Hey all! Don't forget, if you are putting your membership on hold for the holidays - a few things. You must give us a minimum of 15 days prior to your billing date of notice to put your membership on hold. The minimum amount of time to hold is 1 month, the maximum is 3 months. Need to hold anything? email Amy@crossfitsouthbend.com  

Thank you to everyone who had a hand in contributing to our Wade’s Army fundraising efforts. Whether you made a donation, shared a post, liked a picture, told others about it or participated in our 5% day, it all made a huge difference. Now that the dust has settled and we have some concrete numbers, some pretty amazing things happened. In total we were able to raise $4,306 through our gym page + $2,047 from our Whole Foods 5% day for a total of $6,353!!! In 2013 and 2014, we had a total of $6,636 COMBINED! In one year alone we almost matched that, and we raised the largest amount of all gyms.  Wade’s Army was able to $109,824, and we accounted for 5.8% of that.

Thank you again for making this year so special ​and for being such an awesome community! Please continue to spread awareness for Wade's Army and neuroblastoma all year long!

Yes, check it out, there is snow outside. So lets go over some Snow related details.

1. Shoes: Again, there is snow, on the ground, at this very moment. Which means when you go outside and step in it - it turns your feet into sloppy wet salt and dirt covered sponges. Please try to bring a different pair of shoes to train in. or drive a hover round from your car to the gym so that you don't track a bunch of dirt in here.
2. Being on time: You'll have to get up earlier, and clean your car off, and maybe warm it up, and maybe jump it (you should all have jumper cables by the way) - take a flamethrower to it and read the wod ahead of time while your car is thawing out so you are prepared to jump into class. Whatever you have to do just know that you may have to wake up/get your shit together earlier, so that you get here on time. People drive slower or irresponsibly fast when it begins to snow - so prepare for worse traffic that you may have to cut through. But even if you DO leave late, this brings me to my next point.
3. Driving: Don't drive like a maniac. Every year we had a lot of students that have never driven in snow before. Go out to a parking lot and drive around for a while to get a feel for it, because each year we have at least one student that gets into a fender bender. If you are late to CrossFit, even though we don't like it - don't speed here just to get here on time.
4. Class cancelations/delays? We will post any kind of delays or cancelations in two places on the blog - one as a post on the daily wod page, and two - as a banner on the top of the page.
5. Holidays - most of the time we are closed holidays unless we post some abbreviated open gym hours. So just look for that as an individual blog post - again, on the wod page.

[vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/1"][accordion][accordion_item title="Things coming soon at CrossFit South Bend" parent_id="" id="" class="" style=""]Happenings at CFSB HOLIDAY CLOSINGS - CFSB will be closed Thanksgiving and the Friday after. Weather! - Snow snow Snow SNOOOOWWWWW Memberships - A note about membership holds over the holidays We could use your help! SMBHC Holiday Drive Classes - December Fundamentals sign up is here! Begins December 1st Classes - What does a Kids Training Class look like? NEW CLASSES! Kids and Teens Training Program Welcome Week Signup is up! Want your own Private group weightlifting workshop? Click here to contact us Super Awesome!! Free Wod Tracking Software for CFSB Members! Train Heroic is LIVE – download it now CFSB Wellness Wednesday – Food Quality v.s. Food Quantity Fundraisers: “One Dime at a Time Fundraiser” – Saint Joseph Health System Our WIFI: Hey all, new wifi settings for “CFSB Public” If you want to use our wifi, when you connect it will ask you to check into Facebook to use it![/accordion_item][accordion_item title="This Weeks Programming Explained" parent_id="" id="" class="" style=""]Hey there everyone You'll see a few things added/changed into this weeks programming in Wods 11.23.15 - 11.29.15.

1. We are forcing some awareness/trunk stability/core work  a few more days out of the week, we have been noticing a trend of not being aware of what is happening to your back during a lot of pulling movements, so lets try to shore that up.
2. Programming shifting - we will be alternating some of the days on the programming now so that you'll squat/push/pull on some different days so if your schedule is fixed, you'll be hitting some different things on some different days.
3. The skill work primarily will be Olympic Weightlifting through the 9 week block - we are shifting the gymnastics to Wednesday and sometimes on the weekends. We are going to drill some touch and go work for the open, and a lot of positional work with weightlifting i.e. landing under the bar, hitting a GOOD position while landing under the bar, good back positions on the first pull. etc.
4. We are bringing our handstand push up progression back on Wednesdays, we may do some kipping skill work, but you really shouldn't worry about that until you have a decent amount of strict handstand push ups in the first place.
5. You'll be seeing very CrossFit Open specific workouts, time domains, movement training practice, on the weekends - with some work pertaining to...

Knowing your own abilities -Setting a realistic plan and sticking to it What movements you'll run into, what movements you'll either have, or you won't Gaming a workout vs going unbroken Positive self talk and dealing with pain Using the timer to your advantage Touch and Go work What gear to use and when / Equipment setup Using video feedback from the wod Getting judged Training v.s. Testing Keeping yourself accountable while competing     [/accordion_item][accordion_item title="Monday 11.23.15" parent_id="" id="" class="" style=""]Monday 11.23.15 A. General Warm Up  Coaches Warm Up B. Trunk Stability/ Awareness - Upper Back Prehab  3 Rounds 30 Seconds Dead bug home base 15 Seconds Rest 30 Seconds Childs Pose 15 Seconds Rest C. Strength  15 Minutes to Find Push Press Heavy Triple D. Wod  5 Rounds 60 Seconds to perform Front Squat x 5 - AHAP 60 Seconds to perform Double Unders x 30 Notes: Front Squats - These are pulled from the floor and are as heavy as possible score is weight used for front squats. Double Unders - You either finish 30 and rest the remainder - or - if you have no chance in hell of getting 30 doubles, just do max doubles under reps or double under attempts in 30 seconds. The only time I'll recommend singles is if you absolutely don't have singles.

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Notes for CrossFit Open Competitors: Try to perform those double unders unbroken.[/accordion_item][accordion_item title="Tuesday 11.24.15" parent_id="" id="" class="" style=""]Tuesday 11.24.15 A. Warm Up Coaches Warm Up B. Trunk Stability/Hip Prep  3 Rounds 30 Seconds Pillar 15 Seconds Rest 30 Seconds Elevated Hip Bridge 15 Seconds Rest C. Strength Deadlift 5.5.5 8 Minutes to warm up to your first set then perform a Deadlift heavy 5 at the top of each 3 minute mark. D. Wod Alternating Tabata 8 Rounds 20 Seconds Max Reps Pull Ups 10 Seconds rest 20 Seconds Max Reps Ball Slams 10 Seconds rest Score is total reps Notes: Deadlifts - The first set should be on the medium side of heavy, build to a heavy 5. No "redo's" if you feel like you could go heavier, plan that shit out and go for it. NEW RULE JUST FOR TODAYS BALL SLAMS - catch the ball for Rx'd as always - but you have to catch the ball with your hips below parallel (in a squat) Yeah...thats right, we said that. Pull ups - If you cannot perform pull ups without a band, or kip - do ring rows today. Before you ask for today, yes, you can kip.

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Notes for CrossFit Open Competitors - all of your pull ups should be hitting chest to bar - or at least giving it your damnedest to do so.[/accordion_item][accordion_item title="Wednesday 11.25.15" parent_id="" id="" class="" style=""]Wednesday 11.25.15 A. Warm Up Coaches Warm Up B. Gymnastics Strength  8 Minutes to warm up to your first set 3 Rounds At the top of each 2:30 minute mark - perform max reps handstand push ups C. Wod EMOM 2 Burpees then 2 more burpees each minute until you die...or give up. Score is total number of burpees completed

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Notes: Handstand Push Ups - you can transition to the next level once you've hit 12 repetitions. never done these before? settle into a progression that allows for an 8-12 range Progression is as follows Developing Scaled Push Ups: 30" Chest Elevated Push Ups  -->  20" Chest Elevated Push Ups  -->  10" Chest Elevated Push Ups From Push Ups to Overhead Position: Push Ups  -->  10" Feet Elevated Push Ups  -->  20" Feet Elevated Push Ups   -->  30" Feet Elevated Push Ups Full Inverted Handstand Push Up with Risers: Handstand Push Up  to 4.5" riser -->  Handstand Push Up  to 3.0" riser  -->  Handstand Push Up  to 1.5" riser Handstand Push Up -->  Kipping Handstand Push Ups

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Notes for CrossFit Open Competitors: Don't play with kipping in the handstand push up until you have developed strict handstand push ups that are pretty...that is a recipe for injuring your neck.[/accordion_item][accordion_item title="Thursday 11.26.15 CLOSED" parent_id="" id="" class="" style=""] Thursday 11.26.15 CLOSED Happy Thanksgiving!!! A. At home workout If your schedule allows Accumulate 5 minutes in a handstand hold every time you break perform 10 no push up burpees B. Stretch for 30 minutes, find some tight spots and get after it. Squatting Shoulders[/accordion_item][accordion_item title="Friday 11.27.15 CLOSED" parent_id="" id="" class="" style=""]Friday 11.27.15 CLOSED A. Perform at home 8 Rounds 20 Seconds max air squats rest 10 seconds 20 seconds max push ups rest 10 seconds 20 seconds max sit ups rest 10 seconds [/accordion_item][accordion_item title="Saturday 11.28.15" parent_id="" id="" class="" style=""]Saturday 11.28.15 A. Kipping Toes to Bar Warm Up B. Touch and go Power Clean Warm Up C. Wod 20 Minute amrap 15 Power Clean 115/85 20 Toes to Bar 25 No Push Up Burpees over Bar

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Notes: Set some realistic expectations with this workout before you come in. Try to figure out what your score will be based off of what you think you can pace it at.[/accordion_item][accordion_item title="Sunday 11.29.15" parent_id="" id="" class="" style=""]Sunday 11.29.15 A. Shoulder Prep Work B. Box Jump Skill and Cadence work Shoulder to Overhead Practice C. 9 Minute amrap 25 Shoulder to Overhead 75 15 Box Jumps 20 Shoulder to Overhead 105 15 Box Jumps 15 Shoulder to Overhead 135 15 Box Jumps 10 Shoulder to Overhead 165 15 Box Jumps Max Shoulder to Overhead 210 in time remaining[/accordion_item][/accordion][/vc_column][/vc_row]