CrossFit Workout – Tuesday 09/08/2020

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:
Tuesday’s LIVE Workout:  Pullup Strength work then a  fast and furious workout with KB Goblet Squat Cleans and Horizontal Ring Rows
Wednesday’s LIVE Workout: Mid-Week Grinder, with runs, row sprints and pushups
Thursday’s LIVE Workout: Pullup Strength work plus Front Squats or Zercher Squats, your choice, heavy to a 2 rep max
Friday’s LIVE Workout: Friday Surprise – Tabata Intervals, Show up and see the movements
Saturday’s LIVE Workout: 911 Tribute Workout, show up and see the details
Workout: At Home Version:
Warmup: 10 minutes
20 Jumping Jacks
15 High Knees
10 KB Swing
10 KB Goblet Squat
10 Bicycle Crunch
10 Superman
Workout: 21-15-12-9-6 reps of
KB Goblet Squat Cleans
KB Sumo Deadlift High Pull
Cool Down/AfterWOD:  1000 Meter run or max rep single unders in 5 minutes

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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.

CANCELLATION POLICY

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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:

1211 Allen Court Rocky River, OH 44116

PHONE:

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(216) 812-7841

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