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New Swag And Triple OG Status Origins

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[vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/1"][text_output]We have some new swag coming out! which will be up for pre-order here pretty soon. Triple OG Status Hoodies Triple OG (n.) The state of being three times as OG as the first level of OG (Original Gangster). Originated from "Friday," more specifically, this scene right here <-- NSFW Brett Onnink was one of the original coaches here at CFSB. You can check him out here below in our first, and very small class at CFSB below. He is the one with the BA shorts and the sweet ass visor.[/text_output][image src="13831" alt="" href="" title="" info_content="" lightbox_caption="" id="" class="" style=""][text_output]Brett had regular contact with the original CrossFit Endurance Guys - Brian Mackenzie and Carl Borg. Not to mention I think Bretts been to like...15 CFE certs. He joked with them that we would register that as our CrossFit Endurance Team Name - Back then, they were charging a fee for a CFE team to be recognized by the governing body of CF. So we took the design and ran with it, with the help of a good old friend of mine and a great artist - Gary B. He hit us back with a design logo for our Endurance Team Shirt - Triple OG Status Endurance Team. [/text_output][/vc_column][/vc_row][vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/2"][image src="13832" alt="" href="" title="" info_content="" lightbox_caption="" id="" class="" style=""][/vc_column][vc_column fade_animation_offset="45px" width="1/2"][image src="13834" alt="" href="" title="" info_content="" lightbox_caption="" id="" class="" style=""][/vc_column][/vc_row]

NEW CLASS TIME!

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Hey all, so - this is the way this goes. We start noticing a trend of 18 or more at a particular class, and we are going to do our best to open up another class AND possibly put on more coaches for those classes. So this will be a TRIAL! We will open up, beginning next week on Thursday January 28th, a 7:00pm class. If it is attended well enough through the month of February, we will add it permanently to the schedule!  

CFSB HOLIDAY PARTY DETAILS! (MORE DETAILS)

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Hey, we had a few questions about the Holiday Party. It's a Cocktail Party, so dress up if you'd like! That means Tuxedo, Suit and Tie, Dress, Ballroom Gown, Prom Dress, Wedding Dress, Tuxedo Shirt while Donald Ducking' it. In the end, we just want you here, come and have fun, play some games - card games, board games, drinking games, drinking board card games, we will have one of these set up with Doug B on it, you can throw some knives at him. So if you want to show up in cut off shorts and a tuxedo top with tails - just as long as you are here, we are good. Bring a Food Dish, and Some Alcohol if you want to get it crackin' and lets have fun!

Quinny Bear the CrossFit Nerd – OG Status Member

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[vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/1"][text_output]I first discovered CrossFit online in 2010. After slowly learning more about it, I decided to give it a try about a year later. A friend introduced me to the movements and put me through basic workouts for a few months leading up to my first year at Notre Dame. When I got to ND, I did a quick Google search for gyms in the area but decided I would just workout on campus. I met Sarah Connors when I commented on her Nanos one day in the dining hall, and she told me about CFSB. She ended up taking me for my first visit (as well as nearly every day for the rest of the year). Being a total CrossFit nerd, I thought CFSB was the coolest place ever when I first arrived. I was so pumped to finally use rings, bumper plates, sandbags, and all the other things I had only seen on YouTube videos. I laugh now because the gym has nearly tripled since then, but I love that I can be considered an “OG member”. Back when there were only 3 Oly bars I used to camp out by the wall racks during the warm ups. And I still have nightmares about what might have happened to you if you accidentally stepped on that Jiu-Jitsu mat with your shoes on. It’s been so nice to see the size of the gym, amount of equipment, and number of members grow over the years. The gym has always had a very comfortable and positive atmosphere, which must be the reason why I always perform my best at CFSB. My first big accomplishment took place during my first CrossFit Open. One of the Open workouts involved an ascending snatch ladder—30 reps at 75, 135, 165, and 210lbs. I had just hit 130 for my 1RM snatch a few days before trying this workout. My goal was to get 1 rep at 135. After missing my first attempt, a group of members and coaches started cheering for me and giving tips. Thanks to their encouragement, I ended up getting 14 reps at 135. What accomplishment am I working towards now? Being elite?? Not. I don’t have many specific goals at the moment… I’ve just been enjoying working out with friends and having fun with my training. I’m trying to focus more on the basics (mobility, squatting mechanics, etc.) and not worry too much about numbers. The community of members and coaches is definitely my favorite aspect of CFSB. I don’t think I could’ve made it through Notre Dame without this place. Many times, going to the gym was the only highlight of my day. The workouts were a great way to clear my mind and have some fun with other like-minded people. I never really had a college social group, so I was happy to have found one at CFSB. It’s been great getting to know the CFSB family both inside and outside of the gym. Missing everyone already![/text_output][/vc_column][/vc_row]

Thursday, 01.21.16

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   Amateur Squat 3×5 (add 5 lbs to last workout) Bench Press 3×5 (add 2.5 lbs to last workout) Collegiate Floor Press 3, 3, 3, 3 Barbell Step Ups 4×6 each side  Conditioning Complete 4 Rounds for time: Ground to Overhead – 3 Reps Lateral Box Jump – 6 Reps Ground to Overhead – 3 Reps 100 yd Shuttle Rest 90 seconds

What is the Paleo Diet?

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What is the Paleo Diet?-CFSB Wellness Wednesday In this week’s Wellness Wednesday video we answer the following two questions: 1. What is the Paleo Diet? 2. Is it worth trying? The short answers to those questions are: 1.The Paleo Diet is a nutrient-dense, real whole food diet that focuses on quality protein, vegetables, and healthy fats. 2. The Paleo Diet is absolutely worth giving a try. There are a number of amazing health benefits and very few drawbacks. Running short on time? Check out the 90-second preview here: https://www.youtube.com/watch?v=N27O1GzUV88 Want to give the Paleo diet a try? Click here to schedule a FREE 30min One-on-One Nutrition meeting with CFSB Head Nutrition Coach Robby Gustin https://crossfitsouthbend.acuityscheduling.com/schedule.php?appointmentType=928667

Monday 1-18-16

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Warm-up: prone barbell/PVC press, wall facing shoulder rolls A.  Power snatch - 2RM in 20min *we will be recording a few of these in slow-mo to watch your positioning, so bring your phone or something so you can take them home to watch, too! B.  Front squat - 2.2.2 - 10min to warm up, then 1 set every 3:00. These should be heavy! C1.  3x5 tempo goblet squats (35X1) *extra credit if you add a band (I'll show you how)* C2.  3x8 reverse hypers (now that we know how to do these responsibly, we can add a LITTLE BIT more weight. Nothing crazy!)