CrossFit Workout - Friday 9/9/16

Task List WOD

Squat Therapy, drills to improve your squat
Reverse Hyper extensions
Inverted hang on rings, lower to "L"
Handstand Shoulder Taps
Short Runs

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CrossFit Workout - Thursday 9/8/16

Strength:  KB shoulder press/2 arm 10-10-10-10

Recovery WOD:  Show up and see the movements

Mobility: Quads, hamstrings and glutes.  Roll, LAX or smash

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CrossFit Workout - Wednesday 9/7/16

Deadlifts, heavy.  Come in and see the #s.

AfterWOD:  17 of a few things for a few times

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CrossFit Workout - Tuesday 9/6/16

4 rounds for time of

5 handstand pushup

10 hang power clean 135/95

Scale weight down as needed to maintain proper form. Keep hook grip throughout the entire workout.

**Jacked version, 5 rounds Rx'd

Warmup: CrossFit Warmup, 10 reps x 3 rounds

Mobility and AfterWOD -  Coach's Choice

CrossFit Workout - Monday 9/5/16

Holiday Hours Today 9:00am and 9:30am ONLY

Show up at either 9:00am or 9:30am to start your warmup.

Partner Dirty Dozen

12 pushups
12 squats
12 pulls on rower
while your partner rests

12 rounds each, for time.

There will be an air dyne and sprint option available also.


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CrossFit Workout - Saturday 9/3/16

Weekend Update:  Labor Day Weekend

Saturday:  Doors open as usual at 8:00am, with the last warmup starting at 10:00am.  Be prepared to be outside quite a bit for a "Street WOD"

11:00am Basic Intro Workout, perfect for beginners and MIA members wanted to get back on the train.  1st three visits are free for new people.  No sign up needed, just show up a little early.

Shana is organizing a 5 mile ruck on Saturday morning at 9:30am, leaving from and returning to the gym.  Bring a weighted pack and join in.  No sign up needed, just be ready to go at 9:30am sharp.

Sunday:  NO Open Gym today, due to the holiday.

Monday: Limited Holiday Hours, doors open at 9:00am and closing at 10:30am.  We will have two group start times, so be here at 9:00am or 9:30am to start your warmup.  We will be closed for the remainder of the day in observance of Labor Day.


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Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - Friday 9/2/16

DBs, KBs and boxes, for 15-20 minutes. Show up and see the numbers.

Weekend Update:  Labor Day Weekend

Friday:  Open Gym is a go today, 5:00pm until 6:30pm

Saturday:  Doors open as usual at 8:00am, with the last warmup starting at 10:00am.  Be prepared to be outside quite a bit for a "Street WOD"

11:00am Basic Intro Workout, perfect for beginners and MIA members wanted to get back on the train.  1st three visits are free for new people.  No sign up needed, just show up a little early.

Shana is organizing a 5 mile ruck on Saturday morning at 9:30am, leaving from and returning to the gym.  Bring a weighted pack and join in.  No sign up needed, just be ready to go at 9:30am sharp.

Sunday:  NO Open Gym today, due to the holiday.

Monday: Limited Holiday Hours, doors open at 9:00am and closing at 10:30am.  We will have two group start times, so be here at 9:00am or 9:30am to start your warmup.  We will be closed for the remainder of the day in observance of Labor Day.