Friday, September 23, 2016

CrossFit Workout - Saturday 9/24/16


Weekend Update:

The word is someone had a birthday yesterday but doesn't come in on Fridays. You can guess what that means.

Saturday: Wear big socks, the ropes will be in play. Doors open at 8:00am, warmups starting at 8:00, 8:30, 9:00, 9:30 and 10:00am.

Basic Intro Workout at 11:00am. A great way to introduce your friends to our place. First three visits are free.

Sunday: Open Gym from 9:00am until 11:00am

NEXT WEEK: Here's a list of Rocky River Fitness Classes held at our facility that are available for anyone to attend on a Drop-in basis for $15 per class. Free to Unlimited Members of CF Cleveland. Please share with your friends and help them get back in shape. They'll 'hate' you for it ;-)

Julie's Boot Camp 
9:30am - Tuesday & Thursday
Noon - Monday, Wednesday & Friday

Beginner Fitness Workouts 7:30pm - Monday & Wednesday

CrossFit LITE
6:30am - Wednesday & Friday
6:30pm - Tuesday & Thursday

Bill's "All Abs" Core Development Class
6:30pm Wednesday 9/28/16

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

Thursday, September 22, 2016

CrossFit Workout - Friday 9/23/16

Choice Day

You can do Thursday's Deadlift 5-5-5-5-5 or Wednesday's Turkish Get-up 3-3-3-3-3, or there will be a Rowing, box jump and ab metcon that will be on the board.




RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

Wednesday, September 21, 2016

CrossFit Workout - Thursday 9/22/16

Deadlift 5-5-5-5-5

Increase weight each round as long as perfect form is maintained. Reduce weight at the first sign of any rounding of your back and continue at that reduced weight for the remainder of your work sets. 

Warmup, conditioning and cool down on the Whiteboard.




RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

Tuesday, September 20, 2016

CrossFit Workout - Wednesday 9/21/16

Turkish Get Up 3-3-3-3-3 R&L
DB or KB Press 3-3-3-3-3 R&L
Run 300 meters after each round

Thursday:  Deadlift 5-5-5-5-5, don't miss it.

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

Monday, September 19, 2016

CrossFit Workout - Tuesday 9/20/16

3 rounds for time of

wall walks & a barbell complex of deadlifts, hang squat cleans and jerks.  Come in and see the numbers.  Fast and Furious, Tuesday style.

Warmup: 750 meter row, 20 bumper plate squats, 20 situps, & 20back extensions followed by 15 minutes to drill & practice the barbell complex, working up from a light or empty bar.

AfterWOD:  Coach's Choice

Sunday, September 18, 2016

CrossFit Workout - Monday 9/19/16

3 rounds for time of

47 KB swing 55/36
9 Body builders
18 toes to bar

Begin and end the workout with a 500 meter run





CrossFit Workout - Saturday 9/17/16