CrossFit Workout – Monday 01/16/2017

Leave a Comment / WOD / By


1 – 500 meter row sprint, max effort, for time

2 – 4 rounds, for time, of

3 chest to bar weighted pull-up
6 chest to deck strict pushup w/plank jack
9 deadlift 135/95
12 weighted situp
3x then
300 meter row

AfterWOD: 100 air squats, for time

Sneak Peek for the Week:

Tuesday: Power Cleans and Jerks, strength or skill and EMOM
Wednesday: strength or skill:, barbell front rack lunges, heavy
Thursday: TGUs and KB swings
Friday: Friday Surprise, a barbell and a jump rope

Leave a Comment

WEBSITE POWERED BY:

IN PARTNERSHIP WITH:​

SCHEDULE YOUR CONSULT

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.


SCHEDULE YOUR PHONE Appointment

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.


HOLD POLICY

Month-to-Month Membership Agreements and Annual Membership Agreements: You may place your Membership on hold two (2) times per calendar year up to three (3) consecutive months each time. Advanced notice of at least two (2) business days is required. The hold must be 30 days in duration at a minimum and 30 days must elapse between holds. Upon expiration of the term of the hold, your account will automatically become active and payments will resume. Should you choose to return prior to the end of their hold period, the hold will be released and payments will resume.

CANCELLATION POLICY

All membership agreements require 30-days written notice to cancel your membership. This form will serve as your 30-days written cancellation notice. Note that if you have a scheduled renewal payment within 30-days of your invoice billing date, the payment will be processed as scheduled. Your membership will be canceled at the end of your final paid month. All payments are non-refundable. All grandfathered membership rates will also be forfeited and returning members will be subject to current rates.

MEMBERSHIP CANCELLATION REQUEST

Please fill out the form below and one of our team members will review your request. Warning. The submission of this form does not cancel your membership. We will review your request, then reach out to confirm.

HAVE QUESTIONS?

We Would Love To hear from You!

Simply fill out the form below
& one of our amazing
coaches will be in touch asap! We are excited to meet you!

ARE YOU LOOKING TO DROP-IN?

We Would Love To Meet You!
Class Sizes Are Limited.

We offer our drop ins to experienced members of another CrossFit affiliate. If you would like to reserve a spot, simply fill out the form below and you'll receive instructions on how to reserve your class.
Please do not just show up unregistered.

OUR DROP-IN RATES

$25 PER CLASS

OUR Information:

Location:

19910 Ingersoll Drive ROCKY RIVER, OH 44116

PHONE:

GIVE US A CALL
(216) 812-7841

WE'RE here to coach and guide you, with group classes & private sessions


our monthly packages start at $115 for LITE and $165 for CrossFit member classes


Please fill out the form below to receive more
information on programs and how to start
getting in the best shape of your life!

GETTING STARTED IS EASY!

Simply fill out the form below to schedule a
brief phone call for your free visit.

You can choose a free CrossFit LITE workout or an in-person
meeting and tour to discuss what you want help
with accomplishing.
We are excited to meet you!