Upper body and midline isometrics plus a nasty 12 minute AB/core/posterior chain conditioning workout. Don’t miss it

DB Thruster 5-5-5-5-5-max

Pushup strength work plus Row sprints, don’t miss this one.

A great day of sumo deadlifts and a ton of PRs. Great work everyone.

[vc_row][vc_column][vc_column_text]Monday’s Workout, Wall Ball Situps, Plank Jacks and a ton of KB swings, for time. We have our new 5-Week Isometric Strength Group Program starting

Empty Bar Tabatas

Mid-Week Grinder

Sumo Deadlifts 3-3-3-3-3, 5×1

[vc_row][vc_column][vc_column_text]Happy Veteran’s Day!  We are open for all classes today, and honoring all members of our Armed Forces, past and present. Reminder that we have

Hang power snatches and row sprints, fast and furious Reminder that we have our free Isometric Strength Workshop on Saturday at 9:00am and Monday at

RDL 10-10-10-10-10 Press 8-8-8-8-8 Front rack lunge 5-5-5-5-5 R&L

“Cindy”

[vc_row][vc_column][vc_column_text]CrossFit Open Workout 20.4 We will be doing the ‘scaled’ version of 20.4 as our member workout of the day. Box jumps or step-ups and

OH Squats, strength or skill

[vc_row][vc_column][vc_column_text]Two workout options today, Open 20.3 or CF Cleveland Alternate 20.3 – Reminder, we are hosting a CBD Info Night this evening at 6:30pm.  Come

Deadlifts and hand release pushups

Mid-Week Grinder

[vc_row][vc_column][vc_column_text] Two Clinics Available-  Free Saturday 11/09/19 at 9:00am Monday 11/11/19 at 6:30pm Learn how to regain muscle size and strength following injury, surgery or

[vc_row][vc_column][vc_column_text]Open Workout 20.2 AMRAP in 20 minutes of 4 – DB thruster 50/35 pair 6 – Toes to bar 24 – double unders We will

Deck of Cards, don’t miss it. ????

.

Open Workout 20.1 10 rounds for time of 8 Barbell ground to overhead 95/65 10 Bar-facing burpee 15 minute time cap Sneak Peek for the

Partner Dirty Dozen

Friday Surprise, show up and see what’s on the board. You might have heard about this thing called “The CrossFit Games”. Guess what time it

Barbell press – 2RM Deadlift – 5RM

Baby Induction Day Workout. We hope to see the new daddy in for this one, by his request???? 1x BW deadlifts, backward goblet lunges and

Tabata Intervals

DB snatches, rows and wall sits.

Back squats, all day. Stamina focus.

Hang power cleans, rows/runs and planks, for 16-25 minutes.

[vc_row][vc_column][vc_column_text]Front squats, rowing and ?, in 4 minute intervals, with 2 minutes rest.  Never miss a Monday Sneak Peek for the Week: Tuesday: Hang power

[vc_row][vc_column][vc_column_text]Never Miss a Monday.  This week, a play off “Helen+” with something other than pullups. Show up and see what’s on the board. Sneak Peek

[vc_row][vc_column][vc_column_text]A typical Saturday DB Grinder that can be performed solo or in 2 or 3 person teams.[/vc_column_text][/vc_column][/vc_row]

[vc_row][vc_column][vc_column_text]Week-ending endurance work with strict pushups, an empty barbell, footwork and short runs.  Be there.[/vc_column_text][/vc_column][/vc_row]

[vc_row][vc_column][vc_column_text]Barbell Shoulder Press 5-5-5-5-5 Back Squat 3-3-3-3-3[/vc_column_text][/vc_column][/vc_row]

“Double Death By” Pullups and Goblet squat & 1/4s

Medium weight sumo deadlifts, toes to bar, short runs/rows and ? For just short of 20 minutes. Never miss a Monday. Sneak Peek for the

Partner WOD Saturday

Heavy Deadlifts and DB Floor Presses.

Show up and see the 9/11 Tribute Workout on the Whiteboard.

400M runs, DB snatches and DB squats, fast and furious

[vc_row][vc_column][vc_column_text]Pullup Strength work followed by a Double Tabata conditioning workout consisting of rowing, KB swings, air squats, jump rope and abmat situps. Sneak Peek for

Playground WOD, for points. 8:00am vs. 9:00am vs. 10:00am

Pullup isometric strength work plus KB/DB accessory work.

Mid-week Grinder

Thruster to 3RM followed by Jackie

Building to a heavy set of power snatches then a fast and furious dose of hang power snatches and burpees. Sneak Peek for the Week:

Labor Day Workout at 9:00am ONLY. Enjoy the holiday with your family and friends ????

Front squats and sumo deadlifts

Hang power cleans and push presses, fast and furious

Your usual Monday grinder, with dumbbells and some running. Be there. Sneak Peek for the Week: Tuesday: Hang Power cleans and push presses, fast and

Results

Deck of Cards, for cardiac output. 30 minutes, steady state cardio.

Rotating EMOM

A full body grinder, using just your body weight, NOT for time. Don’t miss it.

Two WOD Tuesday One you have a hint about, and one you don’t. Show up and join the party.

[vc_row][vc_column][vc_column_text]AMRAP in 16 minutes of 3 Sumo deadlift (1x BW) or 50% or 1RM 6 DB Floor Press 9 DB Goblet squat 12 DB weighted

Max effort row sprints plus ab/core and inverted work. If you missed “Squats All Day” on Thursday, you can choose to do it today instead.

Heavy squats. You pick front, back or overhead and we pick the rep scheme. Skill option available also.

DB neutral grip bench press followed by a Heavy Annie Mile.

Front squats and push presses, fast and furious.

KB SDHPs, DHR Pushups and running/rowing, for about 20 minutes. Be there!

[vc_row][vc_column][vc_column_text]Results[/vc_column_text][/vc_column][/vc_row]

DB Push Press 7-7-7-max in 30 seconds, plus a mid-week Grinder

A little switch in the action. Deadlifts today, and the mid-week Grinder Thursday.

Isabel or Grace, fractured with a rope.

[vc_row][vc_column][vc_column_text]1x BW Sumo deadlifts and DB floor presses, ,with meters mixed in.  Never miss a Monday! Sneak Peak for the week: Tuesday: Grace or Isabel,

i [vc_row][vc_column][vc_column_text]30 Minute “Buddy” Workout[/vc_column_text][/vc_column][/vc_row]

Cycling hang cleans, ring dips, superman rocks and double unders.

Running & rowing with toes to bar and burpee box jumps, as promised. After half-kneeling DB presses.