[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"]Wellness Wednesday - How to easily make restaurant quality food at home Fundamentals - July Fundamentals registration is open 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 ***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 6.20.16" open="false"]Monday 6.20.16 A. 15-20 minutes to find: Close Grip Bench Press 2rm @ 30X1 score weight B. 3 Rounds - 5 minute each round @ the top of each 5 minute mark perform 8-12 Front Squats, pulled from the ground 400m Run rest the remainder of the time score on the whiteboard - i'd like to know your weight, and if you can give me where you are finishing each round that would be cool too. so it may look something like this 2:30 @ 135, 2:20 @ 155, 2:18 @ 155. [Notes:] CGBP:The close grip bench press will be performed per our standard of  having your index finger directly on the line where the knurling meets the smooth section of the bar. 3 down, 0 at the chest, fast as possible up, 1 second at the top. Front Squats: You can move up as the rounds progress if you'd like, but stay in the range of 8-12 and keep the reps clean, these reps are unbroken by the way. I am looking for a seamless transition from the front squats to the run.[/x_accordion_item][x_accordion_item title="Tuesday 6.21.16" open="false"]Tuesday 6.21.16 A. Every minute on the minute for 10 minutes: 3 Tall Power Cleans B. Ever minute on the minute for 10 minutes: 3 Clean Lift Offs @ 21X1 don't score the skill work C. 15 Minutes to complete 50 Strict Pull Ups 100 Russian KB Swings 150 Double Unders Partition the reps however you'd like to finish score on the whiteboard time or total reps performed [Notes:] Part A and B are technique work, which means light, fast, and smooth for the weight selection - I don't care if it is a PVC pipe. You can ONLY move up in weight if the coach tells you to do so for these two. The way I am envisioning this; the coach will take 5 minutes to gloss over the tall power clean, then start the emom (everyone can start from the bar and move up from there if t0ld by the coach, if not, you stay at the bar until told otherwise) After the emom, the coach will gloss over the clean lift off to above the knee and then start the emom, again, everyone starting from the bar. The tall power clean should possibly take around 12-15 seconds from the bell if you are proficient with it as should the clean lift off with the assigned tempo, the time it takes for you to finish coupled with how sound the movement looks gives me an idea of if you should be moving up or not. If it takes you 30-40 seconds to finish the lift, then you probably had a lot of  thought involved with the movement and should stay relatively low in weight. This is also skill work so it should be low fatigue and snappy - we aren't hitting a max triple at either of  these today. For those people who are a little more developed in these movements, go ahead and hit it. Part C: Scale appropriately and get the work done however you'd like. Try to get some thinking done prior to coming in on how you want to break this up - we aren't going to give you 10 minutes to get a damn plan on the board.[/x_accordion_item][x_accordion_item title="Wednesday 6.22.16" open="false"]Wednesday 6.22.16 A. 3 Rounds 8 minute amrap 10 No Push Up Burpees 10 Sandbag to Shoulder 100 Yard Shuttle 2 minutes rest between amraps (yeah, 2 minutes) score rounds on the whiteboard [Notes:] okay...lets see if I can explain this without creating a diagram. preferably, this workout is done outside. each person is set onto a yard marker outside with a sandbag. we have 11 yard markers - 0, 5, 10, 15, 20, 25, 30, 35, 40, 45, 50. If we have more people than yard markers, the other athletes will be placed across the parking lot from another athlete who is on a yard marker. in place, you will perform 10 no push up burpees on your yard marker, 10 sandbag to shoulder, on your last sandbag to shoulder rep - keep the sandbag on your shoulder and perform a 100 yard shuttle. the shuttle will be performed by stepping out from wherever you are at on the yard marker, cutting and running to the 50, then cutting and running to the 0, then run back to wherever you were at on the yard markers for the next round. If you are at a 0 or 50 yard marker, you will perform a down and back. be consistent on rounds and rest 2 minutes between - you may have to pull back the intensity/speed with such little rest.[/x_accordion_item][x_accordion_item title="Thursday 6.23.16" open="false"]Thursday 6.23.16 A. Back Squat 2rm @ 30X1 15- 20 minutes to get it done score weight B. 4 Rounds 30 seconds of toes to bar 30 seconds rest 30 seconds of push press 30 seconds rest score total reps on the board [Notes:] Back Squat - this is a setup for next weeks testing - there is no rest at the bottom but we are still controlling that tension on the way down. Use this number as a guideline for what you may want to hit next week. Part B: you can break sets up during the 30, but try to choose a weight and scaling that allows you to move consistently throughout.[/x_accordion_item][x_accordion_item title="Friday 6.24.16" open="false"]Friday 6.24.16 A. 5 Rounds 3-5 Overhead Squats rest 30s 3-5 Chest to bar rest 2:00 B. 20 Minute amrap @ 70% aerobic - smooth and easy 5 Inchworms, arms only 10 Cal Row 40 yards KB/DB Waiters Walk/Farmers Walk Combo (20 out, 20 back) :30s Banded Squat Support [Notes:] For the OHS, you can build as long as you have business to do so. Remember, the qualifications to move up aren't always because you CAN do it, but SHOULD you do it. The small bricks of chest to bar are just to get a little practice in for some of the testers as well as just practice in general. Part B is some recovery work - so don't try to crush it - move smooth get sweaty and pick your breathing up. [/x_accordion_item][x_accordion_item title="Saturday 6.25.16" open="false"]Saturday 6.25.16 A. 5 Rounds 3 Power Cleans 135/95 6 Push Ups 9 Air Squats rest 1 minute between rounds [Notes:]   Scale so that you can move smooth through the rounds, stay consistent[/x_accordion_item][x_accordion_item title="Sunday 6.26.16" open="false"]Sunday 6.26.16 A. 4 minutes to perform row 750m max toes to bar *rest 12 minutes   For time 4 Rounds for time 10 Wall Balls 10 Power Snatches[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

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]