13 Year CrossFit Anniversary Workout – Tuesday 04/14/20

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Today marks our 13th anniversary as a licensed CrossFit Affiliate. We received approval via email from Nicole Carroll of CFHQ on April 14, 2007 welcoming us to the CrossFit Affiliate family.  We started our 1st year without a gym, offering workouts  in the Lakewood Metroparks.  We started and grew CF Cleveland in the worst economic times of my lifetime, and we will overcome the obstacles currently placed in our path.
We start our 14th year once again without a gym, thanks to the COVID-19 crisis. Our community is still together strong, as we all anxiously await permission to reopen our building and resume business as usual. For now, online Virtual classes are a necessity. We continue providing daily workout programming to keep you active, healthy and strong even with limited equipment. Thanks to everyone who has supported us along the way, and especially right now. #CFCtogetherStrong
You can read about how and why we started CrossFit Cleveland here
We have four Virtual CrossFit Classes online Tuesday for our current members, 5:30am, 7:00am, 4:30pm & 6:00pm, or you can do this workout on your own from anywhere. See below for the link to join the class using Zoom technology.
If you are unfamiliar with the warmup or workout and need to see demonstrations of any of the movements, please watch the video before attending the online class or doing the workout on your own.
Warmup: 10 Minutes
10 – Shoulder Rollouts
10 – Good Mornings
10 – Supermans
5 – Lunges R&L=1
5 – Squat & 1/4
50 – Single Unders or Pogos
Isometric Strength
Done in Virtual Class
Workout – At Home Version
13 Years CF
FAST AND FURIOUS
AMRAP in 13 minutes of
13 Goblet Squat & 1/4
13 DB Push Press
26 Plank Jacks
Goblet Squat – 1 DB/KB
Push Press – 2 DBs
Men 25-35lb/Women 15-25lb
Use this link to log in at one of the following times. Please be prompt, we will start right on time. 5:30AM – 7:00AM -4:30PM – 6:00PM
Join Zoom Meeting PASSWORD REQUIRED, contact us in advance of joining
https://zoom.us/j/5849132404
Meeting ID: 584 913 2404

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