[vc_row][vc_column width="1/1"][accordion][accordion_item title="Things coming soon at CrossFit South Bend"]Things coming soon at CrossFit South Bend Martins Supermarket Butcher Block Series **Mobility Class: Upcoming Weekly Mobility Schedule through July Doug B - Thrusters and Mayonnaise Missy will be doing Massages this coming weekend on Saturday July 18th - Click here for more details on how to sign up PR Weightlifting Clinic - Details and Registration is open![/accordion_item][accordion_item title="Monday 7.13.15"]Monday 7.13.15 A. Work to your heaviest Push Press Cluster, take 3-5 sets to get there 1 Push Press Rest 10 seconds 1 Push Press  Rest 15 seconds 1 Push Press B. [/accordion_item][accordion_item title="Tuesday 7.14.15"]Tuesday 7.14.15 A. Deadlift 5RM, compare to 7RM on 6.23.15 B. 9 min AMRAP 3 Power Cleans 65-75% of 1RM 7 Pull Ups (can be kipped) Notes: Go ham on the Deadlifts today, and choose a weight that you can cycle without worrying about failing with the Power Cleans.[/accordion_item][accordion_item title="Wednesday 7.15.15"]Wednesday 7.15.15 A. 3 x Max Reps Ring Row, for High Rep Progression Note: Definition of High Rep 10-16 reps per set, pick a progression that allows you to operate within this rep range. B. For Time: 600m Run 5 Burpee Box Jump 5 (each side) Get Up Sit Ups 400m Run 10 Burpee Box Jump 10 (each side) Get Up Sit Ups 200m Run 15 Burpee Box Jump 15 (each side) Get Up Sit Ups C. Handstand Push Up Extra Credit 3x Max unbroken reps @ Low Rep Watch this video to understand how this will work. [/accordion_item][accordion_item title="Thursday 7.16.15"]Thursday 7.16.15 A. Split Jerk Skill Work, they can use weight on these but none of the sets should be near a limit set, no fails. 5 Sets of: 3 Press from the Split Position 5 Sets of: 3 Jerks Balances 5 Sets of: 3 Split Jerks B. 5 Rounds 10 yd Right Arm Single Kettlebell Lunge + Teapot from the Lunged Position 10 yd Left Arm Single Kettlebell Lunge + Teapot from the Lunged Position 15/12 Calorie Row[/accordion_item][accordion_item title="Friday 7.17.15"]Friday 7.17.15 A. 4 Rounds 100yd Farmers Walk AHAP Max Chin Ups 1 Full Length Turf Plate Push Rest 2 Minutes[/accordion_item][accordion_item title="Saturday 7.18.15"]No Childcare Today on account of Missy Massages for the day Cinema Series Wod 2...[/accordion_item][accordion_item title="Sunday 7.19.15"]Sunday 7.19.15 A. A ton of Snatch Skill work on cycling high rep snatches and making them look pretty. B. "Randy" 75 Power Snatches @ 75/55[/accordion_item][/accordion][/vc_column][/vc_row]

[vc_row][vc_column width="1/2"][image type="none" float="none" link="true" target="blank" info="none" info_place="top" info_trigger="hover" src="12552" href="http://crossfit-south-bend.myshopify.com/products/pr-clean-and-jerk-clinic-ticket-august-6th"][/vc_column][vc_column width="1/2"][image type="none" float="none" link="true" target="blank" info="none" info_place="top" info_trigger="hover" src="12551" href="http://crossfit-south-bend.myshopify.com/products/pr-snatch-clinic-ticket-august-13th"][/vc_column][/vc_row][vc_row][vc_column width="1/1"][text_output]Want to add 5-10% to your Snatch or Clean and Jerk? We will be holding a Weightlifting Clinic on two Thursdays in August - the 6th and the 13th. During this specialized clinic we will be working on.

• Targeting weaknesses, identifying & correcting faults in Olympic Lifting
• Teaching Proper Technique & Form in Olympic Lifting
• Building Strength & Competency in Olympic Lifting

This Olympic Weightlifting Clinic is designed for any athlete seeking improvement in Olympic Lifting regardless of current skill level. There will be a cap of 20 attendees for each 2 hour workshop. Once these spots are sold we will not allow any more in the clinic for that day. The tickets for the Snatch and Clean and Jerk Days are sold separately. We will have an early registration special until Thursday the 16th @ 9:00pm, the prices will then move up for the Snatch Clinic Ticket to $40.[/text_output][accordion][accordion_item title="REGISTER NOW!"]Click here to register for the Thursday August 6th Clean and Jerk Clinic Click here to register for the Thursday August 13th Snatch Clinic These tickets will only be on sale until Thursday the 16th at 9:00pm Registration closes August 4th[/accordion_item][accordion_item title="What are the Dates Again?"]What are the Dates and Times Again? Clean and Jerk Clinic -Thursday August 6th @ 6:30pm -8:30pm Snatch Clinic - Thursday August 13th@ 6:30pm - 8:30pm [/accordion_item][accordion_item title="Who is this Clinic For?"]Who is this Clinic For? Any Athlete seeking improvement in Olympic Lifting regardless of current skill level. Whether you are fresh out of our Fundamentals course, or a currently CrossFitter looking to work on some skill work, this is for you. Also, this is not just for CrossFit South Bend members, registration is open to everyone.[/accordion_item][accordion_item title="Where is it?"]Where is it? Crossfit South Bend 3927 North Home St. Mishawaka, IN 46545[/accordion_item][/accordion][/vc_column][/vc_row][vc_row][vc_column width="1/1"][custom_headline type="center" level="h1" looks_like="h1"]THE COACHES[/custom_headline][/vc_column][/vc_row][vc_row][vc_column width="1/2"][promo image="12546"]Savannah Hayes Contact: Savannah@crossfitsouthbend.com Crossfit Coach USA Sports Performance in Olympic Weightlifting Certification CrossFit Football Trainer Certification[/promo][/vc_column][vc_column width="1/2"][promo image="12545"]Amy VanDyck Contact: Amy@crossfitsouthbend.com CrossFit Masters Regionals Competitor Crossfit Coach USA Sports Performance in Olympic Weightlifting Certification CrossFit Football Trainer Certification[/promo][/vc_column][/vc_row]

Missy Biek, LMT, will be here at the gym doing 30 minute massage sessions on Saturday  July 18th.We will be posting a signup sheet on the whiteboard where the wod is.  Please put your name and cell phone number next to the time slot you would like.  The cost will be $35…check or cash.  Missy has been a member here at Crossfit South Bend for over 4 years and a massage therapist for over 11 years.  Her specialty is deep tissue and therapeutic work.  She has had a lot of experience working on Crossfitter’s/Athletes.  Missy’s experience as a Crossfitter and an Athlete gives her firsthand knowledge of the issues we face.  If you have a nagging issue that needs to be addressed, never experienced a professional massage or just want to check out Missy’s work, please sign up for one of the spots. Feel free to call or text her with any questions at 574-849-1898. Look for this sheet below!