Sunday, January 1, 2017

CrossFit Workout - Monday 1/2/17

 Normal hours all day today, beginning at 5:00am

We start several different optional challenges this week.  We have a group starting 100 Days of Suck. If you want in, let us know and we'll give you the details.  We also have a 500M rowing challenge to help prepare our teams for the 2017 Hammer Ergatta happening in mid February.  Even if you aren't participating in the Ergatta, this is your chance to improve your rowing form and set new PRs for a 500M sprint.  Everyone will have three chances to establish their best 500M row as a baseline today.

Warmup: Squat Therapy, for 15 minutes. 2017 is the year of the squat.  Make yours beautiful.

500M row for time, Buy-in
Rest 3-4 minutes then
AMRAP in 15 minutes and finish round of

KB swings
strict pushups
jacknife situps
mountain jacks

Show up and see the numbers

Sneak Peek for the Week:
Tuesday:  Front squat, for strength or skill
If your form is not great, you'll work on skill
WOD:  Pyramid Fran
Wednesday: Power clean, for strength or skill
WOD:  Recovery, Rowing, core & grip work
Thursday: Back squat, for strength or skill
WOD: Goblet squats & double unders
Friday:  Friday Surprise, not a D'over Day
Show up and see the movements

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

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