230, 57, 70)" align_h="left" align_v="top" side_graphic_spacing="20px" max_width="none" child="true" connector_width="1px" connector_style="dashed" connector_color="hsl(0, 67%, 48%)" graphic_icon="group"]$50 a month, or $500 a year (17% off monthly price if paid in full up front)[/x_feature_box][x_feature_box title="non-CFSB Members who want to advertise their banner in the gym" title_color="" text_color="" graphic="icon" graphic_size="60px" graphic_shape="circle" graphic_color="#ffffff" graphic_bg_color="rgb(230, 57, 70)" align_h="left" align_v="top" side_graphic_spacing="20px" max_width="none" child="true" connector_width="1px" connector_style="dashed" connector_color="hsl(0, 67%, 48%)" graphic_icon="male"]$75 a month or $750 a year (17% off monthly price if paid in full up front)[/x_feature_box][/x_feature_list][x_card animation="flip-from-top" center_vertically="true" front_style="border-width: 8px 8px 8px 8px; border-style: solid; border-color: rgb(29, 53, 87); color: #ffffff; background-color: rgb(69, 123, 157);" front_icon="ship" front_icon_size="36px" front_icon_color="#99cbed" front_title="What should you advertise your business at our gym?" front_text="Put simply, we’re all more likely to hire someone we know and like from the gym rather than some stranger that we’ve never met before. The only hurdle for most people in hiring someone from the gym is that most people don’t necessarily know what businesses are represented by the different members of the gym. This banner program is meant to solve that problem. " back_style="border-width: 8px 8px 8px 8px; border-style: solid; border-color: rgb(69, 123, 157); color: rgb(29, 53, 87); background-color: rgb(168, 218, 220);" back_title="How do you go about getting your business to be part of the banner program?" back_text="Click the button below and we will set you up!" back_button_text="Click Me!" back_button_link="mailto:amy@crossfitsouthbend.com" back_button_color="#ffffff" back_button_bg_color="rgb(230, 57, 70)" padding="10% 10% 10% 10%"][/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="CLICK ME FOR NEW THINGS!" open="false"]New Summer Swag up to order! Click here to get you some Wellness Wednesday –Lauren's Story - 17lbs lost while driving 500 miles a week for work CrossFit Football Seminar Coming to CFSB! Click here for details Starting Soon! 2016 Summer Sports Strength and Conditioning Camp Whole Foods Bring a Friend Day and Paleo Tour Dates released! Click here - as a side note, all classes are cancelled Saturday on account of the BAFD! Write up – Tempo Movements and Programming ***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 6.6.16" open="false"]Monday 6.6.16 A. 15-20 minutes to find Press 2rm @ 30X2 score is weight B. Every Minute on the Minute for 20 minutes Odd Minutes: 20 seconds of Thrusters Even Minutes: 100 Yard Sprint (50 yard out and back) score is number of thrusters [Notes:] A. We are stripping some of the tempo out as it gets closer to the testing week, I still want that 2 seconds at the top so you can be aware of what your midline feels like in the overhead position B. Pick a range of motion and weight you feel comfortable keeping steady with the 20 seconds, 80-90% effort on the sprints [/x_accordion_item][x_accordion_item title="Tuesday 6.7.16" open="false"]Tuesday 6.7.16 A. 15-20 Minutes to find Deadlift 3rm @ 32X1 score is weight B. 8 Minute amrap 3 Deadlifts at 45-55% of today's 3rm 3 Pull Ups 6,6...9,9...12,12... score is # of reps [Notes:] A. Just because there is a 2 count at the bottom doesn't mean you should lose position and tension, use the 3 count on the way down to find your hamstrings B. Its a ladder, and has the possibility of getting you into a higher volume of reps - just keep the deadlifts clean when you hit that touch and go, and for the pull ups, I would prefer ring rows so you aren't fumbling to get into a band. Pretty grip intensive day, so stretch your forearms after. [/x_accordion_item][x_accordion_item title="Wednesday 6.8.16" open="false"]Wednesday 6.8.16 A. 3 Rounds 8 Minute amrap 20 Burpees 20 Kettlebell Swings 20 Ball Slams 30 Double Unders Rest 6 Minutes between rounds Score each round with total reps separately [Notes:] The Catch: Each round, the movements will be in a different order. Round 1: See Above Round 2: Kettlebell Swings, Doubles, Ball Slams, Burpees Round 3: Ball Slams, Kettlebell Swings, Burpees, Doubles Try to stay consistent even though you have a different order each time   [/x_accordion_item][x_accordion_item title="Thursday 6.9.16" open="false"]Thursday 6.9.16 A. 15 Minutes to move through Carl Paoli's pistol progression 1-4 Want to watch a few videos about them before hand? let me help you out  B. 4 Rounds Bulgarian Split Squat 8-12, rest 30 seconds between legs Rest 2:00 500m Row @ 80% Rest 2:00 [Notes:] A. Just some prep work B. Stay in the range for the split squats, don't sandbag it, but don't murder yourself on the row either.[/x_accordion_item][x_accordion_item title="Friday 6.10.16" open="false"]Friday 6.10.16 A. Amrap in 25 minutes Max Unbroken Chin Ups *supine grip Farmers Walk 60 yards (30 out and back) AHAFP Max Banded Tricep Extensions in 60 seconds Heavy Prowler Push 60 yards (30 out and back) AHAFP [Notes:] Just a grind, mosey on through this and try to stay heavy through the amrap, no score, just grind through - if someone is in your way, chill the fuck out and wait for them to finish, people can start on different stations. Try to hit a 1 second pause at the top of the chin ups, and a 1 second pause at the bottom of the banded tricep extensions as well.[/x_accordion_item][x_accordion_item title="Saturday 6.11.16" open="false"]Saturday 6.11.16 A. Whole Foods BAFD! All of the details can be found here The workout is a surprise, but it will be simple enough to accommodate a large group of people with varied skill levels. Bring all yo friends for a team wod![/x_accordion_item][x_accordion_item title="Sunday 6.12.16" open="false"]Sunday 6.12.16 - mini comp style A. Amrap in 4 minutes Diane rest 20 minutes   Amrap in 4 minutes Fran rest 30 minutes   Amrap in 4 minutes Elizabeth rest 20 minutes   Amrap in 4 minutes Amanda rest 20 minutes [Notes:] I will have plenty of simple scaling to accommodate to get the right dose response, I am looking for something pretty fast paced through the 4 minutes, but something where you feel as though you'll need the 20 minute rest. Again, with some of these weekend workouts we are running a bit longer than an hour, so if you can't stay, get what you can get in, and call it. [/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]