CrossFit Workout – Saturday 05/13/2017
**** FYI – There is no Open Gym session this Sunday. Happy Mother’s Day. Results:
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CrossFit Workout – Friday 05/12/2017
Friday Surprise, show up and see what’s on the board. It’s not a Task List/Friday Fun Day or a D’over Day. It’s a Pick’em style WOD with choices. Not great choices, but choices none the less 😉 Don’t forget our 10th Anniversary Workout in the Metroparks at 6:00pm, where it all began here in town
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May 2017 CF Cleveland Newletter
In case you missed it, here is our most recent newsletter for you to keep up on what’s happening at the box and around town. You can join the email list if you are not already receiving these. http://conta.cc/2psGEEz
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CrossFit Workout – Thursday 05/11/2017
4 rounds of 5-3-1 reps of Sumo deadlifts and strict pushups After several warmup sets, begin your first round of 5-3-1 reps at approximately 50% of your 1 rep max. Target 75-80% of your 1 rep max in your fourth round. Rest as needed between rounds. Record heaviest weight completed. Warmup: 3 rounds of 300
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CrossFit Workout – Wednesday 05/10/2017
Strict pullups and pushups, hollow rolls and running. Show up and see the numbers.
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CrossFit Workout – Tuesday 05/09/2017
Skill or strength: 10-15 minutes working split jerks Conditioning: 3 hang clean 115/85 2 front squat 1 jerk x 3 rounds 360 degree burpee rest exactly 30 seconds Continue and finish one more round that you start after 8:00 on the clock Don’t forget, we have our 10th Anniversary Workout in the Metroparks this Friday
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CrossFit Workout – Monday 05/08/2017
This is an old favorite we did while dropping in to CrossFit Extreme Fitness in Rockville, MD years ago. AMRAP in 20 minutes of 5 front squat 95/65 10 KB swing 55/40 15 jumping ring dip Sneak Peek for the week: Tuesday: hang power clean, hang squat clean, jerk complex, for 8-10 minutes Wednesday: Strict
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CrossFit Workout – Saturday 05/06/2017
“Deck of Cards” Please note the time schedule for Saturday’s Deck of Cards. You will not be able to join a workout “mid-deck” 8:00am Warmup, WOD starts @8:20am 8:30am Warmup, WOD starts @8:50am 9:00am Warmup, WOD starts @9:20am 9:30am Warmup, WOD starts @9:50am 10:00am Warmup, WOD starts @10:20am Basic Intro/Beginner’s Workout
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CrossFit Workout – Friday 05/05/2017
Happy Cinco de Mayo. If you are having margaritas or cervezas, please bring enough to share with everyone in your group. Skill Task List WOD, aka Friday Fun Day. We will have a nasty alternative WOD for those of you who need a met con. Lower to an L from inverted hang on the rings
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CrossFit Workout – Thursday 05/04/2017
Strength or Skill: Overhead squat 5-5-5-5-5 Everyone begins with warmup sets, starting with an empty bar. If you choose strength, work up to a 5 rep max as long as form allows. If you choose Skill, work up to a medium weight, focusing on improving depth, form and technique. In either case, do not increase
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