[cs_content][cs_section parallax="false" separator_top_type="none" separator_top_height="50px" separator_top_angle_point="50" separator_bottom_type="none" separator_bottom_height="50px" separator_bottom_angle_point="50" 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="Whats going on at CFSB" open="false"]CFSB COMPETITION – New Wods on the Block – This will be our first official competition we will be hosting, if you all make it a success, you’ll see more in the future! Is Intermittent Fasting healthy? Wellness Wednesday We want your story! Summer CF Kids/Teens Camp! Mindfulness Mondays: Journey Over Destination (How to Build Consistent Satisfaction in Your Work) August Fundamentals Registration is up! share the link with your friends! CFSB Facebook Page: CrossFit South Bend Members Facebook Group Page ***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 7.31" open="false"]FIT A. 15 Minutes to establish a Deadlift 3rm @ 32X1 B1. Teams of 2 - 5 Rounds each alternating rounds Every 60s perform Press x 3 Build 2 Minute Transition B2. Teams of 2 - 7 Rounds each Every 60s perform Amrap 15 KBS 30Singles/ 15 Doubles C. Optional Upper Body Push Accessory – If time allows, to be done after class Dumbell Bench 8.8.8.8 COMP A. 15 Minutes to establish a Deadlift 3rm @ 32X1 B1. Teams of 2 - 5 Rounds each alternating rounds Every 60s perform Press x 3 Build 2 Minute Transition Teams of 2 - 7 Rounds each Every 60s perform Amrap 15 Hang Power Cleans 115/85 50 Doubles C. Optional Upper Body Push Accessory – If time allows, to be done after class Dumbell Bench 8.8.8.8 Score: A, Weight. B1, Heaviest weight. B2, Rounds + Reps. C, Weight. Notes: A. Go off of the last few weeks of numbers for this. B1.Pulled from floor, you can use different weights but you'll have to be quick about the transition. You can adjust weights a little as you go too. Coaches will pair you up with people close to your own strength. B2. Two minute transition, this is a continuous round workout, meaning I start where my partner left off. C. Do it. Its two arms this time.[/x_accordion_item][x_accordion_item title="Tuesday 8.1" open="false"]FIT A. 5 Rounds 3 Front Squats - HEAVY, pulled from rack B. 20 Minute Amrap 10 Ring Rows 100m Run 10 Wall BAlls 100m Run 10 Burpees 100m Run C. If time allows, extra credit Dual Arm DB Bent Over Row 8.8.8.8 COMP A. 5 Rounds 3 Front Squats - HEAVY, pulled from rack B. 20 Minute Amrap 10 Strict Pull Ups 300m Run 20 Wall Balls 20/14 200m Run 30 Burpees 100m Run C. If time allows, extra credit Dual Arm DB Bent Over Row 8.8.8.8 Score: A, weight. B, rounds + reps. C, weight. Notes: A. You can build or stay the same, go heavy. B. 300m Is the orange mark that isn't labeled (50,100, then orange mark) If we have a big class, we will stagger the start so people can share balls and ring spots. C. Two arms this time.    [/x_accordion_item][x_accordion_item title="Wednesday 8.2" open="false"]FIT A. Coaches Choice Oly Warm Up B. Every 90s for 8 Rounds Hang Power Snatch x 3 C. For time - 12 minute cap 30 Burpee Box Jumps 30 Cal Row 30 SDHP COMP A. Coaches Choice Oly Warm Up B. Every 90s for 8 Rounds Snatch + Overhead Squat (1+1) C. C. For time - 12 minute cap 30 Burpee Box Jumps 24/20 30 Cal Bike 30 SDHP 95/65 Score: A, nothing. B, heaviest weight. C, time. Notes: A. use this to determine where you feel as though you sit for part B. B. Build on this. C. Either Comp or fit today, no mixing and matching. If you are using 24/20 and 95/65, use the bike. If  you aren't, don't.[/x_accordion_item][x_accordion_item title="Thursday 8.3" open="false"]FIT A. 18 Minutes to establish a Bench Press 3rm @ 31X1 B. 6 Rounds 5 Deadlifts AHAP 8-10 Bench Dips rest 2:00 between rounds C. Optional, if time allows 4 Rounds 10 KB Swings 25yd Prowler Push - light/smooth 4 Minute Cap COMP A. 18 Minutes to establish a Bench Press 3rm @ 31X1 B. 6 Rounds 5 Deadlifts AHAP 8-10 Static/Ring Dips rest 2:00 between rounds C. Optional, if time allows 4 Rounds 15 KB Swings 70/55 American 25yd Prowler Push - 180/90 4 Minute Cap Score. A, weight. B, DL Weight. Don't score dips. C, Time or rounds+reps in cap. Notes: A. Build on your prior #s B. Build during this, choose a scaling that makes sense for you. C. I want you to scale so you finish in the time cap. Weight listed is weight loaded onto the prowler/sled. Don't take the weight of the sled into account, just do the damn thing.[/x_accordion_item][x_accordion_item title="Friday 8.4" open="false"]FIT   A. 18 Minutes to establish a Back Squat 5rm @ 30X1 B. 5 Rounds 10 Left Arm DB Rows 10 Right Arm DB Rows 20 Step Ups Heavy (front rack pos) COMP A. 18 Minutes to establish a Back Squat 5rm @ 30X1 B. 6 Rounds 8 Left Arm DB Rows 8 Right Arm DB Rows 12 Alternating Pistols Scoring. A, weight. B, Weight for rows and scaling for step up/pistols. Notes: A. build on your prior numbers. B. Build during the workout if you'd like. The only scaling for pistols allows is holding a weight for balance. Step up weight is held in the front rack position.[/x_accordion_item][x_accordion_item title="Saturday 8.5" open="false"]FIT A. Every minute on the minute for 10 minutes Thruster x 2, build. B. Teams of 3 - I go, you go format NWOTB WOD 1 AMRAP – 12 min 10 Russian KB Swings (45/25) 10 Deadlifts (135lbs/95lbs) 10 Box Jumps/Step Ups (24/20) COMP A. Every minute on the minute for 10 minutes Thruster x 2, build. B. Teams of 2 - I go, you go format NWOTB WOD 1 AMRAP – 12 min 10 Russian KB Swings (55/35) 10 Deadlifts (185/125) 10 Box Jumps/Step Ups (24/20) Scoring: A, weight. B, reps. Notes: A. Build here. B. Jump in and get your feet wet. Comp teams only get two people and heavier weights.[/x_accordion_item][x_accordion_item title="Sunday 8.6" open="false"]FIT AND COMP A. Z1 Flow Work 10 Cal Bike 10 Cal Row 200m Jog 50 Singles 20 Mountain Climbers LR =1 50 Yard Overhead Walk x8 Rounds, get your phones out, lets practice your timing Scoring: every round individually.[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

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Location: CrossFit South Bend - 3927 North Home Street, Mishawaka IN 46545

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 Monthly Fundamentals Schedule" open="false"]2016-2017 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. 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"]Contact us by dropping us a line here and we can get you started! [/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="Questions about anything?" open="false"] [/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

Click here to share your story We want your story with CrossFit South Bend. Spin it whatever way you want. In whatever way that is important to you. Whether its weight loss, performance, community, health, quality of life, or really anything that was important to you coming in here. We want to highlight all of you on our new website that will be launching soon and get everyone who has never been to CFSB a good feel of what its like through your unique individual stories before they come in. The questions below are simply for inspiration. Say any thought or answer any question you'd like to. What brought you to CrossFit South Bend? What was your first impression of CrossFit South Bend? What changed? What was your first accomplishment that you took pride in at CrossFit South Bend? What accomplishment are you working towards now? What is your favorite CrossFit South Bend memory/experience? Tell us how you've changed since you've been to CFSB?