CrossFit Workout - Friday 9/30/16

Make-up Day, perform any WOD you missed during the past week.  If you did them all, you should be taking a rest day or come in and work on mobility for an hour.

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CrossFit Workout - Thursday 9/29/16

Squat Clean and Split Jerk 5-5-3-3-1-1-1-1-1

Start your first set of five C&Js with a light weight, increasing and working up to find your 1 rep max.   If you are able, you may continue with squat clean singles after you max out on your jerk.  You must maintain solid form and full depth as you increase weight, or you will be halted and remain at a weight you can control.

Warmup: 3 rounds, 30 jumping jacks, 20 bicycle crunch, 10 kb swing, 10 goblet squat, 10 1-arm KB press or push press (increasing weight each round) and 1 minute of wrist and front rack stretches per round.

Cool Down:  Coach's Choice

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CrossFit Workout - Wednesday 9/28/16

Recovery WOD, for time

  80-60-40-20  4 count mountain climber
  40-30-20-10  calories on C2 rower
  20-15-10-5    burpee over rower and back

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CrossFit Workout - Tuesday 9/27/16

Grace or Isabel  135/95

You will decide your WOD then have a 15-20 minute warmup/skills session of either clean and jerk or snatch.  Following WOD, you will have another 15-20 minute skills session on the other lift, then complete your AfterWOD with the alternate choice at a highly scaled weight.

Please adhere to our 30 minute start times so everything flows well all day.  If you arrive early, you will have extra time to work on mobility before beginning your skills session with the next starting time. Mid-wod starts will not be permitted.


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CrossFIt Workout - Monday 9/26/16

Max Rep Monday

Max reps in 4 minutes of the following. You will have a 1 minute rest between rounds to record your reps, with a fresh clock each round.

OH squat - Empty bar, 45lb, 35lb, 15lb or pac
Double under or single under, your choice
Crossover pushup, use slam ball
KB Swing 55/36

Warmup: 3 rounds, row 300 meter, 10 shoulder rollout, 10 OH squat(pvc), 10 body builders & 10 toes to bar
Cool Down:  4 minutes of bar hang, record longest single hold, rest as needed

Sneak Peek for the Week:
Tuesday:  Grace or Isabel, then Isabel or Grace scaled down
Wednesday: Recover WOD, rowing, burpees and hollow rocks
Thursday: Squat clean & jerk, 5-5-3-3-1-1-1-1
Friday:  Make-up Day or a new nasty metcon




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CrossFit Workout - Saturday 9/24/16

Weekend Update:

The word is someone had a birthday yesterday but doesn't come in on Fridays. You can guess what that mean.  

Saturday: Wear big socks, the ropes will be in play. Doors open at 8:00am, warmups starting at 8:00, 8:30, 9:00, 9:30 and 10:00am.

Basic Intro Workout at 11:00am. A great way to introduce your friends to our place. First three visits are free.

Sunday: Open Gym from 9:00am until 11:00am

NEXT WEEK: Here's a list of Rocky River Fitness Classes held at our facility that are available for anyone to attend on a Drop-in basis for $15 per class. Free to Unlimited Members of CF Cleveland. Please share with your friends and help them get back in shape. They'll 'hate' you for it ;-)

Julie's Boot Camp 
9:30am - Tuesday & Thursday
Noon - Monday, Wednesday & Friday

Beginner Fitness Workouts 7:30pm - Monday & Wednesday

CrossFit LITE
6:30am - Wednesday & Friday
6:30pm - Tuesday & Thursday

Bill's "All Abs" Core Development Class
6:30pm Wednesday 9/28/16

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CrossFit Workout - Friday 9/23/16

Choice Day

You can do Thursday's Deadlift 5-5-5-5-5 or Wednesday's Turkish Get-up 3-3-3-3-3, or there will be a Rowing, box jump and ab metcon that will be on the board.

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CrossFit Workout - Thursday 9/22/16

Deadlift 5-5-5-5-5

Increase weight each round as long as perfect form is maintained. Reduce weight at the first sign of any rounding of your back and continue at that reduced weight for the remainder of your work sets. 

Warmup, conditioning and cool down on the Whiteboard.

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CrossFit Workout - Wednesday 9/21/16

Turkish Get Up 3-3-3-3-3 R&L
DB or KB Press 3-3-3-3-3 R&L
Run 300 meters after each round

Thursday:  Deadlift 5-5-5-5-5, don't miss it.

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CrossFit Workout - Tuesday 9/20/16

3 rounds for time of

wall walks & a barbell complex of deadlifts, hang squat cleans and jerks.  Come in and see the numbers.  Fast and Furious, Tuesday style.

Warmup: 750 meter row, 20 bumper plate squats, 20 situps, & 20back extensions followed by 15 minutes to drill & practice the barbell complex, working up from a light or empty bar.

AfterWOD:  Coach's Choice

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CrossFit Workout - Monday 9/19/16

3 rounds for time of

47 KB swing 55/36

9 Body builders

18 toes to bar

Begin and end the workout with a 500 meter run

CrossFit Workout - Saturday 9/17/16

CrossFit Workout - Friday 9/16/15

Heavy bench presses, short runs and double unders.  Show up and see the numbers.

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CrossFit Workout - Thursday 9/15/16

With a 16 minute time cap, perform 8 rounds for time of

5 Burpee box over and back  24/20
10 4 count flutter kick
15 jumping pullups

Record time to complete all 8 rounds within the time cap. If you are not completed with all 8 rounds at 16:00, complete the rounds you are in and call time, recording total number of rounds completed and your time.
There is no negative resistance on the jumping pull-ups, jump to get your chin over the bar and lower to softly extend arms at the bottom of each rep. Stand on a box giving you just over 90 degree bend in your elbow.

Warmup:  1500 meter row, 60 KB swings & 60 pushups, partition any way
Mobility: Coach's Choice
AfterWOD:  Coach's Choice

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CrossFit Workout - Wednesday 9/14/16

Back Squat 5-5-5-5-5

Following warmup sets starting with an empty barbell, target exceeding your previous 5 rep max by 5 pounds in the 4th round of your working sets.

Warmup, Mobility and Cool down on Whiteboard

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CrossFit Workout - Tuesday 9/13/16

Following the warmup, take 10-15 minutes to work up to a heavy single snatch, power or squat.

Conditioning WOD
21-15-9 reps, for time, of

power snatch 95/65
pullup

AfterWOD:  On board

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CrossFIt Workout - Monday 9/12/16

Complete as many rounds and possible in 20 minutes of

400 meter run
max rep wall ball shots, unbroken, 20/14

Record # of wall ball shot reps for each round.

Warmup: Skills based warmup, snatch drills
Mobility: band good mornings and bumper plate squat therapy
AfterWOD:  Coach's Choice

Sneak Peek for the Week:
Tuesday:  Fran-ish with power snatches
Wednesday:  Back Squat 5-5-5-5-5
Thursday: Burpee box jump metcon
Friday:  Bench Press, D/Us and runs
Saturday:  Triple 7's

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