CrossFit Workout – Wednesday 03/18/2020

[vc_row][vc_column][vc_video link=”” video_title=”1″][vc_column_text]

Ohio Gov. Dewine ordered gyms and fitness centers closed as of 3/17/2020. We have canceled  live classes at the facility until further notice, and will comply with any future changes in his plan.   We will post details on a day by day basis as we learn more.
To keep you on a somewhat workout schedule, we will be hosting video teleconference classes for current members to attend online. You can perform the exercises at your location until we resume live classes at the gym.
We will host several online classes each day for current members with exercises that can be done at your location. This will be done using Zoom video conferencing technology. This technology is free for you to use, and accessible from any mobile device or desktop computer connected to the Internet.
Online Class via Zoom and At-Home Workout
What you need: A chair, preferably a kitchen chair or one with a firm seat. A table, 2nd chair or PVC/broom handle for help with balance. An abmat or rolled up towel for support of your lower back during situps.
Warmup: 8-10 minutes of 10 reps each: Situps, Supermans, Plank Jacks, Bodyweight Good Mornings & Air Squats
Lower Body Strength: Slow Motion Isometric Squats 3-2-1
Workout: Squat Ladder – EMOM, every minute on the minute
4-8-12-16-20-24-28-32, then 24-20-16-12-8-4 at choice of rest

* If you do not complete the set of 32, rest one minute and begin the down ladder segment at the number of your last successful round of squats.

Post the highest round successfully completed in one minute during the Up Ladder segment, and ending time of overall workout.
Use this link to log in at one of the following times. Please be prompt, we will start right on time. 5:30AM – 7:00AM – 9:15AM – 4:30PM – 6:00PM
Join Zoom Meeting
Meeting ID: 584 913 2404
Beginning Wednesday afternoon, we will have an “Equipment Loaner” program in place for members who maintain their current membership status, allowing them to borrow certain pieces of gear for use in their home-based workouts. We appreciate your support and we’re working hard to continue to help you stay active and healthy during this very challenging time. More details will be announced as soon as they are completed.


Leave a Comment


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.


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.


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.


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.


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!


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 Information:


1211 Allen Court Rocky River, OH 44116


(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!


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!