CrossFit Workout – Monday 09/21/2020

LIVE CLASSES at the gym, with our normal CrossFit Class Schedule, starting at 5:00am.   Don’t forget to RSVP to a class time. Please don’t simply show up thinking there will be room for you. You must RSVP to reserve your spot.
Sneak Peek for the Week:
Monday’s LIVE Workout:  A typical Monday grinder of sumo deadlift high pulls, front squats and ring dips
Tuesday’s LIVE Workout:  Power Cleans and Jerks, a complex EMOM
Wednesday’s LIVE Workout: Deadlifts, heavy
Thursday’s LIVE Workout: Mid-Week Recovery/Grinder w/KB swings
Friday’s LIVE Workout: Friday Surprise – Show up and see.
Workout: At Home Version:
Warmup: 10 minutes
20 Jumping Jacks
20 High Knees
15 PVC/Light bar Good Mornings
15 KB Swings
10 Pushups
10 LRC Crunches (L+R+C=1)
Workout: AMRAP in 18 Minutes of
10 Barbell/KB SumoDL High Pull
10 Front/Zercher or DB Goblet squats
10 Ring or Box/Bench Dips
Mix in 800 meters any way, and get it done by 16:00 on the clock
Cool Down: L.R.C. Crunch for 3 minutes, for quality

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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.

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1211 Allen Court Rocky River, OH 44116

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