CrossFit Workout - Friday 1/17/14

Double unders and something else, a bunch of each.  This wod will loosen you up from this past week, get you ready for Saturday and still kick your ass.

RESULTS:

Weekend Update:

FRIDAY: We will be open for one WOD in the afternoon with the warmup starting at 6:00PM.  This is NOT an Open Gym format, you will do Friday's Member WOD with the group.

*** Based on popularity of this Friday afternoon time, we may continue this every week.

SATURDAY: Business as Usual, doors open at 8:00am, last warmup starts at 10:00am.  All are welcome at our Basic Intro Workout at 11:00am, first three visits are free.  bring a friend, bring an enemy, just be there!

SUNDAY: OPEN GYM hours from 9:00am until 11:00am.  Members only, please.

CrossFit Workout - Thursday 1/16/14

Strength: Split Jerk 5-5-3-3-1-1-1 find your 1 rep max

Metcon/WOD: 5 rounds for time, 8 handstand shoulder taps R&L & 12 wall ball shots

Warmup:  CF Cleveland AB Routine, 30 reps x 3 rounds each
Mobility: Inchworm into 5 piked pushups x 5 + Trainer's choice
Cool down:  Side Plank, 2 minute hold each side

RESULTS:

Weekend Update:

FRIDAY: We will be open for one WOD in the afternoon with the warmup starting at 6:00PM.  This is NOT an Open Gym format, you will do Friday's Member WOD with the group.

*** Based on popularity of this Friday afternoon time, we may continue this every week.

SATURDAY: Business as Usual, doors open at 8:00am, last warmup starts at 10:00am.  All are welcome at our Basic Intro Workout at 11:00am, first three visits are free.  bring a friend, bring an enemy, just be there!

SUNDAY: OPEN GYM hours from 9:00am until 11:00am.  Members only, please.

CrossFit Workout - Wednesday 1/15/14

Strength:  Back Squats  followed by a nasty little CrossFit Metcon

How heavy and how many will depend on how good your form is and how much experience you have with back squats.  I will be the judge and let you know which of the following you are doing:

1-1-1-1-1-1 to 1RM (true max)
3-3-3-3-3-3 to 3RM (training max)
5x3
or a 5x5

Bring your numbers, previous 1RM, 3RM and/or 5RM.

RESULTS:

CrossFit Workout - Tuesday 1/14/14

Barbells and pullup bars, for about 12 minutes.  Show up and see more.

RESULTS:

CrossFit Workout - Monday 1/13/14

Max Rep Monday....3 minutes of work, 1 minute of rest. Show up to see which movements and how many.

RESULTS:

CrossFit Workout - Saturday 1/11/14

RESULTS:

CrossFit Workout - Friday 1/10/14

5 rounds of

10 strict ring dips
15 reverse hyper extensions
30 wall ball shots for time  20lb/10ft-M  14lb/8ft-W

Rest as needed between rounds, time only the wall ball shots.  Record all five times. Use bands for assistance on ring dips if necessary, using minimal assistance.

WEEKEND UPDATE:

FRIDAY:  Staci is having a Paleo/Zone Nutrition discussion with her Executive Fitness Program groups at 7:00pm at our original box in Lakewood. All members are welcome to attend. It will last 30-45 minutes unless you bombard her with questions.

SATURDAY: We are having shooting a short promotional video Saturday morning at 9:00am. Don't forget to wear your favorite CF Cleveland SWAG in case you end up on camera.  Doors open at 8:00am for the Member WOD, get here by 10:00am to start your warmup. 11:00am Basic Intro Workout, first 3 visits are free.

***** Our 4th Annual Holiday Party starts at 2:00pm and runs until 5:00pm, Bay Lanes in Bay Village, OH.  Free for members and their families.  Food, drinks and all the bowling you can handle.  there's talk about an after party nearby at the home of one of our favorite member-couples.  Details available at the party.

SUNDAY:  Open Gym, doors open at 9:00am and lights out at 11:00am.  All members welcome.  Please no guests or drop-ins for the Sunday session.

RESULTS: