Squat 1-1-1-1-1

Press 5rm

Then perform 2×5 @ 90% of 5rm

Compare to these last results


Sprint Helen

3 Rounds for time

200m run

12 Kettlebell Swings *1.5/1 Pood, American Style

6 Pull Ups



Thank you everyone who came out for paintball and to the Oaken Bucket yesterday for our 4 year anniversary.

It has been an absolutely wonderful past 4 years, to which I owe a debt of gratitude to all of you for this opportunity. To live doing something I love to do.

I can’t thank all of you enough, the past members, the new members, our lifetime members that have been such a huge part of CFSB since the beginning, our amazing Coaches.

Although CFSB had somewhat of a rough start for its first year, whatever hardships that were ever endured in the making of this gym, were well worth the friendships, memories, and relationships that have come out of it.

So cheers to all of you,

Cheers to the long time members of Crossfit South Bend, you are all what makes Crossfit South Bend what it is. You helped  build the foundation and it could not have been done without you.

Cheers to the past members, our students that are moving on to continue their lives elsewhere, stay in touch, know that you are always welcome at CFSB, and I hope you continue to live healthier, joy filled lives.

and cheers to the all of the new and future members of Crossfit South Bend, welcome 🙂