CrossFit Workout - Monday 12/31/12

End of Year Special - "Death By ???"

Show up and see your choices.  Yes, I said choices.  You get to pick the movement from a short list of nasties. Don't forget, only A.M. hours on Monday. Happy New Year!

HOLIDAY HOURS:

Monday 12/31/12 - A.M. hours only - Closed P.M.

Tuesday 01/01/13 - Closed All Day - Happy New Year

Wednesday 01/02/13 - Normal hours, open 5:00am

In other words, open New Year's Eve morning only, closed at night. Closed New Year's Day, all day. Resume normal hours on Wednesday 01/02/13 opening at 5:00am.

RESULTS:

CrossFit Workout - Saturday 12/29/12

HOLIDAY HOURS:

Monday 12/31/12 - A.M. hours only - Closed P.M.

Tuesday 01/01/13 - Closed All Day - Happy New Year

Wednesday 01/02/13 - Normal hours, open 5:00am

In other words, open New Year's Eve morning only, closed at night. Closed New Year's Day, all day. Resume normal hours on Wednesday 01/02/13 opening at 5:00am.

RESULTS:

CrossFit Workout - Friday 12/28/12

Friday Surprise, show up and see what's on the board

HOLIDAY HOURS:

Monday 12/31/12 - A.M. hours only - Closed P.M.

Tuesday 01/01/13 - Closed All Day - Happy New Year

Wednesday 01/02/13 - Normal hours, open 5:00am

In other words, open New Year's Eve morning only, closed at night. Closed New Year's Day, all day. Resume normal hours on Wednesday 01/02/13 opening at 5:00am.

RESULTS:

CrossFit Workout - Thursday 12/27/12

Strength Workout - 5x5, your choice of lifts

A. Front Squat
B. Back Squat
C. Overhead Squat
D. Deadlift
E. Power Clean

Perform 5 sets of 5 reps all at the same weight, approximately 80-85% of your 5 rep max. Begin your workout with several warmup sets using a light bar and increasing to your workout weight. The coach running the workout will be able to assist you in picking the appropriate weight if you are not sure of your max numbers.

Warmup: 10 toes to bar/KTE, 10 back extensions(superman stretch) x 3 rounds
Cool down:  125 meter row sprint - max effort.  Record fastest of four attempts

RESULTS:

CrossFit Workout - Wednesday 12/26/12

Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Wall ball shots, 20 pound ball
15 Kettlebell swings, 1.5 pood

** From the CrossFit.com main site WOD, 12/20/12

**We're open at 4:00pm today, with the last warm-up starting at 6:30pm

Yes, we will hold the 7:30pm Beginner Fitness Workout tonight.  If the weather is bad, stay home and be safe. We will be there for you if you decide to attend.

RESULTS:

CrossFit Workout - Monday 12/24/12

3 rounds for time of

12 - squat clean 95/65
24 - kb swing 55/40

24 - mountain climber (4-count)

12 - bodybuilder (8-count burpee)

HOLIDAY HOURS:

Monday 12/24/12 - A.M. hours only - Closed P.M.

Tuesday 12/25/12 - Closed All Day - Merry Christmas

Wednesday 12/26/12 - Closed A.M. - Open all P.M. hours only

In other words, open Christmas Eve morning only, closed at night.  Closed Christmas Day and the morning the day after Christmas. Open again at 4:00pm the day after Christmas.

RESULTS:

CrossFit Workout - Saturday 12/22/12

Upside Down Angie

RESULTS:

CrossFit Workout - Friday 12/21/12

Friday Task List WOD, show up and see what's to do.... that is if the world has not come to an end ; >)

HOLIDAY HOURS:

Monday 12/24/12 - A.M. hours only - Closed P.M.

Tuesday 12/25/12 - Closed All Day - Merry Christmas

Wednesday 12/26/12 - Closed A.M. - Open all P.M. hours only

In other words, open Christmas Eve morning only, closed at night.  Closed Christmas Day and the morning the day after Christmas. Open again at 4:00pm the day after Christmas.

RESULTS:

CrossFit Workout - Thursday 12/20/12

Deadlift 3-3-3-3-3...

You have 20 minutes to find your 3 rep max

Then perform 6 rounds of
125 meter row sprints - max effort

rest as needed between rounds, record fastest 125M time

Warmup: 1500 meter row
Cool down: Samson, cobra and squat stretches for 5 minutes

RESULTS:

CrossFit Workout - Wednesday 12/19/12

Once through, for time

50 - calories on C2 rower
60 - toes to bar/knees to elbows
70 - hand release pushup
80 - ab mat situps
90 - ball slams
100 - jumping squats

Warmup & Cool down:  Trainer's choice

RESULTS:

CrossFit Workout - Tuesday 12/18/12

For time, 10-->1 down ladder of:

95lb thruster  (65lb-W)
burpee box jump (20"/14")

Scale to your Fran weight, or use Dumbbells.

Jacked version, 115lb-M/80lb-W & 24"/20"

Warmup:  squat, pushup, plank jack, & flutter kick
75 reps each, partition any way you choose

Cool Down: Farmer's walk, 3 minutes total

RESULTS:

CrossFit Workout - Monday 12/17/12

Reminder that we have moved to our new location in Rocky River.  All daily WODs will be held at 1211 Allen Court, just a few minutes west of our Lakewood location.  Allen Court runs north off Detroit across from the Starbucks.

Choice Day, pick one.

Nicole  - AMRAP in 20 minutes
400 meter run  (or row)
max rep pullup

Cindy - AMRAP in 20 minutes
5 pullup
10 pushup
15 squat

Mary - AMRAP in 20 minutes
5 handstand pushup
10 pistol (alternating)
15 pullup


Warmup:  25 burpees, 50 mountain climbers, 75 ball slams & 100 jumping jacks, any combo
Cool down: Trainer's choice

RESULTS:

CrossFit Workout - Saturday 12/15/12

*** We have moved to a new location starting today, all workouts will be held at 1211 Allen Court in Rocky River, OH  44116.  The new box is 1.5 mile, 5 minute, from our original location on Madison Avenue in Lakewood.  Everything else stay the same, just bigger and better.

We held our first official workout today during the Grand Opening of our new larger location. Our community came out in huge numbers for to support our fundraiser for a local family. When it was all totalled up, we raised $14,000 for Conlan and his family.

RESULTS:

CrossFit Workout - Friday 12/14/12

Today is the last day for daily workouts in our Lakewood facility. It's been five great years and now it's finally time to move into larger digs just around the bend in Rocky River, 1.5 miles away from our original home. We are keeping the Lakewood location and will run CrossFit Kids classes as well as CrossFit Executive Fitness Programs during prime time hours.

Saturday is a sold out event at the new box located at 1211 Allen Court, Rocky River, OH  44116.  See below for details.  We start our daily member WODS in Rocky River on Monday 12/17/12 at 5:00am sharp.  The schedule stays the same across the board.

Friday Fun Day WOD -

Inverted hang on rings to L-hang - 25 reps
somersault - 50 reps
backward shoulder roll - 50 reps
lateral parallette jumps - 100 reps

Perform in any combination of reps/sets, just get it all done.


We have a Sneak Peak Event at our new location in Rocky River on Saturday December 15th.  Come watch or participate in our kick-off FIGHT GONE BAD Fundraiser with special guest star, Reebok/CrossFit Games Runner-Up, Julie Foucher.  See more details here, CrossFit Cleveland Fight Gone Bad Fundraiser

CrossFit Workout - Thursday 12/13/12

KB squat clean to overhead- 5 reps right arm
wall walk - 3 reps

KB squat clean to overhead - 5 reps left arm

wall walk - 3 reps

5 rounds, increase KB weight each round.  Rest as needed between movements.  "Overhead" can be a shoulder press, push press, jerk, or thruster - your choice.

Warmup & Cool down:  Trainer's Choice.

RESULTS:

CrossFit Workout - Wednesday 12/12/12

Wednesday 12/12/12

How could we do anything other than our "Dirty Dozen"partner workout?  We're going to modify it a bit so show up and you'll see how.


We have a Sneak Peak Event at our new location in Rocky River on Saturday December 15th.  Come watch or participate in our kick-off FIGHT GONE BAD Fundraiser with special guest star, Reebok/CrossFit Games Runner-Up, Julie Foucher.  See more details here, CrossFit Cleveland Fight Gone Bad Fundraiser

CrossFit Workout - Tuesday 12/11/12

From the CrossFit Main Site on 11/22/12

CrossFit Games Open 12.1

Complete as many reps as possible in 7 minutes of:
Burpees

Post reps completed to the Whiteboard or to Comments.

We have a Sneak Peak Event at our new location in Rocky River on Saturday December 15th.  Come watch or participate in our kick-off FIGHT GONE BAD Fundraiser with special guest star, Reebok/CrossFit Games Runner-Up, Julie Foucher.  See more details here, CrossFit Cleveland Fight Gone Bad Fundraiser

RESULTS:

CrossFit Workout - Monday 12/10/12

This is our final week of member workouts in the Lakewood box.  Starting Monday 12/15/12, we will have all daily member workouts at the new box in Rocky River located at 1211 Allen Court.  This Saturday, we kick off the new gig with an Open House/Fundraiser WOD in Rocky River, see the details below.

Monday 12/10/12

Katie Russell's Birthday WOD

5 rounds for time of

row - 27 cals
pushup - 27 reps
squat - 27 reps

Warmup:  27 reps of mountain climbers, situps & ball slams x 3 rounds
Cool down:  Trainer's choice


We have a Sneak Peak Event at our new location in Rocky River on Saturday December 15th.  Come watch or participate in our kick-off FIGHT GONE BAD Fundraiser with special guest star, Reebok/CrossFit Games Runner-Up, Julie Foucher.  See more details here, CrossFit Cleveland Fight Gone Bad Fundraiser

CrossFit Workout - Saturday 12/8/12

RESULTS:

We have a Sneak Peak Event at our new location in Rocky River on Saturday December 15th.  Come watch or participate in our kick-off FIGHT GONE BAD Fundraiser with special guest star, Reebok/CrossFit Games Runner-Up, Julie Foucher.  See more details here, CrossFit Cleveland Fight Gone Bad Fundraiser

CrossFit Workout - Friday 12/7/12

Friday surprise, show up and see what's on the WOD board

We have a Sneak Peak Event at our new location in Rocky River on Saturday December 15th.  Come watch or participate in our kick-off FIGHT GONE BAD Fundraiser with special guest star, Reebok/CrossFit Games Runner-Up, Julie Foucher.  See more details here, CrossFit Cleveland Fight Gone Bad Fundraiser

CrossFit Workout - Thursday 12/6/12

Turkish Get-Up 3-right, 3 left,
add 3 push presses after the 3rd rep of each set
150 meter row sprint, max effort

5 rounds, rest as needed after each row sprint.  Increase TGU weight each round.

Warmup:  1500 meter row
Cool down:  One minute max reps of push presses using the weight used in the 4th round of TGUs. (Alternate arms after every 5 reps) + a 1 minute goblet squat hold (at bottom) with that same weight

We have a Sneak Peak Event at our new location in Rocky River on Saturday December 15th.  Come watch or participate in our kick-off FIGHT GONE BAD Fundraiser with special guest star, Reebok/CrossFit Games Runner-Up, Julie Foucher.  See more details here, CrossFit Cleveland Fight Gone Bad Fundraiser

CrossFit Workout - Wednesday 12/5/12

150 reps each, for time

performed 30 reps each for 5 rounds

kb swings

ball slams

hand release pushups

Warmup: CF Cleveland Ab Routine, 30 reps each, 2 rounds

Cool down: Trainer's choice

RESULTS:

CrossFit Workout - Tuesday 12/4/12

150 Rep Week continues...

for time

150 wall ball shots
150 weighted situps

any combination of sets/reps

Warmup: 20 burpees, 30 hollow rocks & 100 plank jacks
Cool down:  Trainer's choice

RESULTS:

CrossFit Workout - Monday 12/3/12

150 toes to bar, for time

If you scale to knees to elbows, perform 3 burpees after every  15 reps
If you scale to knee raises, perform 6 burpees after every 15 reps

RESULTS:

CrossFit Workout - Saturday 12/1/12

RESULTS:

Thanks to everyone who helped spread the mats in the workout area of the new gym, and for those who helped clear more trees and brush in the parking lot. We couldn't do this without all your help!

The outside of the building getting a new face lift.

The inside when I found the place, this will be the "workout" area as seen from the "hang out" area.

Saturday 12/1/12, on its way to becoming a real box.