[vc_row][vc_column width="1/1"][accordion][accordion_item title="This week at CFSB"]This week at CFSB Videos: Are carbs good or bad? with Robby Gustin Classes: Mobility Schedule Classes - October Pumpkin Spice Fundamentals Begins Soon!  Events- Wades Army 2015 Events- Barbells for Boobs 2015! Events - Who is running the Domer Run? I've been told the breakfast is worth it, lol. Events- CFSB will have a few coaches out at Eddy street commons for a CrossFit section of the St Joseph County Heart Walk! Come out and do a workout with Caitlin and Chad! Inov8 Demo - The afternoon of 9/22 we should have a Inov8 Shoe Demo guy coming out! You can try on some shoes and check them out. More specifics as it gets closer! Classes: Click here to remind yourself – Open Gym Schedule and Rules[/accordion_item][accordion_item title="Monday 9.14.15 "]Monday 9.14.15 A. 7RM Pause Squat B. 12 Min AMRAP 9 Deadlifts 155/105 12 Hand Release Push Ups 15 Box Jumps 24"/20"

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***NOTE FOR CROSSFIT OPEN COMPETITORS  Play around with your reps round for round, step up on a box corner, jump up step down, time your rounds to see what works best for you as far as technique is concerned. Also, this is a good time to project what you think you'll get per each round and see if you can stick to a game plan.

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General Notes: Notes: Pause Squat - Once you have reached the bottom on the squat have a partner count for 2 seconds, then drive up. Keep your depth honest - don't hold at parallel and KEEP TENSION at the bottom. The count should be started once you are motionless at the bottom - One-one thousand, Two-one thousand. For the Workout - Deadlifts, keep them clean, its not a matter of whether its possible to pull the weight up at Rx'd or not, its whether you can keep it pretty the entire time. 30-50% of your 1rm is a good place to look at for this workout if 155 is too heavy. Push Ups - TRRRRRYYYYY to keep it honest, don't sag into the ground, I'd rather see nice smooth push ups on the crossbar than sagging on the ground. Box Jumps - Mandatory step off the top if jumping, step ups will be allowed for RX  Reading Material http://breakingmuscle.com/strength-conditioning/get-stronger-and-stay-honest-with-pause-reps[/accordion_item][accordion_item title="Tuesday 9.15.15 "]Tuesday 9.15.15 A. 6-8 Minutes to warm up to a conservative starting weight for 1 Mid Thigh Power Snatch + 1 Below the Knee Power Snatch + 1 Power Snatch Between your warm up sets, accumulate 3 sets of 10 Reverse Snow Angels then... B. Every 3 min for 5 Rounds 1 Mid Thigh Power Snatch + 1 Below the Knee Power Snatch + 1 Power Snatch C. 14 Min AMRAP Teams of 2 Alternating rounds 200m Run 12 American Kettlebell Swings 55/35 6 Pull Ups

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  ***NOTE FOR CROSSFIT OPEN COMPETITORS  Perform Chest to bar for the pull ups - you don't hit chest to bar, you don't count it.

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  General Notes: For the complex you can build up in weight or stay the same, If you would like to hit the full position for the complex and you have the appropriate prerequisite mobility to do so, do it. If you are reading this and have no idea what I am talking about, don't worry about it, do power.If you are a little new at this, this will feel more like skill work to you. Technique before weight for those of you wanting to jack weight onto the bar. Wod- Get after it on the workout, that is all - don't game it, practice some all out efforts Homework Head here and read an article of your choosing[/accordion_item][accordion_item title="Wednesday 9.16.15 "]Wednesday 9.16.15 A. 18 Minutes to complete 3 Rounds Max L-Sit Hold Top of the Pull Up Hold Wall Facing Handstand Hold B. Tabata Row for Calories No Push Up Burpees

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***NOTE FOR CROSSFIT OPEN COMPETITORS  For the burpees, lateral jump over parallette.

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General Notes: Isometric holds - L-Sit Progression Box KneeTuck -> Parallette Knee Tuck -> Box L-Sit -> Parallette L-Sit -> Varying Degrees of L-Sit Pull Up Hold Progression Black Band -> Green Band -> Blue Band -> Red Band -> Pull Up Hold -> Weighted Pull Up Hold Wall Facing Handstand Hold -> Once you can hold nose and toes only hollowed out for at least over 2 minutes, we will work freestanding. Notes: 8 Rounds of movement 1, the 8 rounds of movement 2. no transition time between the two movements other then normal 10 seconds.[/accordion_item][accordion_item title="Thursday 9.17.15 "]Thursday 9.17.15 A. Push Press 2. 2. 2, **If you are within 2 months of completing Fundamentals or an Accelerated Fundamentals do the rep scheme of 3. 3. 3 - beat your prior number if you have it B. For time 800m Run 30 Front Squat 185/125

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***NOTE FOR CROSSFIT OPEN COMPETITORS Gosohard on the run. So hard. So so hard. Purposely fatigue yourself. #painpractice.

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General Notes: For the push press, try to get some front rack mobility done the night before. For the workout - this intended to take around 8-10 minutes, so we would prefer that you scaled accordingly - if it takes you longer than 5 minutes to do the run, pull it back to a 600m, or even 500m run. If the back squat is more than 70% of your 1rm, pull it back to anywhere between 40-70%. If you are a little new, you can probably get a little higher into the 70%, if you are a little more experienced and you've hit quite a few 1rm's, 70% would SUCK. So maybe pull it back a little more.[/accordion_item][accordion_item title="Friday 9.18.15 "]Friday 9.18.15 A. 6-8 Minutes to warm up to a conservative starting weight for 1 Mid Thigh Power Clean + 1 Below the Knee Power Clean + 1 Power Power Clean Between your warm up sets, accumulate 3 sets of 10 Reverse Snow Angels then... B. Every 3 min for 5 Rounds 1 Mid Thigh Power Clean + 1 Below the Knee Power Clean + 1 Power Clean C. 50 Chin Ups 100 Rotational Ball Slams

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  Notes: Complex look familiar? Those positions should be fresh in your head. Again, get a little work in on your front rack position. For the workout - Break up the work however you want to get it done Homework watch some olympic weightlifting![/accordion_item][accordion_item title="Saturday 9.19.15"]Saturday 9.19.15 7 Min Ladder 3 Shoulder to Overhead 135/95 3 Toes to Bar 6 Shoulder to Overhead 135/95 6 Toes to Bar 9 Shoulder to Overhead 135/95 9 Toes to Bar 12..12..15..15.. you get the idea.

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***NOTE FOR CROSSFIT OPEN COMPETITORS  You'll be judged on this one, so read this. http://www.jtsstrength.com/articles/2015/01/26/7-principles-prepping-2015-crossfit-games-open/ Not all of the things apply to you, but definitely 5, 6, and 7 do.

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General Notes: Notes: Use the shoulder to overhead method you are most comfortable with cycling. Game out these toes to bar because they will get really old, really quickly.[/accordion_item][accordion_item title="Sunday 9.20.15"]Sunday 9.20.15 14 Minute amrap 5 Muscle Ups 15 Burpees 50 double unders

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  Notes: You'll be seeing more practice work on Sundays with movements like these - gaming things out, coming up with strategies based on your current skill level. I'll be warming up with some muscle up skill work today, some burpee cadence work, and some double under practice, then we will talk about gaming this one out and coming up with a strategy. IF YOU ARE NEW - chill out, show up anyways, there will be a scaled option so don't worry about it.[/accordion_item][/accordion][/vc_column][/vc_row]

[vc_row][vc_column width="1/1"][text_output]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. [/text_output][accordion][accordion_item title="What is the monthly Fundamentals schedule?"]2015 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. Tuesday 8:30am OR 7:00pm Thursday 8:30am OR 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![/accordion_item][accordion_item title="I don't want to wait, I want to start tomorrow!"] 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. [/accordion_item][accordion_item title="I'd like to sit down and chat with you a bit first, I have questions! "]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.[/accordion_item][accordion_item title="But I'll be missing a few classes"] 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. [/accordion_item][accordion_item title="Signing Up for a membership"] 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 [/accordion_item][accordion_item title="Want to sign up and already know how to perform CrossFit?"] [/accordion_item][accordion_item title="Questions about anything"]If you have questions, don't be afraid to ask any of us! Our office and inboxes are always open! You can also check out our website for more info about our programs, prices, programming, and schedule at www.crossfitsouthbend.com  Other than that, we will expect to see you in here on your start date! Click here to email us if you have any other questions. [/accordion_item][/accordion][/vc_column][/vc_row]