“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 »
Max Effort Monday – 90 seconds at a time, x 2 CTB pullups Strict pushups Front squats 95/65 Weighted sit-ups Wall ball shot / ? Sneak Peek for the Week: Tuesday: Barbell press 1RM plus a hang clean met con Wednesday: Strength or skill, Front squats Thursday: Rowing Helen++ (5 rounds) Friday: Box jumps, sumo
CrossFit Workout – Monday 02/06/2017 Read More »
We are doing Deck of Cards on Saturday. There will be only four Deck Starts that morning. Please arrive in time to do your warmup (10-15 minutes) and be ready to start at one of the following times. Deck of cards, Workout start at 8:20am 9:00am 9:40am 10:20am Note, the workout clock starts at the
CrossFit Workout – Saturday 02/04/2017 Read More »
Ground Hog Day continues…… You can do Thursday’s Deadlift WOD or Wednesday’s Rowing Pyramid WOD or Friday’s Nasty All/Abs Recovery WOD Show up and see the details. **We are doing Deck of Cards on Saturday. There will be only four Deck Starts that morning. Please arrive in time to do your warmup (10-15 minutes) and
CrossFit Workout – Friday 02/03/2017 Read More »
Choice for Groundhog’s Day. You can redo/makeup Wednesday’s Rowing Pyramid WOD or do today’s deadlift WOD: Strength: Deadlift 5-5-5-5-5 rest 2 minutes after each set of DLs Prior to sets 1 through 4, perform Max rep double unders in 90 seconds and then immediately start your set of 5 deadlifts. Increase weight each set as
CrossFit Workout – Thursday 02/02/2017 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.