WELCOME TO THE
WORKOUT OF THE DAY
CrossFit Workout – Monday 03/04/2019
CrossFit Games 2019 Open WOD 19.2 Rx’d and scaling options available. Don’t miss this one.
CrossFit Workout – Friday 03/01/2019
Tabata Intervals. Show up and see the movements. If you want to perform Open Workout 19.2 on Saturday at Noon, remember to RSVP in WODhopper
CrossFit Workout – Thursday 02/28/2019
Squats, heavy. Skill/practice option available. You pick the type of squat, we pick the reps????
CrossFit Workout – Wednesday 02/27/2018
Strength: Barbell bench press 10-10-10-10-10×2 Conditioning: Grinder of goblet lunges, goblet step-ups, double hand release pushups and jumping rope. Be there
CrossFit Workout – Tuesday 02/26/2019
Skill/Strength: Power Snatch Conditioning: A fast and furious KB swing and burpee broad jump workout.
CrossFit Workout – Monday 02/25/2019
CrossFit Open WOD 19.1 AMRAP in 15 minutes of 19 wall ball shots 20/14 19 cals on C2 rower Target height for wall ball shots
CrossFit Workout – Friday 02/22/2019
Friday Surprise. A Pick’em style Chipper.
CrossFit Workout – Wednesday 02/20/2019
Back squats, strength or skill option 2 rep max or 63×2 tempo, your choice.
CrossFit Workout – Tuesday 02/19/2019
Power Cleans – Skill/Strength Plus a fast and furious AMRAP of CTB pullups, pushups and cycling power cleans. Be there.
CrossFit Workout – Monday 02/18/2019
[vc_row][vc_column][vc_column_text]Someone is turning 26 today. Show up and see what’s on the board. You will use a pair of dumbbells and a slam ball. A
CrossFit Open 2019 & Friday’s Workout – 02/15/2019
[vc_row][vc_column][vc_column_text]Friday 2/15/2019 – Task List WOD aka friday Fun Day. With heavy posterior focus. CrossFit Open You might have heard about this thing called “The
CrossFit Workout – Thursday 02/14/2019
Fight Gone Bad style, but different movements and rounds. Be there.
Why we offer Traditional CF methods, serving regular people
[vc_row][vc_column][vc_column_text] Traditional CrossFit works really, really well. Competition CrossFit might get you injured and/or burned out. There is a major difference between the two sides
CrossFit Workout – Wednesday 02/13/2019
Heavy hang squat cleans and push presses. Be there to see the details.
CrossFit Workout – Tuesday 02/12/2019
Reverse Rowing Helen ++
CrossFit Workout – Monday 02/11/2019
Skill work: Front squat & 1/4s WOD: Front squats & Handstand pushups. Show up to see the details, and scaling options Sneak Peek for the
CrossFit Workout – Friday 02/08/2019
Friday Black Jack. Come and take a gamble with the movements. We have our 2019 RESET Group Potluck Dinner and Workout Friday starting at 5:30pm.
CrossFit Workout – Thursday 02/07/2019
“Pyramid Jackie” with a running option at the end. Be there for the GRIND. ????
CrossFit Workout – Wednesday 02/06/2019
Deadlifts, alternating rounds of sumo and traditional stance, all at 70%, CF Football style.
CrossFit Workout – Wednesday 02/05/2019
Split Jerks, heavy Plus a quick 8-10 minute conditioning workout.
CrossFit Workout – Monday 02/04/2019
[vc_row][vc_column][vc_column_text]Mondays are for Wall Ball Shots, and a few burpees and plank holds mixed in for good measure. Be there. Sneak Peek for the Week:
CrossFit Workout – Friday 02/01/2019
Holy crap, it’s February already!!! Show up to see another grinder, ab and grip killer, with sumo deadlifts, wall ball situps, toes to bar and
CrossFit Workout – Thursday 01/31/2019
Strength: 1-arm Seated DB press 5-5-5-5-5 R&L Followed by a mid-week Grinder with no time cap. Be there.
CrossFit Workout – Wednesday 01/30/2019
Squat Cleans, working up to a heavy single or one rep max with a 4-movement complex meant to improve your form and technique while you
CrossFit Workout – Tuesday 01/29/2019
Work up to a 1 rep max power snatch, followed by a nasty little finisher. Show up and see what’s on the Whiteboard.
CrossFit Workout – Monday 01/28/2019
[vc_row][vc_column][vc_column_text] Overhead squats, russian twists and double unders, following an OH squat skill/strength build-up. Sneak Peek for the week: Tuesday: Power snatch 5-5-3-3-1-1-1
CrossFit Workout – Friday 01/25/2019
“Deck of Cards” like never before. Using a kettlebell for all but the Aces. This one will hit your posterior chain hard and crush your
CrossFit Workout – Thursday 01/24/2019
Shoulder press 5-5-3-3-1-1-1 Deadlift 5-5-5-5-5
CrossFit Workout – Wednesday 01/23/2019
A long grinder with rowing, handstand pushups, KB swings and some ab work. Be there.
CrossFit Workout – Tuesday 01/22/2019
Hang power clean to 2 rep max plus a quick and nasty 7 minute-ish conditioning piece.
CrossFit Workout – 01/21/2019
A typical Monday grinder with KB Goblet Squat Cleans, barbell thrusters, burpees and a whole lot if static core strength work. Be there! Sneak Peek
CrossFit Workout – Saturday 01/19/2019
*** Winter Weather Advisory We’ve all heard about the massive snowstorm about to swoop in and annihilate the area, wreaking havoc and squashing the plans
CrossFit Workout – Friday 01/18/2019
[vc_row][vc_column][vc_column_text]Friday Surprise. Lots of posterior chain and core accessory work, plus max effort row sprints. Show up and see what’s on the board.[/vc_column_text][/vc_column][/vc_row]
CrossFit Workout – Thursday 01/17/2019
[vc_row][vc_column][vc_column_text]Fractured Grace. Come in and see what we paired with the Clean and Jerks.[/vc_column_text][/vc_column][/vc_row]
CrossFit Workout – Wednesday 1/16/2019
A day to focus on upping your intensity, going fast and furious, with three short workouts with rest in between. 7-6-5 minute AMRAPS, with DB
CrossFit Workout – Tuesday 01/15/2019
Back squats, heavy. Be there.
CrossFit Workout – Monday 01/14/2019
Starting off the week with a nasty little stamina builder with medium weight sumo deadlifts, shoulder tap pushups and ? Be there! Tuesday: Heavy back
CrossFit Workout – Friday 01/11/2019
Turkish Get-up 5-4-3-2-1 R&L Plus a Friday Surprise
CrossFit Workout – Thursday 01/10/2019
DB incline bench 20-14-22-10 Followed by a nasty stamina builder
CrossFit Workout – Wednesday 01/09/2019
[vc_row][vc_column][vc_column_text]Don’t forget we have our Annual Member Appreciation and Holiday Party this Saturday, January 12, 2019 at Bay Lanes from 2:00pm-5:00pm. Expect about 100 of
CrossFit Workout – Tuesday 01/08/2019
[vc_row][vc_column][vc_column_text]Strength/Skill: Hang Power Snatch 5-5-4-4-3-3 Conditioning: Hang power snatch and situps. Wednesday: Strength work, Deadlifts @ approx. 70@ of 1RM[/vc_column_text][/vc_column][/vc_row]
Does Melatonin really work?
[vc_row][vc_column][vc_video link=”https://youtu.be/pIJsAmtBojg” video_title=”1″ src=”“https://www.youtube.com/embed/pIJsAmtBojg“” width=”“560“” height=”“315“” frameborder=”“0“”][vc_column_text]Many ask, does Melatonin help with getting better sleep? It’s really only helpful to get you back on a
CrossFit Workout – Monday 01/07/2019
Good luck to everyone starting our 2019 Reset today. It’s not too late to jump in. Workout: Strength: Overheads squats Conditioning: Wall ball shots and
Six years of CrossFit – still making gains and having fun!
[vc_row][vc_column][vc_column_text]Here is a recent post on Facebook by one of our members, Tom Ford. Tom and his wife Sue are great examples of good people
CrossFit Workout – Saturday 01/05/2019
We are having a “Kickoff Meeting” for our 2019 Reset Saturday 1/5 at 9:00am in the Back Room. Everyone is welcome to attend. – Sunday
CrossFit Workout – Friday 01/04/2019
– We are having a “Kickoff Meeting” for our 2019 Reset Saturday 1/5 at 9:00am in the Back Room. Everyone is welcome to attend. –
CrossFit Workout – Thursday 01/03/2019
[vc_row][vc_column][vc_column_text]Hang Power Clean 10-8-6-4-2-1-1-1 to 1 rep max[/vc_column_text][/vc_column][/vc_row]
CrossFit Cleveland 2019 Reset – Kickoff Video
[vc_row][vc_column][vc_video link=”https://youtu.be/KO_Pw1dE87c” video_title=”1″][us_btn link=”url:https%3A%2F%2Fwww.crossfitcleveland.com%2Fkickstart-group|||” style=”3″ label=”KickStart Group Program for October” custom_width=”200px” css=”%7B%22default%22%3A%7B%22font-size%22%3A%2220px%22%7D%7D”][vc_column_text] CrossFit Cleveland 2019 Reset Welcome to the CrossFit Cleveland 2019 Reset. This is
CrossFit Workout – Wednesday 01/02/2019
[vc_row][vc_column][vc_column_text]We resume our normal schedule starting with the 5:00am class. We are doing a classic CrossFit Benchmark workout today, “Cindy” “Cindy” was my very first
CrossFit Workout – Tuesday 01/01/2019
Happy New Year. We are closed all day today. We resume our normal hours Wednesday morning at 5:00am. Stay tuned for the details for our
CrossFit Workout – Monday 12/31/2018
Come join us for our last workout of 2018. We have the usual morning schedule, 5:00/6:00/7:00 & 9:15am. There are no P.M. workouts today. We
Here’s what to do if you are not in shape to start CrossFit…
[vc_row][vc_column][vc_column_text] Do you think you need to get in shape BEFORE you start CrossFit? Maybe you do…. We often hear “I’m not in good enough
CrossFit Workout – Saturday 12/29/2018
[vc_row][vc_column][vc_column_text]Saturday Surprise, as usual. Show up and se what’s on the Whiteboard. Here is an update on hours for the next few days. Sunday: No
CrossFit Workout – Friday 12/28/2018
Tabata Intervals. Show up and see the movements.
CrossFit Workout – Thursday 12/27/2018
Strength Work today. Barbell shoulder press 5RM and Sumo deadlift 3RM, followed by a quick little conditioning finisher.
CrossFit Workout – Wednesday 12/26/2018
There are no morning classes the day after Christmas. We open at 4:30pm and resume our normal schedule. Show up and see what’s on the
CrossFit Workout – Monday 12/24/2018
5:00am, 6:00am, 7:00am and 9:15am classes only today. The doors are closed between 8:00am and 9:00am. There are no PM classes today. A reminder of
CrossFit Workout – Friday 12/21/2018
Friday Surprise. Show up and see what’s on the board.
CrossFit Workout – Thursday 12/20/2018
Recovery wod, with a rower, a ball and a jump rope. Be there
CrossFit Workout – Wednesday 12/19/2018
Front squats, heavy.
CrossFit Workout – Tuesday 12/18/2018
Snatches from the hang and muscle-ups into ring dips. Fast and furious. Scaling options available, so show up.
CrossFit Workout – Monday 12/17/2018
Dumbbells and burpees to start off the week right. Never miss a Monday!
CrossFit Workout – Saturday 12/15/2018
[vc_row][vc_column][vc_column_text] Today marks our 6th anniversary in our current location in Rocky River. After 5+ years in Lakewood, we opened our doors on Saturday December
CrossFit Workout – Friday 12/14/2018
An upper body strength and core killer workout, or you can do Thursday’s deadlift WOD. As a reminder, Friday 12/14/18 is the day to shop
CrossFit Workout – Thursday 12/13/2018
Deadlifts, heavy. Be there.
CrossFit Workout – Wednesday 12/12/2018
A mid-week chipper reverse pyramid. Show up and see what that means.
CrossFit Workout – Tuesday 12/11/2018
Hang squat cleans and push presses, fast and furious. Don’t miss it
CrossFit Workout – Monday 12/10/2018
Sumo deadlifts on a Monday. Rotating EMOM with strict pushups and weighted situps.
CrossFit Workout – Friday 12/07/2018
End of week Core and Conditioning WOD. Show up and see the details.
CrossFit Workout – Thursday 12/06/2018
Squat Choice, front or overhead 5-5-4-4-3-3-2-2-1-1
CrossFit Workout – Wednesday 12/05/2018
Mid-Week Grinder Show up and see the movements. Bring your rope.
CrossFit Workout – Tuesday 12/04/2018
Single-arm DB snatches and pullups, for about 10 minutes. Fast and Furious. First you’ll warm up and have a DB snatch skills session to prep
CrossFit Workout – Monday 12/03/2018
Front Squat 5-5-5-5-5 Strength or skill work, followed by a conditioning piece with front squats, pushups and KB swings. Show up and see the details.
CrossFit Workout – Saturday 12/01/2018
Results Matt Barnes from the Gourmet Guy Cafe brought some food samples for us to taste this morning. Matt and his wife Julie opened their
CrossFit Workout – Friday 11/30/2018
Friday Surprise. Show up and see what’s on the board. The folks from Gourmet Guy Cafe will be at the gym on Saturday from 9:00am
CrossFit Workout – Thursday 11/29/2018
[vc_row][vc_column][vc_column_text]Strength: Push Press 5-5-5-5-5 to 5 rep max Conditioning: Rowing, ball slams and ring dips, for 12-15 minutes. Show up and see the numbers ***
CrossFit Workout – Wednesday 11/28/2018
Back squats and lots of grip work. You pick the load, I pick the duration. Don’t miss this.
CrossFit Workout – Tuesday 11/27/2018
Two-WOD Tuesday. Some rowing and handstand pushups followed by a lot of jumping rope. Show up and see the details.
CrossFit Workout – Monday 11/26/2018
A little switch from the usual. Deadlift 5-5-5-5-5 Following several warmup/build-up sets, start your first of five sets of five reps at 60% of your
CrossFit Workout – Friday 11/23/2018
[vc_row][vc_column][vc_column_text]We hope you had a great Thanksgiving. We are open Friday for two classes in the morning. 8:30am & 9:30am Please be prepared for big
CrossFit Workout – Thursday 11/22/2018
[vc_row][vc_column][vc_column_text]We are closed today and limited hours Friday for the holiday. Happy Thanksgiving.[/vc_column_text][/vc_column][/vc_row] Thursday – Closed all day Friday – 8:30am and 9:30am classes Normal
CrossFit Workout – Wednesday 11/21/2018
A nasty little burner to use up the glycogen stores in your muscles and liver. Don’t worry, they will get topped off Thursday. ???? Rowing,
CrossFit Workout – Tuesday 11/20/2018
[vc_row][vc_column][vc_column_text]Hang power cleans and pullups, fast and furious, Fran-ish style. Be here. We have limited hours for the Thanksgiving holiday on Thursday and Friday Thursday
CrossFit Workout – Friday 11/16/2018
Recovery WOD Friday Show up And see what’s on the whiteboard
CrossFit Workout – Thursday 11/15/2018
Alternating EMOM of barbell thrusters & KB swings. Show up and see the numbers.
CrossFit Workout – Wednesday 11/14/2018
Ab/Core Chipper, not for time. Perfect recovery workout following Monday’s Hero WOD and yesterday’s Squat clean 1RM. Be there!