CrossFit Workout - Saturday 12/31/16

Weekend Update: New Year's Weekend

Normal hours through the holiday except no Open Gym on Sunday.

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.

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.

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.

Full schedule on Monday January 2nd starting at 5:00am. Start your year off right by getting your butt in here.

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CrossFit Workout - Friday 12/30/16

D'over/Make-up Day

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)

Weekend Update: New Year's Weekend

Normal hours through the holiday except no Open Gym on Sunday.

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.

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.

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.

Full schedule on Monday January 2nd starting at 5:00am. Start your year off right by getting your butt in here.

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CrossFit Workout - Thursday 12/29/16

Strength:  Shoulder press 10-10-10-10

Workout:  Recovery WOD

16-14-12-10-8-6-4-2 reps of

Row - Calories on C2 rower

Burpee over rower

Warmup:  CrossFit Warmup, 10 reps each x 3 rounds, substitute shoulder press for dips

Cool Down:  Coach's Choice


*** 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.

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CrossFit Workout - Wednesday 12/28/16

Deadlifts, heavy 5x5 at 70-75% of 1RM

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.

**If you did not test your 1RM earlier this month, you may choose to do so today.

AfterWOD: 35-25-15 reps of CF Cleveland AB Routine, for time

Warmup: 3 rounds of
350M row, 20 sit-ups, 15 back extensions, 10 deadlift
Mobility:  Coach's Choice


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CrossFit Workout - Tuesday 12/27/16

Strength or Skill:  Snatch
15 minutes to practice your snatch drills or work up to a few heavy singles.  Everyone starts with an empty bar.

WOD:
10-->1 down ladder, for time, of
DB floor press
DB pushup
DB goblet squat
You choose the weight of your DBs.  Use a pair for floor press and pushup, one for goblet squat.
Record time and weight of DBs

Warmup:  10 minutes of
10 pvc shoulder rollout
10 pvc overhead squat
10 KB swing
10 overhead lunge stretch R&L (seconds)

Cool Down:  Coach's Choice

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CrossFit Workout - Monday 12/26/16

Limited Holiday Hours on Monday.

Jon and Christine have a doosie of a holiday workout planned, show up and see what's on the board.  Plenty of scaling options, so everyone can participate in the fun.

There will not be any early morning or afternoon/evening workouts today.  We will have two workouts today with doors opening at 9:00am.  The first group will start their warmup at 9:00am and start the WOD at 9:20am sharp.  The second group will start their warmup at 9:30am and start the WOD at approximately 10:00am.  We are expecting a large group for both workouts so please be prepared for a hectic morning and be patient while the coaches get everyone prepped. If you don't like a little craziness, go for a run instead.

We also have a Kickboxing class at 9:30am in the Back Room.  Beginners and first timers are welcome, $15. Unlimited members can give this new class a try for FREE today. It's a great way to sweat off your holiday cheer!

Sneak Peek for the Week:

Tuesday:
Skill or strength:  Power snatch, practice or work up to a heavy single
WOD: DB floor press, pushup and goblet squat metcon
Wednesday: Deadlifts, heavy 5x5
plus a short conditioning WOD
Thursday:
Strength: Shoulder Press
WOD: Rowing & burpee recovery WOD
Friday:  D'over/Makeup Day



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CrossFit Workout - Saturday 12/24/16

CrossFit Workout - Friday 12/23/16

CrossFit Workout - Thursday 12/22/16

Thruster, find your 5 rep max or 1 rep max, your choice

Start with 5 reps with an empty bar, increasing each set as long as form allows.  You must reach sufficient depth and lock out completed overhead on each rep.

Warmup:  3 rounds of 300 meter row, 10 back extensions, 10 KB thrusters, 10 burpees
Mobility:  Coach's Choice

Conditioning WOD: Tabata wall ball shots, max reps, to 5:00 on the clock (finish with 30 second final round)  Record total reps.  It will finish like this, 4:00 to 4:20 work, 4:20 to 4:30 rest, 4:30 to 5:00 work, TIME!

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CrossFit Workout - Wednesday 12/21/16

Recovery WOD, show up and see what's on the board.

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CrossFit Workout - Tuesday 12/20/16

Strength/Skill:  Thrusters 10-10-10-10
Practice and warmup to workout weight or go a little heavier in preparation for the wod.

WOD: For time, fast and furious
21-15-12-9 reps of

toes to bar
thruster  95/65

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 Do you need a gift idea for a special person in your life? How about a 6-Pack of Fitness? We have Gift Certificates available for 6 or 12 Workout/Class Packages available for our Rocky River Fitness Classes in the Back Room. Good for beginners as well as your friends who think they are fit but could use a dose of our brew. You can order online and pick up the certificate at the gym. Include the person's name and we'll personalize the certificate for you.

Order as late as Friday for a Saturday morning pickup at the gym. http://www.crossfitcleveland.com/2016/09/new-fall-classes-all-available-on-drop.html

CrossFit Workout - Monday 12/19/16

6 rounds for time of

10 strict pullup
15 flutter kick - 4 count
10 pistol w/bumper plate, alternating
15 mountain jacks

Scale pistols, squat to box, concentric (stand up) on one leg, holding bumper plate extended in front of you.

** We have an All Abs/Core Development class at 6:30pm in the Back Room.  Free for members, $15 for non-members.  Bring a friend and let them see how cool our box is.  Beginners/First-Timers are welcome.

Sneak Peek for the Week:
Tuesday:  Barbell thrusters and toes to bar, for about10 minutes
Wednesday: Sprints, Concept2 and Airdyne. Don't miss this one.
Thursday:  Thrusters, find your 1RM or 5RM, your choice
Friday:  Friday Surprise.  No squats, no pull-up bar. burps? Maybe.
Saturday:  Normal hours on Christmas Eve. Partner Suckfest.  Be there!
Sunday:  No Open Gym.
Monday:  Limited Holiday Hours, two groups - 9:00am and 9:30am warmup start times.

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CrossFit Workout - Saturday 12/17/16

CrossFIt Workout - Friday 12/16/16

Make-up or D'over Day

Make up or repeat any WOD from the past week, including FGB.  If you want, you can use the day as an Open Gym to work on skill development or grip and core strength.

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CrossFit Workout - Thursday 12/15/16

Today is our 4th Anniversary in the new Rocky River Location.  For those of you who are new, we started in Lakewood back in 2007 on the corner of Madison and McKinley/Larchmont. That location served us well. April 2017 marks our 10th anniversary as a CrossFit Affiliate.  Thanks to everyone for all your support.

Strength:  Seated DB press 10-10-10-5-5-5
(10-10-10 performed in warmup)
then 4 rounds of
2-2-2 reps of front squat and burpee.
Warmup to approximately 60% of your front squat 1 rep max then begin your first round of 2-2-2 at that weight.  Increase weight each round as long as you maintain proper form and depth.

Conditioning:  Tabata KB swings, to 100 total reps.  Record time on the clock when you finish rep #100.  20 seconds of work followed by 10 seconds of rest, until you complete 100 reps..  Start at the top of a minute and swing until x:20, rest until x:30, swing until x:50 and rest until x:00.  You choose the weight of the KB.

Warmup: 3 rounds of 300 meter row, 10 BP squat+lungeL+lungeR, 10 back ext,  10 seated DB press
Mobility:  Coach's Choice, mix in warmup

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CrossFit Workout - Wednesday 12/14/16

Recovery WOD Wednesday

6 rounds for time of

40 bicycle crunch
30 double unders
20 cals on C2 rower
10 crossover plank jack pushups

20 minute time cap.  Jacked version, unbroken double unders.  Standard scaling options will be available for dubs, so don't skip just because you suck at the rope.  No pun intended.

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CrossFit Workout - Tuesday 12/13/16

Strength of skill: 15 minutes of
Squat clean & jerk or Squat snatch

WOD:  30 reps for time of either

Grace: squat clean & jerk 135/95
Isabel: squat snatch 135/95

Warmup:  CrossFit Warmup 10 reps each x 2 rounds
Mobility: On board, based on choice of WOD movement

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CrossFit Workout - Monday 12/12/16

Strength or Skill: Power clean 5-5-3-3-1-1-1
or practice at medium heavy weight

WOD: AMRAP in 15 minutes of
11 - mountain climber, 4 count
9 - power clean 135/95
7 - jump over ball slam
5 - ring dip

Sneak Peek for the Week:
Tuesday: Squat clean strength/skill,
WOD:  squat clean Grace or squat snatch Isabel

Wednesday: Rowing, Pushups & jump rope recovery met con

Thursday:  Seated DB press 5-5-5-5-max
Front squat & burpee 2-2-2 x4, heavy

Friday:  Skill or Make-up Day

Saturday:  Saturday Suck Fest, show up and see the board

9:30am Self Defense Basics Clinic, 90 minutes +.  $10 for members, $20 for non-members, all are welcome.


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CrossFit Workout - Saturday 12/10/16

Fight Gone Bad Fundraiser benefitting Shanerock. 

CrossFit Workout - Friday 12/9/16

Choice between two workouts today.

If you are unable to attend Saturday's Fight Gone Bad Fundraiser, you can perform the Fight Gone Bad workout today.  1/2 the WOD floor will be set up for Saturday's event.

If you are attending Saturday, you'll do today's Kettlebell & ab conditioning WOD.

FYI - All morning heats of Fight Gone Bad are sold out for Saturday morning.  There will not be any alternate member WOD on Saturday.  There are still spots remaining in the 12:15pm Heat and the 11:30am Beginner Heat.  You must register online to reserve a spot. There is no cost to attend, just donate to the cause if you wish.

https://www.eventbrite.com/e/crossfit-cleveland-fight-gone-bad-fundraiser-5th-annual-event-2016-tickets-29114044892


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CrossFit Workout - Thursday 12/8/16

4 rounds of
3-2-1 reps

Deadlift and Handstand pushup

Target 85% or more of your 1 rep max in your 4th round.  Begin your 1st round at approximately 70% of your 1 rep max following several increasing weight warmup sets of deadlifts only.

Warmup:  3 rounds of 350 meter row, 15 squats, 10 GHD situps, 5 ring dips and 5 deadlifts
Mobility:  Coach's Choice
Conditioning/Cool Down: 1000m row for time with 10 burpees at any point between 500 and 750 meters.

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CrossFit Workout - Wednesday 12/7/16

Strength Accessory Work: Bent over rows, reverse hyper & GHD hip/back extention

Recovery WOD, prepping for Saturday's FGB

Row, SDHP, box jump triplet.  Show up and see the numbers

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CrossFit Workout - Tuesday 12/6/16

Strength or Skill:  Push Press 5-5-5-5-5

Conditioning WOD:
Push press, CTB pull-up, body builders. Fast and furious.

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