Sunday, January 3, 2016

CrossFit Workout - Monday 1/4/16

Strength:  Front squat plus strict shoulder press 7-7-7-7

Conditioning: 10 rounds for time of
5 ring dip
10 KB bent over row (5R+5L)
15 KB swing - American

You choose weight for KB.

Sneak Peak for the Week:
Tuesday:  EMOM front squats and burpees over bar
Wednesday:  Rowing and wall ball situps, recovery WOD for Marisa's Birthday!
Thursday:  Deadlifts.  Heavy, really heavy
Friday:  Task list WOD, gymnastic skills, lots of inverted work
Saturday:  A nasty Main Site WOD

** Don't forget, our Annual Member Appreciation and Holiday Party is this Saturday, Jan 9th, from 2:00pm to 5:00pm at Bay Lanes in Bay Village, OH.  All members are welcome along with their families.  We'll have the entire place to ourselves, with unlimited bowling and food, really good food, all afternoon, all free.  If you care to bring a side dish or appetizer to share that would be great, but not required.  We expect 100+ this year just like the past years. We hope you can attend.

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

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