Who is ready to compete in the open?!?!


3x Max Kettlebell swings in 40 seconds. 70/55 (russian style)


Burpee/Shuttle Ladder.

You have 10 minutes to get as high up the ladder as possible, the burpees move up by 3’s each time, the 60 yard pro long shuttle remains constant as one trip.

So for example…it would look like this…

Do 3 Burpees then perform one 60 Yard Pro Long Shuttle

Do 6 Burpees then perform one 60 Yard Pro Long Shuttle

Do 9 Burpees then perform one 60 Yard Pro Long Shuttle

Do 12 Burpees then perform one 60 Yard Pro Long Shuttle


*Long Shuttle: From a starting line, a player runs 5 yards straigh ahead and back pedals to the starting line, then 10 yards and back, then 15 yards and back. He must bend down and touch the line at each 5, 10, 15 yard intervals. You end up with a total of 6 touches and 60 yards.

Bryce and his signed, framed, matthew mcconaughey picture. Bros for life.

Check out the 2012 Reebok CrossFit Games Beta Site.

Highlights from the 2011 Games – video [wmv] [mov] [HD mov]

Look for Reebok’s commercial during the Packers/Giants game Sunday.

CNBC covers “Reebok’s Huge Push Into CrossFit” by Darren Rovel.

_________________________ some ongoing stuff_________________________

Tuesday February 7th is the start of the next on ramp! Here is the class schedule, you have two classes to choose from on Tuesdays and Thursdays, and one on Saturday. Contact Carl@crossfitsouthbend.com and/or Brandon@crossfitsouthbend.com to let us know you are interested so that we can get you on the roster. More details about our on ramp here. 

Tuesday: 8:00am, 6:30pm

Thursday: 8:00am, 6:30pm

Saturday: 10:00am


Bring a friend day! its Saturday January 28th for both classes! bring your friends, your family, bring em all. Lets have some fun. (FYI, don’t be worried about scaling and intensity for your friends/family, the wods will be scalable from beginner to advanced, and they will not be highly technical movements)


It’s time to put out a new T-shirt, but this time we want to see if any of you can create the best T-shirt EVER. Designs need to be provided as digital artwork such as AI, EPS or PDF files. Designs need to be emailed to us by If we choose your design, you’ll win a free month, of course a shirt, and we will get your signature put on the shirt. Send your designs to brandon@crossfitsouthbend.com, they will soon be voted on!


(Lets keep the ball rolling on this!!!) Okay, so here goes, I might even leave this same post up for a few days to get as many sites up as possible so that I can compile them and bookmark them onto a tab on this website. There are a lot of good paleo food sites out there. A lot of them, they get tossed around here and there in talks during class and occasionally posted to the site, If all the girls could do me a favor and everyone with reckless abandon, post any and all of your favorite and best paleo sites to this blog so that I can make a nice list for everyone in the gym to reference to. ready?! 3..2..1….go.

so far we have…


















lets get some more!!!