‘No Clock” Week grinds to an end today. The clock will be back on Saturday bright and early. Task List WOD, aka Friday Fun Day Rope Climbs Tire Flips Atlas stones, to shoulder Loaded carries Ab Wheel Rollouts Partition any way, show up and see the numbers. We will have an alternate WOD for those […]
CrossFit Workout – Friday 02/17/2017 Read More »
“No Clock” Week continues Strength: DB bench press 10-10-10-10, use close neutral grip Conditioning/Recovery WOD: 5 rounds, not for time of 5 kick to handstand (3-5 second hold each) 10 burpee broad jump, 4′ minimum 500 Meter row Warmup: 4 rounds, 10 reps each of shoulder rollout – pvc overhead squat – pvc strict pushup
CrossFit Workout – Thursday 02/16/2017 Read More »
Deadlift 2-2-2-2-2 Increase weight each set as long as form allows. Shoot for 90+% of 1rep max in 4th round. Perform a max effort 125M row sprint after each set. Rest as needed between sets. Skill: Muscle-up transitions 3×5 Muscle-up transitions Warmup & AfterWOD will be on the Whiteboard. ** We have an impromtu All
CrossFit Workout – Wednesday 02/15/2017 Read More »
“No Clock” Week continues Skill or Strength: Snatch, either light to medium practice drills or heavy doubles. Details will be on the board. Workout: “Isabel”, not for time 30 reps – power snatch 135/95 The objective today is to increase the bar weight closer to the Rx’d weights with no concern for how long it
CrossFit Workout – Tuesday 02/14/2017 Read More »
“No Clock” Week. We turn the clock off this week to place more focus on proper form and increasing loads and difficulty levels during workouts with no concern for the time to complete the day’s routine. Warmup: 3 rounds of 400 meter row, 5 – 1 inchworm into 2 piked pushups, 5 – shoulder circles
CrossFit Workout – Monday 02/13/2017 Read More »
Friday Surprise, Make-up Day or Open Gym You can choose from a new WOD that will be posted on the board, make up any workout from the past week, or use today as an Open Gym format to work on skills/drills/weaknesses. WEEKEND UPDATE: ** We sent our February Member email newsletter Thursday afternoon. If you
CrossFit Workout – Friday 02/10/2017 Read More »
Rowing Helen++ 5 round for time of 500 meter row 21 kettlebell swing 55/40 12 pullup Jacked version, 6 rounds for time. You must declare at the beginning, no deciding after you start the WOD. Warmup: CF Cleveland Ab routine plus ball slams, 15 reps each x 3 or 4 rounds until your group is
CrossFit Workout – Thursday 02/09/2017 Read More »
Skill or Strength: Front Squat 5-5-5-5-5 Strength: find your 5 rep max or increase at least 5lbs over your last front squat 5 rep workout Skill: 5 rep tempo front squats, 42×1. Increase weight as form allows. Target 50%-60% of 1 rep max. Conditioning WOD: On the board
CrossFit Workout – Wednesday 02/08/17 Read More »
Strength: Barbell Press 5-5-3-3-1-1-1 to 1 rep max WOD: Cycling hang cleans, push presses and ball slams for about 10 minutes. Show up and see the numbers.
CrossFit Workout – Tuesday 02/07/2017 Read More »
Simply choose a time for your initial consult for our habits-based nutrition program, shortly after we will be in touch with you to confirm your intro session.
Simply choose a time that works for you, shortly after ONE OF OUR AMAZING CrossFit Cleveland COACHES will be in touch with you to confirm your intro appointment.