Tuesday, July 14, 2015

CrossFit Workout - Wednesday 7/15/15

AMRAP in 15 minutes of

50 double unders or 150 single unders
10 strict knees to elbows

Choose your jump, stick with the same for the entire workout. Your AfterWOD will be the other.  Full pause at the bottom of each KTE to limit swing.  If you perform a knee raise instead, hold for one full second at the top of each rep.

Warmup, AfterWOD and recommended additional strength work will be posted at the box.

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

** Back Room Strength Update:

Wednesday, 7/15/15, marks the first day for the Back Room Strength option for members who opt for this additional feature at CF Cleveland. For a nominal charge of $15 per month, Unlimited Members have access to dedicated lifting stations to be used before or after their WOD for additional strength work. This will also include additional specialty classes and Open Gym sessions as they are added to the schedule. The $15 rate will be locked in as long as you continue with no lapse in membership. New members joining after August 1st will be charged $35 per month for the Back Room Strength.

We will continue to maintain at least one available squat rack/cage in the warmup area for members who want to perform additional strength work like always. Nothing will change or be taken away from existing members.

The Back Room option provides additional space and lets you reserve a lifting station/platform in advance.  You'll also receive assistance with developing/choosing a strength routine to match your goals.  Personal Training options will be available for more personalized instruction for beginner/novice lifters.

Certain new rules will apply in The Back Room. Please see us at the box for more details.

1 comment:

JeffreyShockley said...

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