CrossFit Workout - Tuesday 12/31/13

A.M. Workouts only today, doors open at 5:00am, be here by 7:00am at the latest to begin your warmup.  No afternoon/evening sessions today.

5 rounds for time of
1x bodyweight deadlift - 15 reps
2 muscle-ups into 10 ring dips

Maintain perfect form on all deadlift reps.  Muscle-up scaling will be available.

*** Open Gym hours on Wednesday January 1st, doors open at 11:00am, lights out at 1:00pm.  Happy New Year!

RESULTS:

CrossFit Workout - Monday 12/30/13

1-->8-8-->1 pyramid of

toes to bar
kb swing 55lb-M/36lb-W
goblet squat w/kb

Perform 12 wall walks between the 8's.  Guys, try the new 62 pounders if you dare, and ladies we have 40's if you are up for the challenge.

Warmup: 1500 meter row, 50 stepping lunges, 25 burpees, any partition/split
Mobility & Cool down:  Trainer's choice

RESULTS:

CrossFit Workout - Saturday 12/21/13

Results:

CrossFit Workout - Friday 12/20/13

Friday Fun Day, CrossFit HQ Style (from 12/15/13)

Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold
30 second Squat hold
30 second L-sit hold
30 second Chin over bar hold

Post rounds completed to comments.

Complete the entire round you are in at 20:00

Holiday hours for the remainder of the month, all hours are normal except for the following days.

Tuesday 12/24 - Morning hours only, closed P.M.
Wednesday 12/25 - Closed, Merry Christmas!
Thursday 12/26 - NO morning hours, open at 4:00pm as usual

Tuesday 12/31 - Morning hours only, closed P.M.
Wednesday 1/1/14 - Closed, Happy New Year!

Thursday 1/2/14 - back to business as usual, open 5:00am

***End of Year Specials happening through 12/31/13, first time ever offered. Offers end at 5:00pm on New Year's Eve and will not be extended.

1. Rate Amnesty Program: Have you missed some time at the gym and had your monthly rate increase? We have a way for you to get it back and keep it forever.

2. Rate Rollback Program: Have you joined after March 2013 at our current monthly membership rate but wish you had joined earlier? We have a way for you to reduce your current rate and keep it that way forever.

If you are interested in learning the details, contact me directly here on Facebook or talk to me at the gym.

**These offers are only available to current and past members of CrossFit Cleveland.*

CrossFit Workout - Thursday 12/19/13

max rounds in 15 minutes of

push press  - 10 reps  95lb-M/65lb-W
front squat - 15 reps
mountain climber - 30 reps (4 count)

Warmup: 2000 meter row, 50 pushups, 100 lunges (50R/50L), any combo
Cool down:  Trainer's choice

***End of Year Specials happening through 12/31/13, first time ever offered. Offers end at 5:00pm on New Year's Eve and will not be extended.

1. Rate Amnesty Program: Have you missed some time at the gym and had your monthly rate increase? We have a way for you to get it back and keep it forever.

2. Rate Rollback Program: Have you joined after March 2013 at our current monthly membership rate but wish you had joined earlier? We have a way for you to reduce your current rate and keep it that way forever.

If you are interested in learning the details, contact me directly here on Facebook or talk to me at the gym.

**These offers are only available to current and past members of CrossFit Cleveland.*

CrossFit Workout - Wednesday 12/18/13

5 rounds for time of

10 - burpee

15 - power snatch 75lb/55lb

20 - kb swing 55lb/40lb

Mobility:  30 perfect reps, snatch deadlift.  practice hitting proper positions through the first and second pulls.

***End of Year Specials happening through 12/31/13, first time ever offered. Offers end at 5:00pm on New Year's Eve and will not be extended.

1. Rate Amnesty Program: Have you missed some time at the gym and had your monthly rate increase? We have a way for you to get it back and keep it forever.

2. Rate Rollback Program: Have you joined after March 2013 at our current monthly membership rate but wish you had joined earlier? We have a way for you to reduce your current rate and keep it that way forever.

If you are interested in learning the details, contact me directly here on Facebook or talk to me at the gym.
**These offers are only available to current and past members of CrossFit Cleveland.*

RESULTS:

CrossFit Workout - Tuesday 12/17/13

Five rounds for load and time of:

15 Handstand Push-ups
5 Deadlifts

Post load and time to Whiteboard or Comments.  Go heavy on the deadlift.  Recommended to be north of 75% of your 1RM.  The more experienced you are, the higher you should go, like 80-85%.  More if you dare.

You must maintain perfect form on all reps, and no dropping the bar unless you have to. In our box, a deadlift rep is not complete until you control the bar back down to the floor. You can put it down fast, just keep your hands on the bar.

**From the CrossFit Main Site 12/16/13

RESULTS: