CrossFit Workout - Friday 7/8/16

Friday Surprise

Several familiar Friday Task List WOD movements, but in an AMRAP met con.

WEEKEND UPDATE:

We're doing Deck of Cards on Saturday. Doors open at 8:00am. Show up on the hour and half hour for warmups, we'll have new decks starting at 8:15am, 8:45am, 9:15am, 9:45am and 10:15am.  You will not be able to join a deck in progress.

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CrossFit Workout - Thursday 7/7/16

Strength:
Push Press 5-5-5-5-5, find your 5rep max
Back squat 30-20-15-10-5 reps, increasing weight

Following a few light warmup sets, begin your set of 30 reps between 1/3 and 1/2 of your 1 rep max.   You decide the load on each of the remaining back squat sets.  Feel free to perform an additional set of 5 reps if you can go heavier. Record the load of the 1st set and best 5 rep set.

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CrossFit Workout - Wednesday 7/6/16

"Christine"

3 rounds for time of

500 meter row
12 bodyweight deadlift
21 box jump 20"

Scale weight not to exceed 50% of your 1 rep max.

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CrossFit Workout - Tuesday 7/5/16

Cindy, Mary or Nicole, your choice.

Details will be on the board if you are not familiar with these classic CF.com WODs


*** We are having another Ruck Training Event tonight, leaving the box at 7:30pm.  All are welcome, including beginners.  No charge for non-members, this is a free community event. You can see more details and RSVP on our Meetup Site


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CrossFit Workout - Monday 7/4/16

We are closed all day today in observance of Independence Day.  If you need a workout, run a 5K, stopping every 5 minutes to perform 12 burpee broad jumps.

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CrossFit Workout - Saturday 7/2/16

CrossFit Workout - Friday 7/1/16

Task List WOD, aka Friday Fun Day.

Show up and see the movements.  Here's a hint of one.

Yes. there is Open Gym today, Friday 7/1, from 5:00-6:30pm.  You must reserve your spot by 4:00pm on WODhopper, use the link below.

Normal hours on Saturday.  We will have Open Gym on Sunday from 9:00am until 11:00am, then CLOSED all day on Monday July 4th in observance of Independence Day.

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Navigate to our CrossFit Cleveland Home Page