CrossFit Workout - Tuesday 11/1/16

UStrength:  Seated KB strict press 8-8-8-8-max

Conditioning: 4 rounds for time of
300 meter row
25 strict pushups
50 double unders
200 meter run

Warmup:  CF Cleveland AB routine, 20 reps each x 3 rounds
Cool Down: 400M farmer's carry, DB's or bumper plates(pinch)

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

CrosFit Workout - Monday 10/31/16

Strength and/or Condition Week repeats this week

Strength:  Overhead squat 5-5-5-5-5
Conditioning: Sandbag squat, Sandbag S2S & toes to bar.  Show up and see the numbers

Warmup: CrossFit Warmup, 5 reps each x 4 rounds,
Cool Down: Coach's Choice

Sneak Peek for the week:

Strength:
Tuesday:  KB strict press, something new
Wednesday:  Deadlift 5x3
Thursday: Squat snatch 3-3-3-3 then 7x1
Friday:  Friday Surprise

Conditioning:
Show up and see what's on the board

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

CrossFIt Workout - Saturday 10/29/16

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

CrossFIt Workout - Friday 10/28/16

Strength and/or Conditioning Week continues

Do both or just the conditioning piece, your choice

Bench Press 10-10-10-10-10

X rounds for time of
21 calls on rower
15 reps - ball slams
9 reps - pullup

Strength +, X=5
Conditioning only, X=amrap in 20 minutes

Warmup:  CrossFit Warmup, sub DB floor press for pull-ups, 10 reps x 3 rounds
Cool Down:  Coach's Choice

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - Thursday 10/27/16

Strength and/or Conditioning Week continues

Strength: Clean & Jerk 2-2-2-2-2

Conditioning: x rounds for time of
21 KB swing 55/36
15 mountain jacks
9 box jumps

x=7 rounds plus a 1000M row buy-in for Conditioning Only, x=5 for Strength & Conditioning(no row buy-in)

Warmup: 3 rounds of 300 meter row, 12 burpees, 12 jackknife situps, 12 back extensions, 6 clean and jerk with light bars, increasing weight each round for warmup sets.  Everyone does the clean and jerks in the warmup regardless of choice of WOD.  It's your choice whether or not you perform the C&J 2-2-2-2-2. If you choose to perform the strength piece, you can perform power cleans or squat cleans if you did not do the Zercher squat WOD Wednesday.  Power cleans only if you did.

Cool Down:  Coach's Choice

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - Wednesday 10/26/16

TStrength and/or Conditioning Week continues

Choose to perform the strength work along with a conditioning workout or just a longer version of the conditioning workout.

Strength: Zercher squat 5-5-3-3-1-1-1-1 find your 1 rep max

Conditioning:  Core centered recovery WOD, show up and see the movement and numbers

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - Tuesday 10/25/16

Strength WOD and/or Conditioning WOD Week

Many of you responded to our survey telling us that you wanted more strength work in the weekly programming.  Just as many of you responded that you wanted less strength work and more conditioning workouts.  This week we'll have a strength workout every day along with a conditioning wod.  You can choose to do both, or just the conditioning piece.  We'll be paying attention to your choices and will adjust the future programming accordingly.

Strength:  Push Press 3-3-3-3-3
Conditioning:  Power snatch & ring dip, show up and see the numbers

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - Monday 10/24/16

Strength WOD and/or Conditioning WOD Week

Many of you responded to our survey telling us that you wanted more strength work in the weekly programming.  Just as many of you responded that you wanted less strength work and more conditioning workouts.  This week we'll have a strength workout every day along with a conditioning wod.  You can choose to do both, or just the conditioning piece.  We'll be paying attention to your choices and will adjust the future programming accordingly.

Strength:  Front Squat 5-5-5-5-5
Conditioning:  Air squats and burpees, a long grinder if you skip the strength WOD, and a fast and furious shorter amrap if you go heavy on the front squats.

Sneak Peek for the Week:

Tuesday:  Push press 3-3-3-3-3, plus power snatches and ring dips
Wednesday:  Zercher squat 1RM, plus a hard ass core workout
Thursday: Clean & jerk 2-2-2-2-2, plus a KB swing & box jump WOD
Friday:  Bench press 10-10-10-10-10 plus a rowing & pull-up WOD

*** We have our Halloween Ruck 20 Miler this Saturday, October 29, leaving from the box at 8:00am.  Just load up a back pack or ruck sack with some weight and join us for a long hike.  Standard weight is 30lbs for men and 25lbs for women, but you can pick any weight you want. All are welcome, there is no charge to participate in this event.


RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - Saturday 10/22/16

CrossFit Workout - Friday 10/21/16

FGB style metcon or Make-up Day

There will be a conditioning WOD on the board or you can choose to do any of the WODs from the past week including Saturday's Chipper.

Weekend Update:

Friday: Open Gym from 5:00pm until 6:30pm for Unlimited Members

Saturday: Doors open at 8:00am as usual, last warmup starts at 10:00am

9:30am: Self-Defense Workshop in the Back Room, 90 minutes of self defense basics. $10 members, $15 non-members. Everyone welcome.

11:00am: Basic Intro Workout, great way for new people to sample our training and check out our facility. Available for all fitness levels. Just show up.

Long time member Rita McCabe is hosting a special event starting at 10:00am at her Cryo Fitness Therapy facility on Detroit Rd. here in Rocky River.  She has a special discounted rate for members of CrossFit Cleveland just for today.  Ask for details at the gym or see the event page on Facebook here CrossFit and Cryo Event

Sunday: Open Gym from 9:00am until 11:00am for Unlimited Members.


RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - Thursday 10/20/16

Stealth Week continues. WOD hint, a barbell and a pull-up bar, and she's less than 10 minutes. First you'll work up to a heavy single of the lift you'll perform in the workout.

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - Wednesday 10/19/16

Strength Workout

EMOM, alternating sumo deadlift and flutter kicks, for 16 minutes

Show up and see the weights and rep counts.

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - Tuesday 10/18/16

Stealth Week continues, show up and see what's on the board.

10 minute amrap of 3 movements, ones you need to be better at performing. No barbells, no weights, just your body. You can take this slow and practice or fast and furious, your choice.


If you haven't seen them yet, we have a bunch of new "Why I like it here" videos on our CrossFit Cleveland YouTube Channel.  We'll be posting one new video per day until we run out of 'performers'.  Let us know if you want to make one yourself.

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - Monday 10/17/16

Happy Birthday to Julie H.  It's anyone's guess as to how old she really is.  She won't say ;-)

4 rounds for time of

40 1-arm KB swing, alternating arms
40 ball slams
Begin the WOD with a 400M run and mix in 47 pushup-box overs any way you choose throughout the workout. Men 24" box, women 20" box. Record time to complete the entire batch of work.

You choose the weight for the KB swings. It should be 10-15 pounds lighter than your normal 2 arm KB swing.  Switch grip at the top of each rep.  20 right and 20 left for a total of 40 per rounds.

Warmup:  Partition any way, 65 calorie row, 60 bumper plate squats, 55 jacknife situps, 50 back extensions & 45 4-count flutter kicks.

Cool Down:  Choice, for time, of either 4x500M runs or run to the Dog Park and back.

Sneak Peek for the Week: Stealth Week.
You get Monday's and that's it.  Show up and see what you get.

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - Saturday 10/15/16

CrossFit Workout - Friday 10/14/16

Strength:  DB floor press 10-10-10-10

Conditioning WOD: Friday Surprise, no burpees or double unders.  Be there!

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - Thursday 10/13/16

Backwards Rowing Helen+

4 rounds for time of

12 pullup
21 KB swing
500m row

You may choose to run 400 meters during round 2 and or round 3, but you must row round 1 and round 4.

Warmup: CrossFit Warmup, substitute ball slam burpees for pullups, 10 reps each x 3 rounds
Cool Down:  Coach's Choice

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - Wednesday 10/12/16

Back Squat 5-5-5-5-5

Following several warmup sets beginning with an empty bar, begin your 1st working set of 5 back squats between 50% & 60% of your 1 rep max.  Increase weight each round as long as form and technique allow, attempting to exceed your most recent 5 rep max by 5-10 pounds.

Warmup:  CrossFit Warmup, 10 reps each x 3 rounds
Cool Down: 5-10 minutes of light stretching and rolling

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - Tuesday 10/11/16

"Back to Basics" week continues

If you have slacked off a bit lately, this is a perfect week to get back into a regular routine.  Be on time, your warmup will be on the WOD floor together as a group.

Skills:  Snatch bar path drills and mobility work, starting with a PVC pipe and working up to a few heavy singles

WOD:  A light-weight power snatch metcon, for about 10 minutes

Cool Down: Core work and stretching

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page