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;”][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

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[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.

[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”]Add some content to your accordion item here.[/x_accordion_item][x_accordion_item title=”Monday 12.26.16″ open=”false”]A.

15 Minutes to Establish a Back Squat 1rm or 3rm

B.

For time

“Annie”

50.40.30.20.10

Double Unders
Sit ups

12 Minute Cap

Notes:

Hit it, lets see how your back squat looks.

If your doubles are shabby, cut the doubles in half. If you cannot do them at all…Hit singles for a 2:1.[/x_accordion_item][x_accordion_item title=”Tuesday 12.27.16″ open=”false”]A.

Power Snatch 1rm or 3rm

B.

Every minute on the minute until you cannot finish the round in the time allotted

1 Power Snatch @ 80%
2 Bar over Burpees

*the burpee number will increase each round by 2

[note]
For the conditioning, it looks like this

minute 1
1 power snatch
2 burpees over bar

minute 2
1 power snatch
4 burpees over bar

minute 3
1 power snatch
6 burpees over bar

continue until you can no longer finish the burpees of that round in the minute.

score is the minute round you were on, and the burpees you finished before the time stopped.

So if I was on minute 10, and finished 18 Burpees

I would put 10+18[/x_accordion_item][x_accordion_item title=”Wednesday 12.28.16″ open=”false”]A.

15 Minutes to establish a Deadlift 1rm or 3rm

B.

Row 2k @ 100%

Notes:

Keep the deadlift pretty, and go hard on the 2k[/x_accordion_item][x_accordion_item title=”Thursday 12.29.16″ open=”false”]A.

1x Max effort Pull Ups or Ring Rows

B.

18 Minute Amrap

15 Overhead Reverse Lunges 45/25
12 Box Jumps with step down 24/20
9 Toes to Bar

[note]

For the workout, these are plates held overhead, and the box jump step downs are mandatory

toes must touch the bar to count![/x_accordion_item][x_accordion_item title=”Friday 12.30.16″ open=”false”]A.

20 Minutes to establish a Power Clean 1rm (or 3rm, see notes)

B.

CP Battery Test

8 Minutes AMRAP
Max Power Cleans at 90% of 1RM/3RM

***Notes***

Power Clean: Today we are going to hit a heavy single. IF YOU are within 3 months of completing Fundamentals or Accelerated Fundamentals you will complete a Hang Power Clean or Power Clean 3RM, whichever you are most versed at. This is that day to go for it, but remember to be smart. Don’t make unrealistic jumps. If form is going to shit, don’t keep adding weight and expect it to get better.Suggested Warm Up: Bar x3, 40% x3, 50% x3, 60% x2, 70% x2, 80% x1, 90% x1, 95% x1, MAX, MAX[/x_accordion_item][x_accordion_item title=”Saturday – Closed (perhaps!) New Years Eve 12.21.16″ open=”false”]We may have some abbreviated open gym hours here during the day. We will post the day before if we do![/x_accordion_item][x_accordion_item title=”Sunday – Closed (perhaps!) New Years Day 1.1.17″ open=”false”]We may have some abbreviated open gym hours here during the day. We will post the day before if we do![/x_accordion_item][x_accordion_item title=”PUT YOUR TESTING RESULTS IN ME” open=”false”]Putting your results in, and what we do with the data.

Want to have some bearing on what is programmed at CrossFit South Bend? Then put your results in at the end of the testing and baseline week.

Click here to do so[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]