WELCOME TO THE
CrossFit Cleveland
WORKOUT OF THE DAY
CrossFit Workout – Tuesday 11/13/2018
Squat clean 1RM with a sporty little conditioning WOD to follow.
CrossFit Workout – Monday 11/12/2018
[vc_row][vc_column][vc_column_text]A choice between two CrossFit Hero WODS today in observance of Veteran’s Day. Severin or TK. Show up and see the details. We’re bidding fairwell
CrossFit Workout – Friday 11/09/2018
Strength: Barbell Shoulder Press 3-3-3-3-3 to 3RM Then a sporty little conditioning WOD, or two.
CrossFit Workout – Thursday 11/08/2018
Turkish Get-Ups and 125M row sprints, max effort.
CrossFit Workout – Wednesday 11/07/2018
Alternating EMOM for 16 minutes, with heavy sumo deadlifts @65% of 1RM and ? Fairly heavy lifting with a fairly high heart rate. Be there.
CrossFit Workout – Tuesday 11/05/2018
A CrossFit Main Site WOD from a couple days ago. You might get to run if it’s dry, otherwise you’ll row and……. Be there????????
CrossFit Workout – Monday 11/05/2018
Lots of work with an empty barbell. Never miss a Monday.
CrossFit Workout – Friday 11/02/2018
Lots of Tabata ab/core work and jumping rope between rounds. Plus some grip torture for the Finisher. During the month of November, you’ll earn a
CrossFit Workout – Thursday 11/01/2018
DB Incline Bench 10-10-10-10 And choice between Front Squats or Overhead Squats, to a 1 rep max or light/medium skill/practice. Stay tuned for details on
CrossFit Workout – Wednesday 10/31/2018
Today we celebrate a mascot’s birthday and a member/coach’s wedding day, with a mid-week grinder that will take a little piece of your soul. Cheers!
CrossFit Workout – Tuesday 10/30/2018
High box jumps and heavy American KB swings, for 12 minutes. Thanks to CF Main Site for this one.
CrossFit Workout – Monday 10/29/2018
A little inversion work and DB action today, for about 16 minutes. Start off your week with a good Monday WOD. Be Here! Tuesday, a
CrossFit Workout – Friday 10/26/2018
[vc_row][vc_column][vc_column_text]Friday Fun Day. Lots of posterior chain accessory work today. The muscles on your back side are important to develop. Don’t miss this. Come dressed
CrossFit Workout – Wednesday 10/24/2018
A good mid-week grinder. Show up and see the movements.
CrossFit Workout – Tuesday 10/23/2018
1x BW Sumo Deadlifts and ring dips, fast and furious. Be here!
CrossFit Workout – Monday 10/22/2018
OH squats, strict BP pushups and toes to bar, for 16-18 minutes. Be there.
CrossFit Workout – Friday 10/19/2018
Friday Surprise Inspired by a recent CF Main Site WOD but changed up/down a bit. There’s a time cap, and both a Jacked and Super
CrossFit Workout – Thursday 10/17/2018
Back squats, strength or skill. Followed by a quick little conditioning piece.
CrossFit Workout – Wednesday 10/17/2018
A 21 minute grinder. Nothing to fear, just be here. Heavy Back Squats Thursday!
CrossFit Workout – Tuesday 10/16/2018
Skill/practice: Hang Power Snatch 5-5-5-5-5 Then Isabel, for tine or not, your choice. Go heavy.
CrossFit Workout – Monday 10/15/2018
16 minutes of work, with scattered rest, of KB goblet squats, KB SD high pulls and single unders, following pullup strength work. Be there.
CrossFit Workout – Friday 10/12/2018
Tabata Intervals. Show up and see the wild ride????
CrossFit Workout – Thursday 10/11/2018
Power Cleans, heavy, up to a 1 rep max x 3, 2 or 1. Followed by a down and dirty finisher.
CrossFit Workout – Wednesday 10/10/2018
A sneaky-hard farmer carry and running WOD, compliments of CF Main Site. Starting with a good dose of Squat Therapy.
CrossFit Workout – Tuesday 10/09/2018
A CF Main Site workout from last week. One barbell, 15 minutes, with rest periods, Fast & Furious Plus a little Birthday Cool Down partner
CrossFit Workout – Monday 10/08/2018
Happy Monday. The early crew got off with an easier version, it was programmed as 25 reps per arm, per round. ????????
CrossFit Workout – Friday 10/05/2018
Mountain Climbing Annie, with a med ball, and some burpees for good measure. Show up and see what the heck that means.
CrossFit Workout – Thursday 10/04/2018
Recovery WOD Thursday. Some of your favorite moves
CrossFit Workout – Tuesday 10/02/2018
High pulls, power snatches and row sprints, fast and furious. Tuesday Style. Show up and see the details
CrossFit Workout – Monday 10/01/2018
Lunges, Toes to bar and ? Show up and see the numbers.
CrossFit Workout – Friday 09/28/2018
Friday Surprise. Show up and see the WOD, named BlackJack. It’s a doosie.
CrossFit Workout – Thursday 09/27/2018
Front squat 3-3-3-3-3. Choice of strength/heavy or skill/form practice.
CrossFit Workout – Wednesday 09/26/2018
A good mid week burner, kettlebell swings and ball slams. Be there.
CrossFit Workout – Tuesday 09/25/2018
Strength: Seated KB press Rowing. Lots of rowing. A CrossFit Main Site WOD from earlier this year.
CrossFit Workout – Monday 09/24/2018
[vc_row][vc_column][vc_column_text]The good news is we are getting a new roof this week at the gym. The bad news is the falling debris inside the building
CrossFit Workout – Thursday 09/20/2018
Barbell push press and running intervals. Show up and see the numbers.
CrossFit Workout – Wednesday 09/18/2018
Fat Gripz and Deficit deadlifts, 2″, heavy. With a little conditioning to follow. Be there.
CrossFit Workout – Tuesday 09/18/2018
Lots of posterior change accessory work. Lots of glutes, hamstrings & scaps. Then a quick KB swing workout with handstand pushups at the top of
CrossFit Workout – Monday 09/17/2018
Squat cleans, sumo deadlifts, pullups and ball slams. Be there????
CrossFit Workout – Friday 09/14/2018
Friday Surprise. Show up and see what’s on the board.
CrossFit Workout – Wednesday 09/12/2018
Strength: Thrusters, heavy, followed by a quick little conditioning finisher. Be there!
CrossFit Workout – Tuesday 09/11/2018
Strength: Pull up negatives & Single leg KB deadlifts WOD: Christine AfterWOD: a 9/11 Tribute
CrossFit Workout – Monday 09/10/2018
Front squats, KB swings and single unders, for about 15-17 minutes. Be there. We have close to 20 new people starting our 6-Week All New
CrossFit Workout – Wednesday 09/05/2018
A little adjustment today due to the heat. We’re turning off the clock today. Don’t worry, you’ll get plenty of work but no pressure to
CrossFit Workout – Monday 09/03/2018
Happy Labor Day. We are closed Monday except for one big mid-morning group workout. Doors open at 9:00am Warmup starts at 9:15am immediately followed by
CrossFit Workout – Friday 08/31/2018
Deck of Cards is switched to Saturday, Partner-Style. Friday will include bench press, toes to bar and 400M runs. Be there! We will have one
CrossFit Workout – Thursday 08/30/2018
Strength Day, choose one Clean & Jerk 5-5-3-3-1-1-1 to 1RM Overhead squat 5-5-3-3-2-2-2 to 2RM Back squat 5-5-3-3-3-3 to 3RM Front squat 5-5-5-5-5 to 5RM
CrossFit Workout – Wednesday 08/29/2018
No Clock Week continues Accessory lifts – Back, glutes and hamstrings plus some jumping rope and running. Don’t miss this posterior chain slammer.
CrossFit Workout – Tuesday 08/28/2018
No Clock Week continues with Grace Mile 30 reps clean and jerk 135/95 plus one mile run. You’ll have four options on how and when
CrossFit Workout – Monday 08/27/2018
No Clock Week returns Focus on improving form and performing as strict of reps as possibles In the absence of the clock. Workout: No Clock
CrossFit Workout – Friday 08/24/2018
Make up the Deadlift WOD from Thursday or a 20 minute Pick’em WOD
CrossFit Workout – Thursday 08/23/2018
Deadlift 2-2-2-2-2- to 2 rep max Followed by a quick and nasty finishing EMOM.
CrossFit Workout – Wednesday 08/22/2018
Hang snatch & OH squat strength work followed by… 21-15-9 reps for time of OH squat 95/65 Pullups ** If you are thinking about skipping
CrossFit Workout – Tuesday 08/21/2018
More like a Wednesday than a typical Tuesday. Lots of posterior chain accessory work followed by a push-pull+core workout. Wednesday will be more like a
CrossFit Workout – Tuesday 08/14/2018
Posterior chain accessory work then a fast and furious power clean and ring dip wod. Muscle-ups into ring dips optional( Jacked) Wednesday: Heavy squats, LB
You Can Sleep When You Are Dead. Possibly the worst advice ever.
[vc_row][vc_column][vc_column_text] Every so often I read an article or hear a speach that changes my perspective on some aspect of health and fitness. I recently
CrossFit Workout – Friday 08/03/2018
Friday Surprise. Show up and see what’s on the Whiteboard.
CrossFit Workout – Wednesday 08/01/2018
Recovery Workout, not for time, with box jumps, GHD hip & back extensions, short runs and L-sits, lots.
CrossFit Workout – Tuesday 07/31/2018
Cluster “Grace” 115/85 Following a 10 minute EMOM Barbell complex.
CrossFit Workout – Friday 07/27/2018
Makeup Day If you missed Thursday’s WOD, you’ll do it today. If you did Thursday’s WOD but missed Wednesday’s,you’ll do it today. If you did
CrossFit Workout – Wednesday 07/25/2018
Deadlifts. At 70%. Lots of them. Don’t miss it. Oh yeah, someone is turning 45 today!????????
CrossFit Workout – Tuesday 07/24/2018
Hang power snatches. Practice, practice practice. Followed by “Empty-Bar Randy”