WELCOME TO THE
CrossFit Cleveland
WORKOUT OF THE DAY
CrossFit Basic Movements
[vc_row][vc_column][vc_video link=”https://youtu.be/C_VtOYc6j5c?list=PLBrgqsGCyn2xQVBgDaemdoK8TJlgSpX0G” video_title=”” css=”%7B%22default%22%3A%7B%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%2C%22border-color%22%3A%22%23dddddd%22%2C%22border-style%22%3A%22solid%22%7D%7D”][us_separator show_line=”1″ line_width=”default”][vc_column_text]Have found and included alll the individual videos for these, so don’t need to do this video, although could include
All 9 foundational movements
[vc_row][vc_column][vc_video link=”https://youtu.be/f_lNO64zlSU” video_title=”” css=”%7B%22default%22%3A%7B%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%2C%22border-color%22%3A%22%23dddddd%22%2C%22border-style%22%3A%22solid%22%7D%7D”][us_separator show_line=”1″ line_width=”default”][vc_column_text]CrossFit has defined 9 Foundational Movements, which provide a greatly rounded starting point for anybody starting out with CrossFit. These
MOVEMENT TIP: The Dumbbell Swing
[vc_row][vc_column][vc_video link=”https://youtu.be/uB-fq0HqGK0″ video_title=”” css=”%7B%22default%22%3A%7B%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%2C%22border-color%22%3A%22%23dddddd%22%2C%22border-style%22%3A%22solid%22%7D%7D”][us_separator show_line=”1″ line_width=”default”][vc_column_text]CrossFit Seminar Staff member Julie Foucher demonstrates the dumbbell swing, a movement that isn’t seen very much as it is
MOVEMENT TIP: The Dumbbell Hang Power Snatch
[vc_row][vc_column][vc_video link=”https://youtu.be/JXNPBnzBCt0″ video_title=”” css=”%7B%22default%22%3A%7B%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%2C%22border-color%22%3A%22%23dddddd%22%2C%22border-style%22%3A%22solid%22%7D%7D”][us_separator show_line=”1″ line_width=”default”][vc_column_text]This week CrossFit Seminar Staff member Julie Foucher demonstrates the Dumbell Hang Power Snatch for us. Just like with the
MOVEMENT TIP: The Dumbbell Power Snatch
[vc_row][vc_column][vc_video link=”https://youtu.be/9520DJiFmvE” video_title=”” css=”%7B%22default%22%3A%7B%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%2C%22border-color%22%3A%22%23dddddd%22%2C%22border-style%22%3A%22solid%22%7D%7D”][us_separator show_line=”1″ line_width=”default”][vc_column_text]The Dumbell Power Snatch is also very similar to the Dumbell Snatch – the only difference is that instead of
MOVEMENT TIP: The Dumbbell Hang Snatch
[vc_row][vc_column][vc_video link=”https://youtu.be/BxoGj6GM_LU” video_title=”” css=”%7B%22default%22%3A%7B%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%2C%22border-color%22%3A%22%23dddddd%22%2C%22border-style%22%3A%22solid%22%7D%7D”][us_separator show_line=”1″ line_width=”default”][vc_column_text]CrossFit Seminar Staff member James Hobart demonstrates the Dumbbell Hang Snatch, just like the Dumbell Snatch we looked at last
MOVEMENT TIP: The Dumbbell Snatch
[vc_row][vc_column][vc_video link=”https://youtu.be/R0mhHuVrLHA” video_title=”” css=”%7B%22default%22%3A%7B%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%2C%22border-color%22%3A%22%23dddddd%22%2C%22border-style%22%3A%22solid%22%7D%7D”][us_separator show_line=”1″ line_width=”default”][vc_column_text]Much like the barbell Snatch, the Dumbell Snatch, as demonstrated here by CrossFit Seminar Staff member James Hobart, requires driving
MOVEMENT TIP: The Single Dumbell Overhead Squat
[vc_row][vc_column][vc_video link=”https://youtu.be/fa_yJa2XwXk” video_title=”” css=”%7B%22default%22%3A%7B%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%2C%22border-color%22%3A%22%23dddddd%22%2C%22border-style%22%3A%22solid%22%7D%7D”][us_separator show_line=”1″ line_width=”default”][vc_column_text]CrossFit Seminar Staff member James Hobart demonstrates the Single-Dumbbell Overhead Squat., which is a great core exercise. Using just one
MOVEMENT TIP: The Dumbbell Hang Power Clean
[vc_row][vc_column][vc_video link=”https://youtu.be/myc1taX-uBs” video_title=”” css=”%7B%22default%22%3A%7B%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%2C%22border-color%22%3A%22%23dddddd%22%2C%22border-style%22%3A%22solid%22%7D%7D”][us_separator show_line=”1″ line_width=”default”][vc_column_text]This week CrossFit Seminar Staff member Julie Foucher demonstrates the Dumbell Hang Power Clean for us. Just like with the
MOVEMENT TIP: The Dumbbell Power Clean
[vc_row][vc_column][vc_video link=”https://youtu.be/vh0Tj7G4k0c” video_title=”” css=”%7B%22default%22%3A%7B%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%2C%22border-color%22%3A%22%23dddddd%22%2C%22border-style%22%3A%22solid%22%7D%7D”][us_separator show_line=”1″ line_width=”default”][vc_column_text]The Dumbell Power Clean is also very similar to the Dumbell Clean – the only difference is that instead of
CrossFit Workout – Thursday 01/25/2018
[vc_row][vc_column][vc_column_text]Deadlift 5×5 and Pushup Strength Routine Add 5-10lbs from your most recent DL 5×5, or we will help you determine a starting weight for the
CrossFit Workout – Wednesday 01/24/2018
[vc_row][vc_column][vc_column_text]For time… Power clean 15-12-9-6 Burpee pullup 12-9-6-3[/vc_column_text][/vc_column][/vc_row]
CrossFit Workout – Tuesday 01/23/2018
Back Squat 5×5, 5-10lbs heavier than your last 5×5. Followed by a short conditioning WOD.
CrossFit Workout – Monday 01/22/2018
Rowing Helen ++ Tomorrow will be like a Wednesday and Wednesday will be like a Tuesday this week. Stay tuned for details.
CrossFit Workout – Friday 01/19/2018
[vc_row][vc_column][vc_column_text]Friday Surprise, show up and see what’s on the Whiteboard. If you missed Thursday’s Sumo Deadlift 5×5, you can do it today.[/vc_column_text][/vc_column][/vc_row]
CrossFit Workout – Thursday 01/18/2017
Sumo deadlift 5×5, heavy Plus a short conditioning finisher. Never miss deadlift day ????
CrossFit Workout – Wednesday 01/17/2018
A mid-week grinder consisting of KB swings, reverse-grip hanging knee raises and heavy DB push presses. Show up and see the numbers.
CrossFit Workout – Tuesday 01/16/2017
[vc_row][vc_column][vc_column_text]Fast and Furious, Tuesday style. Hang power snatches(12), pull-ups(9) and ??(6). Show up and see the details. Starting off with 15 minutes of snatch drills
CrossFit Workout – Monday 01/15/2018
[vc_row][vc_column][vc_column_text]10 calorie row 5 barbell hang high pull 45/35 10 barbell press 45/35 15 barbell back squat 45/35 4 rounds, rest exactly 1 minute, then
CrossFit Workout – Thursday 01/11/2017
Back squat 5×5, heavy DB bench press 5-5-5-5-5-max Reminder that our Member Appreciation and Holiday Party is this Saturday, January 13 at Bay Lanes in
CrossFit Workout – Wednesday 01/10/2018
Dual 12 minute WODs today Alternating Emom of Hang power cleans and strict pushups Show up and see the second. Thursday, Back squat 5×5, heavy
CrossFit Workout – Tuesday 01/09/2018
[vc_row][vc_column][vc_column_text]A note from Bill Russell: In case you did not hear, I resigned from my position at CrossFit Cleveland on Friday December 31, 2017. My
CrossFit Workout – Monday 01/08/2018
Rowing, KB swings, DB cleans and handstand pushups, for about 20 minutes. Squat Therapy in the warmup.
CrossFit Workout – Thursday 01/04/2017
2-4-6-8-10-12-14-16……as high as you can in 18 minutes of…. Box overs 24/20 DB floor press 30/20 or heavier Air squat Row – calories ( reset
CrossFit Workout – Wednesday 01/03/2017
[vc_row][vc_column][vc_column_text]It’s not too late to join in on our January 2018 Personal Reset / Challenge. We have a private Facebook Group and a score card
CrossFit Workout – Tuesday 01/02/2018
[vc_row][vc_column][vc_column_text]Today kicks off our January 2018 Personal Reset / Challenge. We have a private Facebook Group and a score card on Google Docs for everyone
January 2018 Personal Reset – Challenge
[vc_row][vc_column][vc_column_text]We’ve all been talking about a new healthy challenge for the past couple weeks. Here it is. Note, this is all inclusive. If you want
CrossFit Workout – Monday 01/01/2018
[vc_row][vc_column][vc_column_text]Happy New Year to all. Staci and I appreciate all of your support over the years, especially in 2017. We’re here to help you make
CrossFit Workout – Saturday 12/30/2017
Final Class of 2017. We’re closed on Monday for the holiday and back at it starting at 5:00am Tuesday morning. Happy New Year!
CrossFit Workout – Thursday 12/28/2017
[vc_row][vc_column][vc_column_text]Skill/Strength: Spend 15 minutes working on hang power cleans and push presses. Starting with an empty bar, perform cycles of 5 hang cleans and 1
CrossFit Workout – Wednesday 12/27/2018
[vc_row][vc_column][vc_column_text]You can choose to do Tuesday’s nasty “Chipper into Annie” or today’s front squat workout. Front squat: 30 seconds max reps, 90 seconds rest, for
CrossFit Workout – Tuesday 12/26/2017
[vc_row][vc_column][vc_column_text]Normal hours all day expect no 9:30am Boot Camp. Post Holiday Grinder: Chipper into Annie 1000 meter row 90 plank jack 80 KB swing 70
Email Signup
[vc_row][vc_column][vc_column_text] Subscribe to our mailing list * indicates required Email Address * First Name Last Name Phone Number Email Lists [/vc_column_text][/vc_column][/vc_row]
CrossFit Workout – Friday 12/22/2017
Friday Surprise. Show up and see what’s on the board.
CrossFit Workout – Thursday 12/21/2017
[ovc_row][vc_column][vc_column_text]Recovery WOD, for time 1250 meter row 100 double under or (see below) 50 calorie row or 75 mountain jacks 100 double under or (see
CrossFit Workout – Wednesday 12/20/2017
[vc_row][vc_column][vc_column_text]Skill or Strength Squat clean 5-5-5-5-5 to medium/heavy or 1-1-1-1-1 to 1 rep max[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_video link=”https://youtu.be/EKRiW9Yt3Ps” video_title=”1″][/vc_column][/vc_row]
CrossFit Workout – Tuesday 12/19/2017
Fast and furious, 30 GTO 135/95 & ? Show up and what’s on the board. Holiday Hours Update. We are closed Christmas Day and New
CrossFit Workout – Monday 12/18/2017
[vc_row][vc_column][vc_column_text]Fractured Cindy, Mary or Sadistic Cindy 4 minutes max rounds+reps followed by 2 minutes of rest, x 5 rounds, of CINDY 5 pullup 10 pushup
CrossFit Workout – Friday 12/15/2017
Friday Surprise, or you can do Thursday’s Deadlift workout if you missed it.
CrossFit Workout – Thursday 12/14/2017
FYI for you newer folks. There’s no such thing as a snow day at CrossFit Cleveland. If it’s nasty out, you may want to stay
CrossFit Workout – Wednesday 12/13/2017
“Pick’em” You’ll build your workout choosing movements from a menu on the Whiteboard. Show up and see the choices and the rep scheme.
CrossFit Workout – Tuesday 12/12/2017
Power clean 135/95 ?? For 7 minutes, fast and furious
CrossFit Workout – Monday 12/11/2017
5 rounds for time of 15 OH squat & 1/2 – empty bar 12 floor press – empty bar 9 box jump 24/20 36 double
CrossFit Workout – Friday 12/08/2017
Workout – Chipper Pyramid 40 Cals on C2 rower 60 Wall ball situps 20/14 80 single arm KB swings (40R/40L) alternating 100 double unders or
Favorite video links about nutrition, CrossFit and a successful life
[vc_row][vc_column][us_image image=”6214″ size=”full”][vc_column_text]Here are a few links to some of our favorite videos about nutrition, CrossFit and living a successful life. We will continue to
CrossFit Workout – Wednesday 12/06/2017
Recovery Wednesday, show up and see the movements.
CrossFit Workout – Tuesday 12/05/2017
Skill/Strength: Overhead or front squats 5-5-5-5-5 Grace or Isabel, full squat version, for time. Baseline/benchmark. ?
CrossFit Workout Monday 12/04/2017
CrossFit Main Site WOD from 11/24/17 50-40-30-20-10 reps of KB Swing 55/40 Situp
CrossFit Workout -Friday 12/01/2017
AMRAP in 12 minutes of 15 Mountain Jacks 12 Sumo deadlift 95/65 9 Hang clean 6 Power clean 3 Strict press Followed by 30 minutes
CrossFit Workout – Thursday 11/30/2017
Benchmark/baseline test: 100 ball slams for time 20lb-M 15lb-W Warmup: CF Cleveland AB Routine 15 reps each x 4 rounds Mobility: Inchworms & Couch Stretch
CrossFit Workout – Wednesday 11/29/2017
Baseline testing continues today with strict pushups, double-unders and 1x bodyweight back squats. Plus pullup strength work.
CrossFit Workout – Tuesday 11/28/2017
Baseline Testing Week. Record #s in WODhopper. Rowing, wall ball situps & rope climbs. Show up and see the times WOD: 21-15-9 reps for time
CrossFit Workout – Monday 11/27/2017
[vc_row][vc_column][vc_column_text]Benchmark/Baseline Testing Week. Record #s in WODhopper. Pullup – max reps in 2 minutes Air squat – max reps in 3 minutes Single under –
CrossFit Workout – Friday 11/24/2017
Limited hours today. Please expect a bigger than normal crowd and have some fun with it. Just two workout groups for Deck of Cards. Warmups
CrossFit Workout – Thursday 11/23/2017
Happy Thanksgiving. We are closed today for the holiday and have limited hours tomorrow/Friday. Friday: Just two workout groups for Deck of Cards. Warmups start
CrossFit Workout – Wednesday 11/22/2017
16 minute EMOM of deadlifts, handstand pushups and single unders. Show up and see the numbers and the pairings. Followed by a nasty little conditioning
CrossFit Workout – Tuesday 11/21/2017
Unstable Fran 21-15-9 reps of DB thruster 35/25 Ring pullup Kipping or strict pullups, your choice. Scale weight as needed, perform horizontal ring rows instead
CrossFit Workout – Monday 11/20/2017
Tabata Intervals. Show up and see the movements. Sneak Peek for the Week: Tuesday: Unstable Fran (DBs & Rings) Wednesday: Heavy deadlifts and handstand pushups
CrossFit Workout – Friday 11/17/2017
1,000 rep Friday. Show up and see the menu of movements to choose from. Plus 20+ minutes of mobility work.
CrossFit Workout – Thursday 11/16/2017
[vc_row][vc_column][vc_column_text]Strength: Pullup negatives, 5×5 WOD: Climb a ladder for 18 minutes. Show up and see the movements and numbers.[/vc_column_text][/vc_column][/vc_row]
CrossFit Workout – Tuesday 11/14/2017
[vc_row][vc_column][vc_column_text]45 – power clean 135/95 15 – push press 135/95 Fast and Furious. Show ups and see the mix.[/vc_column_text][/vc_column][/vc_row]
CrossFit Workout – Monday 11/13/2017
[vc_row][vc_column][vc_column_text] 4 rounds for time of 10 Goblet lunge – forward (10 right & 10 left) 5 burpees 10 Goblet lunge – backward (10
CrossFit Workout – Friday 11/10/2017
Make-up or D’over Day Perform any wod you missed this week.
CrossFit Workout – Thursday 11/09/2017
[vc_row][vc_column][vc_column_text]Warmup: Muscle Activation, on the Whiteboard Skill: Deadlift, practice form & technique, starting @ approx. 25% of your 1RM Strength: Deadlift 3-3-3-3-3 + 3×1 You
CrossFit Workout – Wednesday 11/08/2017
Non-Stop Wednesday, for about 20 minutes. Show up and see what’s on the board. No running, burpees, D/Us, pullups, box jumps, snatches, wall walks, rope
CrossFit Workout – Tuesday 11/07/2017
[vc_row][vc_column][vc_column_text]Strength: Spend 15 minutes working up to a heavy power clean & push press, starting with an empty bar set of 5 reps. Conditioning 21-15-9
CrossFit Workout – Monday 11/06/2017
[vc_row][vc_column][vc_column_text]AMRAP in 15 minutes, plus finish your round, of 15 – sumo deadlift 135/95 15 – 4-count flutter kick 15 – DB floor press 30/20
CrossFit Workout – Friday 11/03/2017. L
Light Weight Week concludes today with two empty bar exercises and toes to bar. Show up and see the 4th movement and the numbers. With
Overweight? You Need to Read This
[vc_row][vc_column][us_image image=”6013″ size=”full”][vc_column_text]Here is a great piece from a recent CrossFit Journal article by Kai Rainey. If you are struggling with weight loss, take a look.
CrossFit Workout – Thursday 11/02/2017
[vc_row][vc_column][vc_column_text]Light Weight Week continues Empty bar overhead squat & 1/2s and a choice of running and rowing, for about 15 minutes. Show up and see
CrossFit Workout – Wednesday 11/01/2017
[vc_row][vc_column][vc_column_text]Wednesday Surprise, show up and see the movements. Light Weight Week continues. [/vc_column_text][/vc_column][/vc_row]
CrossFit Workout – Tuesday 10/31/2017
[vc_row][vc_column][vc_column_text]Light Weight Week continues We’ll be taking it a little easy this week to have a little bit of a deload, practice solid form and
CrossFit Workout – Monday 10/30/2017
[vc_row][vc_column][vc_column_text]Light Weight Week We’ll be taking it a little easy this week to have a little bit of a deload, practice solid form and technique,
CrossFit Workout – Saturday 10/28/2017
Fight For Life Thanks to everyone for supporting this event benefitting Team Stillman.
CrossFit Workout – Friday 10/27/2017
It’s an Open Gym format for the first 30 minutes for you to work on skills and accessory work for movement you want to improve
CrossFit Workout – Thursday 11/26/2017
Deadlifts @ 70 % of 1 rep max 5-5-max in 30-3-3-max in 30 rest 2 minutes after 5s & 3s, 3 minutes after max set
CrossFit Workout – Wednesday 10/25/2017
Skill: False grip hang, rows and pullups on rings & muscle-up transition work WOD: Rowing, ring dips, WB situps and KB swings. Show up and
CrossFit Workout – Tuesday 10/24/2017
Fast and furious barbell wod, 7-7-7×7, show up and see the movements.
CrossFit Workout – Monday 10/23/2017
Amrap in 21 minutes of DB push press DB pushup, strict to abmat Single unders Warmup: Mountain Jacks & Squat Therapy Show up and see
CrossFit Workout – Thursday 10/19/2017
[vc_row][vc_column][vc_column_text]Warmup: Squat Therapy including tempo squats and Klokov stretches Strength Workout: Squat Cleans, work up to approximately 90% of 1RM and perform 5 singles with
CrossFit Workout – Wednesday 10/18/2017
Turkish Get-ups 3-3-3-3-3 R&L Plus a conditioning wod to follow.