tag:blogger.com,1999:blog-42945319123802547022024-03-13T11:05:05.514-04:00Crossfit Workout of the Day<a href="mailto:webinfo@crossfitcleveland.com">Email us at CrossFit Cleveland < click ></a>Unknownnoreply@blogger.comBlogger2780125tag:blogger.com,1999:blog-4294531912380254702.post-28419685426606897842017-01-22T22:51:00.000-05:002017-01-23T11:24:51.281-05:00Visit our New Updated Site This is an archived site of Workouts from 2007 through January 23, 2017.<br />
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Unknownnoreply@blogger.com5tag:blogger.com,1999:blog-4294531912380254702.post-81219039522687010922017-01-22T20:31:00.000-05:002017-01-22T20:31:19.594-05:00CrossFit Workout - Monday 1/23/175 rounds for time, all unbroken reps, of<br />
<br />
15 wall ball shot<br />
10 DHR pushup<br />
5 1x bodyweight deadlift, full pause top & bottom<br />
<br />
15 hollow roll penalty each for any unbroken set, performed at the end of each round if applicable. Deadlift will be equal to your bodyweight or scaled down to 60% of your 1 rep max.<br />
<br />
Sneak Peek for the Week:<br />
Tuesday: <br />
Skill or Strength - Split Jerk<br />
WOD: push press & KB swing EMOM<br />
Wednesday:<br />
Skill or Strength - Back squats 5x5<br />
Thursday:<br />
Rowing, box jump & core recovery WOD<br />
Friday:<br />
CF Football style WOD, with a heavy barbell, for 20 minutes<br />
<br />
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<br />
Navigate to our <a href="http://www.crossfitcleveland.com/" target="_blank">CrossFit Cleveland Home Page</a>Unknownnoreply@blogger.com2tag:blogger.com,1999:blog-4294531912380254702.post-9178908429534629612017-01-22T20:03:00.000-05:002017-01-22T20:03:04.502-05:00CrossFit Workout - Saturday 1/21/17Gambler's Workout<br />
<br />
RESULTS:<br />
<br />
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Navigate to our <a href="http://www.crossfitcleveland.com/" target="_blank">CrossFit Cleveland Home Page</a>Unknownnoreply@blogger.com2tag:blogger.com,1999:blog-4294531912380254702.post-66221114899773312722017-01-19T19:26:00.002-05:002017-01-20T12:30:28.195-05:00CrossFit Workout - Friday 1/20/17For time<br>
<br>
1200 meter row<br>
then<br>
3 rounds of<br>
21 thruster 45/35<br>
100 single unders<br>
50 double unders<br>
then<br>
800 meter row<br>
<br><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjK930Wh8jlljjNhekOsqsWWZqfWWZwnTCKK0xqc729iGIc2xj5K4izrJ3IG_sUuqgeSVcUMNU049PsaqLFLif-QXvNzbIKH5WeCdDHtmrz7RfmEczS0LHmoXxxy2JXuJITTChMSWXukso/s640/blogger-image--1422741480.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjK930Wh8jlljjNhekOsqsWWZqfWWZwnTCKK0xqc729iGIc2xj5K4izrJ3IG_sUuqgeSVcUMNU049PsaqLFLif-QXvNzbIKH5WeCdDHtmrz7RfmEczS0LHmoXxxy2JXuJITTChMSWXukso/s640/blogger-image--1422741480.jpg"></a></div><div><br></div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPdHRy-pu_zwoW20nwPuz3CLe01lnucINmtzFZYOR1UnDj24ZPCoZ6RrKFmlCrdvj7WpWwOCfRF1ZyOj3CeWTr2YL_6pedU4kkBEADJ-1ebA-3yDFSTSpNA-lAK6aGoOE_L-xmQDlTIhk/s640/blogger-image--1491625338.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPdHRy-pu_zwoW20nwPuz3CLe01lnucINmtzFZYOR1UnDj24ZPCoZ6RrKFmlCrdvj7WpWwOCfRF1ZyOj3CeWTr2YL_6pedU4kkBEADJ-1ebA-3yDFSTSpNA-lAK6aGoOE_L-xmQDlTIhk/s640/blogger-image--1491625338.jpg"></a></div><br>
<br>
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<br>
Navigate to our <a href="http://www.crossfitcleveland.com/" target="_blank">CrossFit Cleveland Home Page</a>Unknownnoreply@blogger.com2tag:blogger.com,1999:blog-4294531912380254702.post-87222244100252345062017-01-18T19:31:00.000-05:002017-01-20T12:29:46.779-05:00CrossFit Workout - Thursday 1/19/174 rounds, not for time<br>
KB Turkish Get-up 5R & 5L<br>
30 1-arm KB swing<br>
rest as needed between rounds. Increase weight each round, swing same KB used in each round.<br>
<br>
Warmup: 1000 meter row, 60 ball slams, 30 pull-ups, 20 ring dips, 10 slow, strict inchworms, partition any way.<br>
<br>
Mobility: Coach's Choice<br>
AfterWOD: Coach's Choice<div><br></div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyrRE6Scckns090odnqfMkJAfwdF0-2ee47O8-2g10PVLtrOBIBaRCOWXxjd1LQdRhESiU5ZWbqblUQQsx_qqhg0ubLUyWiSeRmTzzAUnaoUeKdZG1vtrl1jj7eBzSvaw5MRDNQ0gOD-w/s640/blogger-image--1590926988.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyrRE6Scckns090odnqfMkJAfwdF0-2ee47O8-2g10PVLtrOBIBaRCOWXxjd1LQdRhESiU5ZWbqblUQQsx_qqhg0ubLUyWiSeRmTzzAUnaoUeKdZG1vtrl1jj7eBzSvaw5MRDNQ0gOD-w/s640/blogger-image--1590926988.jpg"></a></div><br>
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Navigate to our <a href="http://www.crossfitcleveland.com/" target="_blank">CrossFit Cleveland Home Page</a></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4294531912380254702.post-28895865575566138362017-01-17T19:41:00.000-05:002017-01-18T20:35:57.294-05:00CrossFit Workout - Wednesday 1/18/17Strength or Skill: Barbell front rack lunge 5R+5L<br>
<br>
WOD/Conditioning: A nasty little air squat & burpee combo<div><br></div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDFOuFWQk8NDZNK8T9FtsTzRfvv7RQW9divTv68xiDfkJIQC1J9_5zxzGofzBWhVGK7rneAAFlKt5QNjeI3nkM1iLGnsQ8dhgF9ZgEnIQrnSVnRhMdyONCEhDjxL6jKDc09JRX3zq1sPA/s640/blogger-image--882309692.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDFOuFWQk8NDZNK8T9FtsTzRfvv7RQW9divTv68xiDfkJIQC1J9_5zxzGofzBWhVGK7rneAAFlKt5QNjeI3nkM1iLGnsQ8dhgF9ZgEnIQrnSVnRhMdyONCEhDjxL6jKDc09JRX3zq1sPA/s640/blogger-image--882309692.jpg"></a></div><div><br></div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIcRJyVKQgB_qo_2CprA2FfU20-Su31sLkcHBnyBHkVB2N9ptNs8UYQ-q1QApJP3BhLIF6P-KquweNEzFakw7DhgIGwvT_sL_dr071S2BePlp2boDQ_zkRiFuQwD83e2b0Wea65sESfv0/s640/blogger-image-2082912453.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIcRJyVKQgB_qo_2CprA2FfU20-Su31sLkcHBnyBHkVB2N9ptNs8UYQ-q1QApJP3BhLIF6P-KquweNEzFakw7DhgIGwvT_sL_dr071S2BePlp2boDQ_zkRiFuQwD83e2b0Wea65sESfv0/s640/blogger-image-2082912453.jpg"></a></div><div><br></div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0dRYBs9ZW31HH_KWw5RDWbslwXnzGFuR9y_U_GYr5OMMJiVqI-rBx7E9sP4_wNjVmrf8XmjmblR0ED-Vq1HrSmnYMOVtZfuTW_SjHzwCCyG0Wfof8XlOKBNfnsUHzOFvqsnJt267qnrg/s640/blogger-image-2006919804.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0dRYBs9ZW31HH_KWw5RDWbslwXnzGFuR9y_U_GYr5OMMJiVqI-rBx7E9sP4_wNjVmrf8XmjmblR0ED-Vq1HrSmnYMOVtZfuTW_SjHzwCCyG0Wfof8XlOKBNfnsUHzOFvqsnJt267qnrg/s640/blogger-image-2006919804.jpg"></a></div><br>
<br>
<br>
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<br>
Navigate to our <a href="http://www.crossfitcleveland.com/" target="_blank">CrossFit Cleveland Home Page</a></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4294531912380254702.post-69482154906421988482017-01-16T20:49:00.000-05:002017-01-18T20:39:33.544-05:00CrossFit Workout - Tuesday 1/17/17Skill or Strength: Clean & jerk<br>
<br>
WOD: EMOM for 10 minutes<br>
5 power cleans + 1 jerk 135/95<br>
<br>
AfterWOD: 3 programmed stretches, on whiteboard<br>
<br><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXZMgXam1E9BjmezabACjUJ2J71mnMUqwbQ8a7adoG03Vdln9_l09_uK2h5vduMD359bwXnBJG94MVt_HFehwonIeAfRtN60UkVcMiuUUkedwqIi4DF1qI-01lGfdr_WxCqZzk5enIQ6k/s640/blogger-image-1386057176.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXZMgXam1E9BjmezabACjUJ2J71mnMUqwbQ8a7adoG03Vdln9_l09_uK2h5vduMD359bwXnBJG94MVt_HFehwonIeAfRtN60UkVcMiuUUkedwqIi4DF1qI-01lGfdr_WxCqZzk5enIQ6k/s640/blogger-image-1386057176.jpg"></a></div><br></div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnVGvJsxg3DmtRfPpOhWJ7L3-0wCaF-FGVfANfzy2eUU_XGkqmuP0OVXFAPREhzeqr4eD-U1cWYBt8ytW944Ct5cXFwpT-Tl-lfHBXz8GOhyphenhyphenwAPb2P_WwKfOyu1R1YEChU46BpvrZWVg0/s640/blogger-image-371871838.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnVGvJsxg3DmtRfPpOhWJ7L3-0wCaF-FGVfANfzy2eUU_XGkqmuP0OVXFAPREhzeqr4eD-U1cWYBt8ytW944Ct5cXFwpT-Tl-lfHBXz8GOhyphenhyphenwAPb2P_WwKfOyu1R1YEChU46BpvrZWVg0/s640/blogger-image-371871838.jpg"></a></div><br></div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkcqMaOZkg53BxvNzcLQHAGiis_T_EJbfRGoCxX7x7J2ay2jKfTmSPzuawUXYWVlGvHhgseUxq0e4USSpNZc2V3aEk8kjxnB5QJMMp8i60NhV6309aqaHW2FDIr5diqHRTmADS2lc8lkc/s640/blogger-image-610392674.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkcqMaOZkg53BxvNzcLQHAGiis_T_EJbfRGoCxX7x7J2ay2jKfTmSPzuawUXYWVlGvHhgseUxq0e4USSpNZc2V3aEk8kjxnB5QJMMp8i60NhV6309aqaHW2FDIr5diqHRTmADS2lc8lkc/s640/blogger-image-610392674.jpg"></a></div><br></div><div class="separator" style="clear: both;"><br></div><div><br></div><br>
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Navigate to our <a href="http://www.crossfitcleveland.com/" target="_blank">CrossFit Cleveland Home Page</a>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4294531912380254702.post-79608036741532006612017-01-15T20:19:00.002-05:002017-01-16T20:53:48.130-05:00CrossFit Workout - Monday 1/16/171 - 500 meter row sprint, max effort, for time<br>
<br>
2 - 3 rounds, for time, of<br>
<br>
3 chest to bar weighted pull-up<br>
6 chest to deck strict pushup w/plank jack<br>
9 deadlift 135/95<br>
12 weighted situp<br>
3x<br>
<br>
300 meter row<br>
<br>
AfterWOD: 100 air squats, for time<div><br></div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmGHdG4bIUjKZhPT8N7HKX7FNgsJT1Ps9SK0JszmeKtNUb-WOrY314O5u23D7LzW1-5epIvf8L9qXfFes-9QZX18YKI6usdVqEgv7jX7JfwSkSVB4cbXNlgNicnnUqYhyBZ6et061kfh0/s640/blogger-image--915417507.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmGHdG4bIUjKZhPT8N7HKX7FNgsJT1Ps9SK0JszmeKtNUb-WOrY314O5u23D7LzW1-5epIvf8L9qXfFes-9QZX18YKI6usdVqEgv7jX7JfwSkSVB4cbXNlgNicnnUqYhyBZ6et061kfh0/s640/blogger-image--915417507.jpg"></a></div><div><br></div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2LYWXoXazFJIVkCaSUHElW5fjhG9SAyUl3LdjwSLmAZYcz1mXC_b_nyNUrBNZmMRZ9LLvYr0Or9Elv4Nu_OlIO-hqEdPwx7PvNzwa9eJcat8kv6IhxI9yx7qLlrlJsoaZWvhLup-lqx4/s640/blogger-image-1611339644.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2LYWXoXazFJIVkCaSUHElW5fjhG9SAyUl3LdjwSLmAZYcz1mXC_b_nyNUrBNZmMRZ9LLvYr0Or9Elv4Nu_OlIO-hqEdPwx7PvNzwa9eJcat8kv6IhxI9yx7qLlrlJsoaZWvhLup-lqx4/s640/blogger-image-1611339644.jpg"></a></div><br>
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Sneak Peek for the Week:<br>
<br>
Tuesday: Power Cleans and Jerks, strength or skill and EMOM<br>
Wednesday: strength or skill:, barbell front rack lunges, heavy<br>
Thursday: TGUs and KB swings<br>
Friday: Friday Surprise, a barbell and a jump rope<br>
<br>
<br>
<a href="https://syncapp.wodhopper.com/gym/11282" target="_blank">RSVP to Class and WODHopper Leaderboard</a><br>
<br>
Navigate to our <a href="http://www.crossfitcleveland.com/" target="_blank">CrossFit Cleveland Home Page</a></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4294531912380254702.post-61280401481428321832017-01-14T11:49:00.001-05:002017-01-14T12:02:28.109-05:00CrossFit Workout - Saturday 1/14/17Results:<br>
<br><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfV3VdkilzwcGxT6cGC2SPJW81yiAXGOihWTJej2wOw_tQwYN7pasSb6E2xfJR6Ev42_KaBFTvLHexgOjbWSsTSJ2BAvjyHmkW1qCZ2KgAAfQvZk_GLcXY7sbroCPXwLkk99DGs4UC2xI/s640/blogger-image-1724202378.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfV3VdkilzwcGxT6cGC2SPJW81yiAXGOihWTJej2wOw_tQwYN7pasSb6E2xfJR6Ev42_KaBFTvLHexgOjbWSsTSJ2BAvjyHmkW1qCZ2KgAAfQvZk_GLcXY7sbroCPXwLkk99DGs4UC2xI/s640/blogger-image-1724202378.jpg"></a></div><div><br></div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhp5CZ59vABl07r8c6DqnYCPClBpb3YQ-L9wY0iviGStcnOzAzUyrSfMpylPCkjBedfrKTDPCz5PIyJHmRnIxXD1ve0TKnI0LITlkPYZPA6uCK7Kp4WGHhWye2JIjXAR2fLGSAJpoxeT1M/s640/blogger-image-1650005829.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhp5CZ59vABl07r8c6DqnYCPClBpb3YQ-L9wY0iviGStcnOzAzUyrSfMpylPCkjBedfrKTDPCz5PIyJHmRnIxXD1ve0TKnI0LITlkPYZPA6uCK7Kp4WGHhWye2JIjXAR2fLGSAJpoxeT1M/s640/blogger-image-1650005829.jpg"></a></div><div><br></div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjSqoznO9PatIWT1xWP4fb6AwKxAHkasqygLX-E8CDmoS9IUMmLmzF3u-8AqF2AAnBYtb3B3Q2ls8AHdYS-t_ugZqVVy_Qbe0d84_PVqBfRKQ3HBvlAX8wZDEkLOZ-tf2vqupykv5Ubjc/s640/blogger-image-2101842554.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjSqoznO9PatIWT1xWP4fb6AwKxAHkasqygLX-E8CDmoS9IUMmLmzF3u-8AqF2AAnBYtb3B3Q2ls8AHdYS-t_ugZqVVy_Qbe0d84_PVqBfRKQ3HBvlAX8wZDEkLOZ-tf2vqupykv5Ubjc/s640/blogger-image-2101842554.jpg"></a></div><br>
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<br>
Navigate to our <a href="http://www.crossfitcleveland.com/" target="_blank">CrossFit Cleveland Home Page</a>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4294531912380254702.post-32287246998195059362017-01-12T19:38:00.000-05:002017-01-13T12:35:12.312-05:00CrossFit Workout - Friday 1/13/17Make-up or D'over Day<br>
<br>
Choose from any of the workouts from the past week, or use today as Open Gym to work on your skills.<br>
<br>
** Reminder of our Annual Member Appreciation and Holiday Party Saturday 1/14 at Bay Lanes from 2:00pm - 5:00pm. All current members and families are welcome. Free bowling, shoes, food, and soft drinks as well as a cash bar. It's a chance to meet everyone.<br>
<br>
We'll have plenty of food but if you want to bring a small side dish to share we'd appreciate it. <div><br></div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKTLIRFySyF5QKaZCI8wnukzs1D8dmRlzA51qfnanSN9dsIbfZVRJOyWjFBoV2_bt8uOp9cVbIU_a5qkR-Vr92vgfPOTaO5QSSPfC1O1xOJ08_oll1gSnwzrvRZYmi4O-5N78PljbWcn8/s640/blogger-image-521554096.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKTLIRFySyF5QKaZCI8wnukzs1D8dmRlzA51qfnanSN9dsIbfZVRJOyWjFBoV2_bt8uOp9cVbIU_a5qkR-Vr92vgfPOTaO5QSSPfC1O1xOJ08_oll1gSnwzrvRZYmi4O-5N78PljbWcn8/s640/blogger-image-521554096.jpg"></a></div><div><br></div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuYv2Ex9NaIhvjDb1sLyijfYUUSoGkiUo-bdPXgjA-cStMBBW3Bw-GyWFx26bjoDIaSulWd3I8Xd0pU-ti7GjKVjWtmooSDBuSd-WuuxIzzqsaIRb9canqDWu7EPsssWqmR_xbmjkAbo4/s640/blogger-image--563474601.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuYv2Ex9NaIhvjDb1sLyijfYUUSoGkiUo-bdPXgjA-cStMBBW3Bw-GyWFx26bjoDIaSulWd3I8Xd0pU-ti7GjKVjWtmooSDBuSd-WuuxIzzqsaIRb9canqDWu7EPsssWqmR_xbmjkAbo4/s640/blogger-image--563474601.jpg"></a></div><br>
<div>
<br></div>
<br>
<a href="https://syncapp.wodhopper.com/gym/11282" target="_blank">RSVP to Class and WODHopper Leaderboard</a><br>
<br>
Navigate to our <a href="http://www.crossfitcleveland.com/" target="_blank">CrossFit Cleveland Home Page</a></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4294531912380254702.post-86380919825277935012017-01-11T20:03:00.002-05:002017-01-14T12:03:24.998-05:00CrossFit Workout - Thursday 1/12/17Strength: DB incline press 5-5-5-5-5<br>
<br>
Recovery WOD: Rowing, jumping pull-ups and ab work, show up and see the numbers<br>
<br>
** Reminder of our Annual Member Appreciation and Holiday Party Saturday 1/14 at Bay Lanes from 2:00pm - 5:00pm. All current members and families are welcome. Free bowling, shoes, food, and soft drinks as well as a cash bar. It's a chance to meet everyone.<div><br></div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgI_DRV3asR-pyWN9wDQWssQCvxsPHWkooIhgp4CGLBPKV2XWtYuG7N58GL44DsZzKl81LN9klkYKzhF1tIyI_gujjGIje1kuHFQYAIi_K7XcJ4VFDdSBGcdu1UetyTOBufz-ebLSkmc_Y/s640/blogger-image--878157482.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgI_DRV3asR-pyWN9wDQWssQCvxsPHWkooIhgp4CGLBPKV2XWtYuG7N58GL44DsZzKl81LN9klkYKzhF1tIyI_gujjGIje1kuHFQYAIi_K7XcJ4VFDdSBGcdu1UetyTOBufz-ebLSkmc_Y/s640/blogger-image--878157482.jpg"></a></div><div><br></div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJBQpxeL5-dmj38TFSNubIwC8NS_GnElHwCh-1q37u2b7_tX6eACN8N1GoFjmZcByzaScE2F6P4KIaRe3jCNnkAo2i-RvlWec68-ERv165kIxQMNAvwAJyUgSDZqPuJ390jJakGuaPY2U/s640/blogger-image-1375012310.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJBQpxeL5-dmj38TFSNubIwC8NS_GnElHwCh-1q37u2b7_tX6eACN8N1GoFjmZcByzaScE2F6P4KIaRe3jCNnkAo2i-RvlWec68-ERv165kIxQMNAvwAJyUgSDZqPuJ390jJakGuaPY2U/s640/blogger-image-1375012310.jpg"></a></div><br>
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<br>
<a href="https://syncapp.wodhopper.com/gym/11282" target="_blank">RSVP to Class and WODHopper Leaderboard</a><br>
<br>
Navigate to our <a href="http://www.crossfitcleveland.com/" target="_blank">CrossFit Cleveland Home Page</a></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4294531912380254702.post-30357101770849313132017-01-10T19:38:00.000-05:002017-01-11T19:39:08.856-05:00CrossFit Workout - Wednesday 1/11/17Skill: barbell front rack stepping lunge<br>
Performed in warmup with additional movements<br>
<br>
Strength: Deadlift and Box jumps, heavy and high<br>
<br>
4 rounds of 3-2-1 reps, increase weight each round. Show up and see the warmup set progressions.<div><br></div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhduJOWZljyFp4QY5LOZaP6o6lbXp2QVY9STJ28gZcqMRKSG8grwm7WEUdKZjqu6bEJrYcUSooghlXmAQ-9GzrdiLsArXGd1tPlFF7lyXzJtabZc1iGq3ZmzgB9jSK4x6NjbP4Gqup-wmc/s640/blogger-image--320251193.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhduJOWZljyFp4QY5LOZaP6o6lbXp2QVY9STJ28gZcqMRKSG8grwm7WEUdKZjqu6bEJrYcUSooghlXmAQ-9GzrdiLsArXGd1tPlFF7lyXzJtabZc1iGq3ZmzgB9jSK4x6NjbP4Gqup-wmc/s640/blogger-image--320251193.jpg"></a></div><br>
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Navigate to our <a href="http://www.crossfitcleveland.com/" target="_blank">CrossFit Cleveland Home Page</a></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4294531912380254702.post-19262952781704596312017-01-09T19:36:00.001-05:002017-01-10T19:25:45.178-05:00CrossFit Workout - Tuesday 1/10/17I'm Strength or Skill: Snatch<br>
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WOD: Hanging Randy, for time<br>
75 hang power snatch, for time 75lb/55lb<br>
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Warmup: Rowing, KB swings and shoulder activation/warmup<br>
<br><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhb-Rj00gzwl0IbQDkUsCV9ERUa6R1Mlaeh-0qSY2EwWGMX9KcHQ12PgexM9XF3_3_T5Bf7LhyphenhyphenX5T9QPRx72_a9RBN-hUJgsfh4sgtUujxVPrao0WKcYBnIhrTXwMdAjnOnD_h5FMHtNg/s640/blogger-image-751822670.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhb-Rj00gzwl0IbQDkUsCV9ERUa6R1Mlaeh-0qSY2EwWGMX9KcHQ12PgexM9XF3_3_T5Bf7LhyphenhyphenX5T9QPRx72_a9RBN-hUJgsfh4sgtUujxVPrao0WKcYBnIhrTXwMdAjnOnD_h5FMHtNg/s640/blogger-image-751822670.jpg"></a></div><div><br></div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKZZ_xgQsXF_Na-ZBMsTcvKa-jTQ3LFEKN10EUPWQtnvEYja411zas8JfpRrdt4jn9OpZJUpBBU6P5ax_pRHWtH1riR_U_BMcOO9gO_OdvpR3HJFrqPdLwTlpYwui4OuPtcavJzWkEd7M/s640/blogger-image--1071372717.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKZZ_xgQsXF_Na-ZBMsTcvKa-jTQ3LFEKN10EUPWQtnvEYja411zas8JfpRrdt4jn9OpZJUpBBU6P5ax_pRHWtH1riR_U_BMcOO9gO_OdvpR3HJFrqPdLwTlpYwui4OuPtcavJzWkEd7M/s640/blogger-image--1071372717.jpg"></a></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyOtIt5G_56N0KmH_5AGNWxBGhNg1D05FTWGfAYCpdAEjtL-RzhX6Jf9eoWc3YH3CPRL40dUOePFZ8zP4z-RQOJZsN7FJX6ZQTIOfDwMeI0lsB46yCknCTP5Gt3xJL7-0FwCW3YZHAwi4/s640/blogger-image-2098108118.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyOtIt5G_56N0KmH_5AGNWxBGhNg1D05FTWGfAYCpdAEjtL-RzhX6Jf9eoWc3YH3CPRL40dUOePFZ8zP4z-RQOJZsN7FJX6ZQTIOfDwMeI0lsB46yCknCTP5Gt3xJL7-0FwCW3YZHAwi4/s640/blogger-image-2098108118.jpg"></a></div><br></div>
<br>
<a href="https://syncapp.wodhopper.com/gym/11282" target="_blank">RSVP to Class and WODHopper Leaderboard</a><br>
<br>
Navigate to our <a href="http://www.crossfitcleveland.com/" target="_blank">CrossFit Cleveland Home Page</a>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4294531912380254702.post-23363804835966539732017-01-08T19:30:00.000-05:002017-01-09T19:23:32.134-05:00CrossFit Workout - Monday 1/9/17I'm Some squat therapy in the warmup, plus a new hip opener that you'll love.<br>
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Workout: for 13-18 minutes, following a 500M row sprint buy in<br>
KB swings<br>
KB bent over rows<br>
KB goblet squat and 1/2<br>
Row, on Concept2<br>
<br>
Sneak Peek for the Week:<br>
Tuesday: Skill/Strength: Snatch<br>
WOD: Hanging Randy<br>
Wednesday: Strength, Heavy Deadlifts like last week's squats<br>
Skill: Barbell front rack stepping lunges, light today, heavy next week<br>
Thursday: Strength: DB incline bench press, heavy<br>
WOD: Recovery, show up and see<br>
Friday: D'Over/Makeup Day or Open Gym, more squat therapy<br>
<br>
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** Don't forget, we have our Annual Holiday and Member Appreciation Party this Saturday 1/14/17 from 2:00pm - 5:00pm at Bay Lanes. Free for members and your families. Be there, it's a great way to meet everyone.<br>
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<br>
Navigate to our <a href="http://www.crossfitcleveland.com/" target="_blank">CrossFit Cleveland Home Page</a>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4294531912380254702.post-82552964134833869392017-01-07T16:14:00.001-05:002017-01-09T04:59:49.729-05:00CrossFit Workout - Saturday 1/7/17Results;<div><br></div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgmIF_DFJ5Ag79VwmkCOH8Dqb1nP0ahsJUko-9kXGWJEe8pLN3bZGEDgKTvUoxGdI2cEk3Nvdsv9N5QnpjBUOoxCsQDB0GvqgglB7U3zYX7DHQ8T5iAmTC5fEoSX5QasFRWnVnXkFtqEA/s640/blogger-image--1026734720.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgmIF_DFJ5Ag79VwmkCOH8Dqb1nP0ahsJUko-9kXGWJEe8pLN3bZGEDgKTvUoxGdI2cEk3Nvdsv9N5QnpjBUOoxCsQDB0GvqgglB7U3zYX7DHQ8T5iAmTC5fEoSX5QasFRWnVnXkFtqEA/s640/blogger-image--1026734720.jpg"></a></div><br></div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiW6NmHR5AjA5PVUyWW8yH-SbRs1INyNJSvVcgIx2_e6ZCTc_6LmJnHmEwnqC7wv0Vh_xFd7a8j8eE1EnF2aEyoFNfnNUOdXLwrWPbahyqk6S3oNN-HkHI3LS1XC8kdp13M_58IWaiaiqQ/s640/blogger-image--122843275.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiW6NmHR5AjA5PVUyWW8yH-SbRs1INyNJSvVcgIx2_e6ZCTc_6LmJnHmEwnqC7wv0Vh_xFd7a8j8eE1EnF2aEyoFNfnNUOdXLwrWPbahyqk6S3oNN-HkHI3LS1XC8kdp13M_58IWaiaiqQ/s640/blogger-image--122843275.jpg"></a></div><br></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4294531912380254702.post-59677775227330401032017-01-05T19:45:00.001-05:002017-01-06T12:02:34.935-05:00CrossFit Workout - Friday 1/6/17Strength: Push press 5-5-5-5-5 to 5RM<br>
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WOD: T2B, WB situps & ?, show up and see what and how many.<br>
<br>
No Open Gym on Fridays in January, but we will have Open Gym on Sunday mornings from 9:00am until 11:00am, for Unlimited Members. Don't forget to mark your calendars for Saturday January 14th from 2:00pm-5:00pm for our Annual Holiday and Member Appreciation Party. All current members and their families are welcome. Free food, soft drinks, bowling and shoes, plus a full cash bar. You can bring a small side dish/appetizer to share, but it's not required.<br>
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<br>
Navigate to our <a href="http://www.crossfitcleveland.com/" target="_blank">CrossFit Cleveland Home Page</a>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4294531912380254702.post-42733962226157120102017-01-04T18:37:00.001-05:002017-01-05T19:30:06.035-05:00CrossFit Workout - Thursday 1/5/17Strength or Skill: <br>
4 rounds, 3-2-1 reps of back squats & box jumps<br>
Rest 2+ minutes between rounds. Perform 3-5 sets of 5 rep warmup sets, starting with an empty bar and increasing each round to your 1st round workout weight(50-60% of 1RM) Use the highest box you are comfortable with. Record heaviest weight used and height of box.<br>
<br>
For strength: Target 80+% of your 1RM in 4th round, as long as your form allows<br>
For skill: work up to a medium heavy weight and practice/develop impeccable form<br>
If you do not have a solid, full depth squat, do no go heavy. Work on form with the skill option.<br>
<br>
Conditioning: 5 rounds of<br>
15 goblet squat 55/40<br>
1 minute max reps double unders<br>
<br>
Record total number of double unders completed in the workout. You'll watch the clock to time each minute of D/Us. No more rest between rounds than the time it takes to record your d/u reps. <br>
<br>
Warmup: CrossFit Warmup, 10 reps each x 2 rounds<br>
Mobility: Coach's Choice<br>
<br>
<br>
*** Did you hear, 2017 is the Year of the Squat!!!<br>
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<br>
Navigate to our <a href="http://www.crossfitcleveland.com/" target="_blank">CrossFit Cleveland Home Page</a>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4294531912380254702.post-34812397907495820532017-01-03T19:31:00.000-05:002017-01-04T19:51:23.588-05:00CrossFit Workout - Wednesday 1/4/16Strength or Skill: Power clean<br>
<br>
Recovery WOD: Rowing & ?, show up and see the movement and numbers<br>
<br>
Warmup includes more Squat Therapy. Prepare to make your squat great.<br>
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Navigate to our <a href="http://www.crossfitcleveland.com/" target="_blank">CrossFit Cleveland Home Page</a>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4294531912380254702.post-37311362138146141432017-01-02T20:24:00.001-05:002017-01-03T19:43:52.547-05:00CrossFit Workout - Tuesday 1/3/17A CF Cleveland New Year's Tradition continues....<br>
<br>
Pyramid Fran, <a dir="ltr" href="tel:9-15-21-15-9" x-apple-data-detectors="true" x-apple-data-detectors-type="telephone" x-apple-data-detectors-result="0">9-15-21-15-9</a> reps, for time, of<br>
<br>
thruster 95lb/65lb<br>
pullup<br>
<br>
Following the warmup and mobility work, you'll choose front squat skill work or strength, building to a heavy 5 rep set but not necessarily a 5 rep max. If you have a solid, deep front squat with a proper rack position, you can opt for strength or skill work. Others will all do skill work to improve form. After the front squat work, you perform the Pyramid Fran WOD.<br>
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<br>
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<br>
Navigate to our <a href="http://www.crossfitcleveland.com/" target="_blank">CrossFit Cleveland Home Page</a>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4294531912380254702.post-38727416600232363562017-01-01T19:27:00.000-05:002017-01-02T20:06:41.140-05:00CrossFit Workout - Monday 1/2/17 Normal hours all day today, beginning at 5:00am<br>
<br>
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.<br>
<br>
Warmup: Squat Therapy, for 15 minutes. 2017 is the year of the squat. Make yours beautiful.<br>
<br>
Workout:<br>
500M row for time, Buy-in<br>
Rest 3-4 minutes then<br>
AMRAP in 15 minutes and finish round of<br>
<br>
KB swings<br>
strict pushups<br>
jacknife situps<br>
mountain jacks<br>
<br>
Show up and see the numbers<div><br></div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivStepvSDVoeKoEnPq30-0Qn9SNGtujAgEpUj0TNog41eSTnowYkqqWld4xCGrR2MR1IWHXrX72-Zt2GpmT_9z2r0LoQpPYUdtxMS1TcshSrWfpv7yH0qM6SSCO4fsdxEyYQfdZXd_Cqw/s640/blogger-image-174405966.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivStepvSDVoeKoEnPq30-0Qn9SNGtujAgEpUj0TNog41eSTnowYkqqWld4xCGrR2MR1IWHXrX72-Zt2GpmT_9z2r0LoQpPYUdtxMS1TcshSrWfpv7yH0qM6SSCO4fsdxEyYQfdZXd_Cqw/s640/blogger-image-174405966.jpg"></a></div><div><br></div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgglcc8vVHglxBk5sx5Qm4B8RDIU_bQNqRvNndEhcONyGniDtrvbmcrGAB6S0b9ENCUYmWzsi5-xc8P0Z-I4pFyaddkblPa1JYXfSydYHbFlp8Gwuoy-nOI_ZGQyYjQxdWWPSdxiNojpG8/s640/blogger-image--1517009254.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgglcc8vVHglxBk5sx5Qm4B8RDIU_bQNqRvNndEhcONyGniDtrvbmcrGAB6S0b9ENCUYmWzsi5-xc8P0Z-I4pFyaddkblPa1JYXfSydYHbFlp8Gwuoy-nOI_ZGQyYjQxdWWPSdxiNojpG8/s640/blogger-image--1517009254.jpg"></a></div><div><br></div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimd9Hmm15QEnXwWTFhYnqAY1fn-vZZ3JqdG9vFtmWil-1cv0VSFGxCWrDRj6eO60_mMyb9wiHmsNB-TXvixyaMYDnXqV4KbCrYLqDZN1bnY_b016ha7_Y9ZuTOZY-tZr6aIHH9Ak6vTEI/s640/blogger-image-41527575.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimd9Hmm15QEnXwWTFhYnqAY1fn-vZZ3JqdG9vFtmWil-1cv0VSFGxCWrDRj6eO60_mMyb9wiHmsNB-TXvixyaMYDnXqV4KbCrYLqDZN1bnY_b016ha7_Y9ZuTOZY-tZr6aIHH9Ak6vTEI/s640/blogger-image-41527575.jpg"></a></div><br>
<br>
Sneak Peek for the Week:<br>
Tuesday: Front squat, for strength or skill<br>
If your form is not great, you'll work on skill<br>
WOD: Pyramid Fran<br>
Wednesday: Power clean, for strength or skill<br>
WOD: Recovery, Rowing, core & grip work<br>
Thursday: Back squat, for strength or skill<br>
WOD: Goblet squats & double unders<br>
Friday: Friday Surprise, not a D'over Day<br>
Show up and see the movements<br>
<br>
<br>
<a href="https://syncapp.wodhopper.com/gym/11282" target="_blank">RSVP to Class and WODHopper Leaderboard</a><br>
<br>
Navigate to our <a href="http://www.crossfitcleveland.com/" target="_blank">CrossFit Cleveland Home Page</a></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4294531912380254702.post-15672868103916175982016-12-30T10:51:00.002-05:002016-12-31T11:33:23.943-05:00CrossFit Workout - Saturday 12/31/16<div class="" data-block="true" data-editor="eevdj" data-offset-key="2fbpa-0-0" style="color: #1d2129; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 14px; line-height: 18px; white-space: pre-wrap;">
<div class="_1mf _1mj" data-offset-key="2fbpa-0-0" style="direction: ltr; font-family: inherit; position: relative;">
<span data-offset-key="2fbpa-0-0" style="font-family: inherit;">Weekend Update: New Year's Weekend</span></div></div><div class="" data-block="true" data-editor="eevdj" data-offset-key="4n590-0-0" style="color: #1d2129; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 14px; line-height: 18px; white-space: pre-wrap;"><br></div><div class="" data-block="true" data-editor="eevdj" data-offset-key="cb065-0-0" style="color: #1d2129; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 14px; line-height: 18px; white-space: pre-wrap;"><div class="_1mf _1mj" data-offset-key="cb065-0-0" style="direction: ltr; font-family: inherit; position: relative;">
<span data-offset-key="cb065-0-0" style="font-family: inherit;">Normal hours through the holiday except no Open Gym on Sunday.</span></div>
</div>
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<div class="_1mf _1mj" data-offset-key="dl0r1-0-0" style="direction: ltr; font-family: inherit; position: relative;">
<span data-offset-key="dl0r1-0-0" style="font-family: inherit;">There is a Kickboxing class at 9:30am on Saturday in the Back Room. Non-members and drop ins are welcome, $15 per class. Unlimited Members are $5, or free if you bring a friend.</span></div>
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<span data-offset-key="1hg19-0-0" style="font-family: inherit;"><br data-text="true"></span></div>
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<span data-offset-key="8ad0i-0-0" style="font-family: inherit;">11:00am Basic Intro Workout, every Saturday. A great way for new people to try our workouts and check out our facility. Their first three visits are free. Bring a friend or two. Current members are welcome to join in the fun.</span></div>
</div>
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<span data-offset-key="eqs54-0-0" style="font-family: inherit;"><br data-text="true"></span></div>
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<span data-offset-key="d2hgg-0-0" style="font-family: inherit;">We have a group of people starting our 100 Days of Suck Challenge next week. If you are interested, let us know. We'll fill you in on the details and get you started.</span></div>
</div>
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<span data-offset-key="elbea-0-0" style="font-family: inherit;"><br data-text="true"></span></div>
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<span data-offset-key="4m7pl-0-0" style="font-family: inherit;">Full schedule on Monday January 2nd starting at 5:00am. Start your year off right by getting your butt in here.</span></div>
</div>
<br>
<br>
<a href="https://syncapp.wodhopper.com/gym/11282" target="_blank">RSVP to Class and WODHopper Leaderboard</a><br>
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Navigate to our <a href="http://www.crossfitcleveland.com/" target="_blank">CrossFit Cleveland Home Page</a>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4294531912380254702.post-88644842608848737312016-12-29T19:21:00.002-05:002016-12-30T12:20:09.665-05:00CrossFit Workout - Friday 12/30/16D'over/Make-up Day<br>
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You can choose to do or redo any workout from this week, or use today as an Open Gym session to work on skills and or drills to improve on your weakness(es)<br>
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<span data-offset-key="2fbpa-0-0" style="font-family: inherit;">Weekend Update: New Year's Weekend</span></div></div><div class="" data-block="true" data-editor="eevdj" data-offset-key="cb065-0-0" style="color: #1d2129; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 14px; line-height: 18px; white-space: pre-wrap;"><div class="_1mf _1mj" data-offset-key="cb065-0-0" style="direction: ltr; font-family: inherit; position: relative;">
<span data-offset-key="cb065-0-0" style="font-family: inherit;">Normal hours through the holiday except no Open Gym on Sunday.</span></div></div><div class="" data-block="true" data-editor="eevdj" data-offset-key="514f6-0-0" style="color: #1d2129; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 14px; line-height: 18px; white-space: pre-wrap;"><br></div><div class="" data-block="true" data-editor="eevdj" data-offset-key="dl0r1-0-0" style="color: #1d2129; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 14px; line-height: 18px; white-space: pre-wrap;"><div class="_1mf _1mj" data-offset-key="dl0r1-0-0" style="direction: ltr; font-family: inherit; position: relative;"><span data-offset-key="dl0r1-0-0" style="font-family: inherit;">There is a Kickboxing class at 9:30am on Saturday in the Back Room. Non-members and drop ins are welcome, $15 per class. Unlimited Members are $5, or free if you bring a friend.</span></div></div><div class="" data-block="true" data-editor="eevdj" data-offset-key="8ad0i-0-0" style="color: #1d2129; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 14px; line-height: 18px; white-space: pre-wrap;"><div class="_1mf _1mj" data-offset-key="8ad0i-0-0" style="direction: ltr; font-family: inherit; position: relative;">
<span data-offset-key="8ad0i-0-0" style="font-family: inherit;">11:00am Basic Intro Workout, every Saturday. A great way for new people to try our workouts and check out our facility. Their first three visits are free. Bring a friend or two. Current members are welcome to join in the fun.</span></div></div><div class="" data-block="true" data-editor="eevdj" data-offset-key="eqs54-0-0" style="color: #1d2129; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 14px; line-height: 18px; white-space: pre-wrap;"><br></div><div class="" data-block="true" data-editor="eevdj" data-offset-key="d2hgg-0-0" style="color: #1d2129; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 14px; line-height: 18px; white-space: pre-wrap;"><div class="_1mf _1mj" data-offset-key="d2hgg-0-0" style="direction: ltr; font-family: inherit; position: relative;"><span data-offset-key="d2hgg-0-0" style="font-family: inherit;">We have a group of people starting our 100 Days of Suck Challenge next week. If you are interested, let us know. We'll fill you in on the details and get you started.</span></div></div><div class="" data-block="true" data-editor="eevdj" data-offset-key="elbea-0-0" style="color: #1d2129; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 14px; line-height: 18px; white-space: pre-wrap;"><br></div><div class="" data-block="true" data-editor="eevdj" data-offset-key="4m7pl-0-0" style="color: #1d2129; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 14px; line-height: 18px; white-space: pre-wrap;"><div class="_1mf _1mj" data-offset-key="4m7pl-0-0" style="direction: ltr; font-family: inherit; position: relative;"><span data-offset-key="4m7pl-0-0" style="font-family: inherit;">Full schedule on Monday January 2nd starting at 5:00am. Start your year off right by getting your butt in here.</span></div>
</div>
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Navigate to our <a href="http://www.crossfitcleveland.com/" target="_blank">CrossFit Cleveland Home Page</a>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4294531912380254702.post-61136428897955035802016-12-28T18:00:00.001-05:002016-12-29T19:15:12.323-05:00CrossFit Workout - Thursday 12/29/16Strength: Shoulder press <a dir="ltr" href="tel:10-10-10-10" x-apple-data-detectors="true" x-apple-data-detectors-type="telephone" x-apple-data-detectors-result="0">10-10-10-10</a><br>
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Workout: Recovery WOD</div>
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<a dir="ltr" href="tel:16-14-12-10-8-6-4-2" x-apple-data-detectors="true" x-apple-data-detectors-type="telephone" x-apple-data-detectors-result="1">16-14-12-10-8-6-4-2</a> reps of</div>
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Row - Calories on C2 rower</div>
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Burpee over rower</div>
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Warmup: CrossFit Warmup, 10 reps each x 3 rounds, substitute shoulder press for dips</div>
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Cool Down: Coach's Choice<br>
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*** Holiday Hours Update. All hours will be normal with the exception of NO Open Gym on Sunday. All regular workout times are on as usual Saturday 12/31/16 and Monday 1/2/17.</div><div><br></div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1KrEK0xK1Az3cE4PpGmh44nMu6wXj-vo-6uK2nVLoYAKI182D-WJIYh9yQWZkbg1uPwcyFCG6nVuTp9UucLqLEzEUxpC051ppS5V2Nq-j59RYpe-1FOS6fkyU06o28RSsns6_K34W-Fg/s640/blogger-image-484437334.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1KrEK0xK1Az3cE4PpGmh44nMu6wXj-vo-6uK2nVLoYAKI182D-WJIYh9yQWZkbg1uPwcyFCG6nVuTp9UucLqLEzEUxpC051ppS5V2Nq-j59RYpe-1FOS6fkyU06o28RSsns6_K34W-Fg/s640/blogger-image-484437334.jpg"></a></div><br></div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLCe01izTbFAR70w6jxqiacsOrinP4eRuKPtEDEzd1m6-rSVClBJ60NmWDuqOgRIg0NupcRt_2KqyA65P2drIumUX5kmWBVtacuEp9zuf_JxDTg-BQHNmfhj4EO_yafe39qRbJVMP0o-g/s640/blogger-image-1001020649.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLCe01izTbFAR70w6jxqiacsOrinP4eRuKPtEDEzd1m6-rSVClBJ60NmWDuqOgRIg0NupcRt_2KqyA65P2drIumUX5kmWBVtacuEp9zuf_JxDTg-BQHNmfhj4EO_yafe39qRbJVMP0o-g/s640/blogger-image-1001020649.jpg"></a></div><br></div>
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Navigate to our <a href="http://www.crossfitcleveland.com/" target="_blank">CrossFit Cleveland Home Page</a>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4294531912380254702.post-71620386293745603282016-12-27T18:00:00.000-05:002016-12-27T18:00:21.758-05:00CrossFit Workout - Wednesday 12/28/16Deadlifts, heavy 5x5 at 70-75% of 1RM<br />
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After 3-5 sets of 5 rep warmup sets increasing to your workout weight, perform 5 sets of 5 reps, with a full stop on the floor after each rep. The workout weight should be 70-75% of your 1 rep max as long as you maintain a neutral spine. No touch and go, no dropping from the top.<br />
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**If you did not test your 1RM earlier this month, you may choose to do so today.<br />
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AfterWOD: 35-25-15 reps of CF Cleveland AB Routine, for time<br />
<br />
Warmup: 3 rounds of<br />
350M row, 20 sit-ups, 15 back extensions, 10 deadlift<br />
Mobility: Coach's Choice<br />
<br />
<br />
<a href="https://syncapp.wodhopper.com/gym/11282" target="_blank">RSVP to Class and WODHopper Leaderboard</a><br />
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Navigate to our <a href="http://www.crossfitcleveland.com/" target="_blank">CrossFit Cleveland Home Page</a>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4294531912380254702.post-15284932271247771432016-12-26T18:00:00.000-05:002016-12-28T17:40:49.812-05:00CrossFit Workout - Tuesday 12/27/16Strength or Skill: Snatch<br>
15 minutes to practice your snatch drills or work up to a few heavy singles. Everyone starts with an empty bar.<br>
<br>
WOD:<br>
10-->1 down ladder, for time, of<br>
DB floor press<br>
DB pushup<br>
DB goblet squat<br>
You choose the weight of your DBs. Use a pair for floor press and pushup, one for goblet squat.<br>
Record time and weight of DBs<br>
<br>
Warmup: 10 minutes of<br>
10 pvc shoulder rollout<br>
10 pvc overhead squat<br>
10 KB swing<br>
10 overhead lunge stretch R&L (seconds)<br>
<br>
Cool Down: Coach's Choice<br>
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