Tuesday, November 24, 2015

CrossFit Workout - Wednesday 11/25/15

AMRAP in 15 minutes +1

15 - 1-arm KB swing R&L
15 - Russian twist R&L
15 - Calories on C2 rower

You select the weight for your KB, usually 5-10 pounds lighter than your 2-arm swing. Perform all 15 reps with one arm before switching to 15 reps with the other arm.  Finish the round you are in when the clock hits 15:00 and then one more round, all for time.  Your score will the number of completed rounds and the time.

Warmup:  CF Warmup, 10 reps each x 3 rounds
Cool down:  On the board

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

Schedule Update for the Holiday Week.

Normal hours Monday, Tuesday and Wednesday.  Closed all day Thursday for Thanksgiving. Limited hours on Black Friday, doors open at 8:00am.  Warmups start at 8:00am, 8:30am, 9:00am and 9:30am.  Back to business-as-usual Saturday morning starting at 8:00am.

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