CrossFit Workouts – Saturday 05/30/2020

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We are NOW OPEN with LIVE CLASSES at the gym, with our normal CrossFit Class Schedule. Saturday classes at 8:00am, 9:00am and 10:00am, including a CrossFit LITE Class at 11:00am. The clock gets turned back on today at the end of “NO CLOCK” week that was meant to ease everyone back into the gym.  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.
Saturday’s LIVE Workout:  Show up and see what’s on the whiteboard.  Wear your running shoes!
Online Virtual CrossFit Class via Zoom and At-Home Workout
We have one Virtual/Online Class Saturday for our current members at 9:00am, or you can do this workout on your own from anywhere.  See below for the link to join the class using Zoom technology. If you are new or unfamiliar with the movements and the details of the workout, please watch the video in its entirety before joining the online class.
Warmup: 8 minutes
20 Jumping jacks
10 situps, any style
5 squats
1 burpee
Rounds 1 & 2, no weight Then use the weight you will use for the workout.
Dirty Dozen V 2.0 Partner or Solo (24 minute cap)
12 rounds, for time of (per person)
12 KB Goblet squat clean 45/30
6 Burpee over KB (your weight)
Partner Version: One partner works as the other partner rests, switch after each round. Each partner performs 12 rounds total.
Solo Version: You must rest 15 seconds after each round before continuing. Catch your breath and keep the intensity as high as possible.
4 minutes, max situps, any style
Cool down: Yoga w/Coach Courtney
Courtney has a special 15 minute routine to wind you down from the workout.
Use this link to log in at one of the following times. Please be prompt, we will start right on time at 9:00AM
Join Zoom Meeting
Meeting ID: 584 913 2404


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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.
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1211 Allen Court Rocky River, OH 44116


(216) 812-7841

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

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