Monday, December 5, 2016

CrossFit Workout - Tuesday 12/6/16

Strength or Skill:  Push Press 5-5-5-5-5

Conditioning WOD:
Push press, CTB pull-up, man-makers. Fast and furious.

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Sunday, December 4, 2016

CrossFit Workout - Monday 12/5/16

10 rounds for time of

10 - wall ball shot 20/14
10 - deadlift 135/95

Add 15 burpees after rounds 3, 6 & 9.  20 minute time cap to get to your 3rd set of burpees.  If you are not there at 20:00, finish the 15 burpees and call 'time'.

Warmup:  CF Cleveland AB routine, 15 reps each x 3 rounds plus 1000 meters on the rower, mixed in any way you choose.

AfterWOD:  Grip strength work, show up to see your options.

Sneak Peek for the Week:
Tuesday: Push press, pull-up & ? met con, after a heavy push press strength piece
Wednesday: Rowing, box jumps and SDHP, prepping for FGB
Thursday: Heavy deadlifts and handstand pushups
Friday: KB swing metcon or Fight Gone Bad for those who can't attend Saturday's Fundraiser
Saturday:  5th Annual Fight Gone Bad Fundraiser, benefiting Shanerock. You need to be pre-registered for a starting time.



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Saturday, December 3, 2016

CrossFit Workout - Saturday 12/3/16




Thursday, December 1, 2016

CrossFit Workout - Friday 12/2/16

Strength: Incline DB bench press 5-5-5, 3x5

Skills:  Squat Therapy.
You'll work with several drills and mobility exercises to improve weak aspects of your squats.

Conditioning: Squat, situp & pushup ladder


Warmup: Rowing, ab work and floor presses

**We have a new Kickboxing class added to the schedule starting tomorrow(Friday 12/2) at 9:30am and again on Saturday at 9:30am. These new classes are run by Randy Leprevost, who is a longtime kickboxing instructor and past martial arts competitor. Every Monday, Wednesday and Friday at 9:30am, and the 1st Saturday of every month. Available on a drop-in basis for $15 per class for anyone at any fitness level. Unlimited Members can attend for $5 per class, or free if you bring a friend. You'll get a full dose of cardio and learn to move like a champ!

Wednesday, November 30, 2016

CrossFit Workout - Thursday 12/1/16

Strength, down in warmup
Barbell shoulder press 10-10-10-10

Recovery WOD, for time

38 cals on C2 rower
38 wall ball sit-ups
38 box overs 24"/20"
38 cals on C2 rower
38 box overs 24"/20"
38 wall ball sit-ups
38 cals on C2 rower

Mix in 41 total burpees, partitioned in any way, at any point during the workout




Warmup:  4 rounds of
15 mountain climber
15 jacknife situp
15 pushup
10 squat
10 shoulder press, increase weight each round

Cool Down:  Coach's Choice




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Navigate to our CrossFit Cleveland Home Page

Tuesday, November 29, 2016

CrossFit Workout - Wednesday 11/30/16

Strength or Skill:
Hang squat clean  1RM or 5x5 at lighter weight to work on skill/form

WOD:  Wall ball shots & mountain climbers, show up and see the numbers




RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

Monday, November 28, 2016

CrossFit Workout - Tuesday 11/29/16

EMOM, deadlifts and toes to bar.  Show up and see the numbers.

CrossFit Warmup, 3 rounds x 10 reps each, sub deadlifts for dips
Cool Down:  Coach's Choice