CrossFit Workout - Wednesday 4/9/14

Nothing to be scared of today, unless you don't like being upside down doing work.

For time

1000 meter row

60situps

Then 10->1 down ladder of

handstand pushup

2x kb swing. 55lb/36lb

** This Saturday marks a special anniversary for us.  7 years ago on April 12, 2007 we made application for our CrossFit Affiliation. We received approval back from Nicole Carroll/CrossFit HQ on April 14th, made payment of our first year's Affiliate fee on April 19th and became the first licensed CrossFit Affiliate in greater Cleveland.  We have copies of all correspondence on the board at the gym, check it out. Who knew how big this would become?

Thanks to all of you who helped build the local CrossFit community into what it is today, a thriving group of affiliates all over town.  Every box doing their part to help people get in the best shape of their lives.

We will be having special outdoor workout on Friday May 9th at 6:00pm in the Lakewood Metroparks where it all began back in May 2007, the first local organized CrossFit group workout. Everyone is welcome to attend. It will be free of charge with one condition. You must wear a CrossFit t-shirt. It doesn't have to be one of ours, it can be from any box in the world. More details to come soon, just mark your calendars and be there!

CrossFit Workout - Tuesday 4/8/14

Stealth Week continues, workouts will not be posted in advance.  Show up and take your medicine.

WOD hint.  It's a popular benchmark workout that you should be better at if you did one of the recent Open Workouts. Should be a bunch of PRs today!

WOD:  Fran

21-15-9 reps for time of

thruster  95/65
pullup

** This Saturday marks a special anniversary for us.  7 years ago on April 12, 2007 we made application for our CrossFit Affiliation. We received approval back from Nicole Carroll/CrossFit HQ on April 14th, made payment of our first year's Affiliate fee on April 19th and became the first licensed CrossFit Affiliate in greater Cleveland.  We have copies of all correspondence on the board at the gym, check it out. Who knew how big this would become?

Thanks to all of you who helped build the local CrossFit community into what it is today, a thriving group of affiliates all over town.  Every box doing their part to help people get in the best shape of their lives.

We will be having special outdoor workout on Friday May 9th at 6:00pm in the Lakewood Metroparks where it all began back in May 2007, the first local organized CrossFit group workout. Everyone is welcome to attend. It will be free of charge with one condition. You must wear a CrossFit t-shirt. It doesn't have to be one of ours, it can be from any box in the world. More details to come soon, just mark your calendars and be there!

CrossFit Workout - Monday 4/7/14

Stealth Week, workouts will not be posted in advance.  Show up and take your medicine.

WOD:

3:00 double unders, max reps
2:00 burpees, max reps

3:00 double unders, max reps

2:00 hand release pushups, max reps

3:00 double unders, max reps

2:00 air squats, max reps

3:00 double unders, max reps

2:00 burpees, max reps

** This Saturday marks a special anniversary for us.  7 years ago on April 12, 2007 we made application for our CrossFit Affiliation. We received approval back from Nicole Carroll/CrossFit HQ on April 14th, made payment of our first year's Affiliate fee on April 19th and became the first licensed CrossFit Affiliate in greater Cleveland.  We have copies of all correspondence on the board at the gym, check it out. Who knew how big this would become?

Thanks to all of you who helped build the local CrossFit community into what it is today, a thriving group of affiliates all over town.  Every box doing their part to help people get in the best shape of their lives.

We will be having special outdoor workout on Friday May 9th at 6:00pm in the Lakewood Metroparks where it all began back in May 2007, the first local organized CrossFit group workout. Everyone is welcome to attend. It will be free of charge with one condition. You must wear a CrossFit t-shirt. It doesn't have to be one of ours, it can be from any box in the world. More details to come soon, just mark your calendars and be there!

CrossFit Workout - Saturday 4/5/14

CrossFit Workout - Friday 4/4/14

Bodyweight Fight Gone Bad

1 minute max reps of the following

jumping squat
chest to bar pullup
box jump
decline pushup(feet on box)
double under

3 rounds with one minute rest between rounds

* Jacked/Championship version, 5 rounds

CrossFit Workout - Thursday 4/3/14

max rounds in 10 minutes, complete the rounds you are in at 10:00.

overhead squat, 5 reps
front squat, 10 reps
lateral jump over bar, 15 reps

Rx'd: Men use a 95lb barbell, women use a 65lb barbell.  The bar must return to the floor after the last overhead squat rep before cleaning the bar for the front squats. Scale weight as needed, using one barbell for all movements.  Post total rounds to the Whiteboard.

Warmup:  300 meter row 15 OH squat w/empty bar - 15 burpee x 3 rounds
Cool down:  Trainer's Choice

CrossFit Workout - Wednesday 4/2/14

9 reps, kb swing (55/36)
6 reps, strict knee to elbow
3 reps, DB push press (heavy)

12 rounds, for time

Go as heavy with the DBs.  This is a metcon wrapped around an upper body strength workout, go as heavy overhead as possible.  If you can use heavier than our 80's, we'll get you a barbell.