WOD

[vc_row][vc_column][vc_column_text]10 calorie row 5 barbell hang high pull 45/35 10 barbell press 45/35 15 barbell back squat 45/35 4 rounds, rest exactly 1 minute, then 2 rounds, rest exactly 1 minute, then 1 round, for time. AfterWOD: 42 walking lunges with bumper plate held overhead, not for time. Scale to Zercher hold.[/vc_column_text][/vc_column][/vc_row]

Back squat 5×5, heavy DB bench press 5-5-5-5-5-max Reminder that our Member Appreciation and Holiday Party is this Saturday, January 13 at Bay Lanes in Bay Village, OH from 2 PM to 5 PM. All current members and their families are welcome. We’ll have plenty of food on hand. We have the entire place to

Dual 12 minute WODs today Alternating Emom of Hang power cleans and strict pushups Show up and see the second. Thursday, Back squat 5×5, heavy and DB bench press 5-5-5-5-5

[vc_row][vc_column][vc_column_text]A note from Bill Russell: In case you did not hear, I resigned from my position at CrossFit Cleveland on Friday December 31, 2017.  My passion for helping people get fit and healthy by exercising and eating properly has never wavered. We finished 2017 with membership levels as high as they have been since the

Rowing, KB swings, DB cleans and handstand pushups, for about 20 minutes. Squat Therapy in the warmup.

Results:

Friday Surprise. Show up and see the movements

2-4-6-8-10-12-14-16……as high as you can in 18 minutes of…. Box overs 24/20 DB floor press 30/20 or heavier Air squat Row – calories ( reset each round) *Finish the reps of the movement you are in at 18:00