Deck of Cards, the long way.

Overhead squats, heavy or for skill

Heavy barbell press, 5-5-5-5-5 Followed by a Rowing and ? Recovery WOD. Show up and see the details.

Squat cleans, strength or skill, following a warmup of skill and mobility work. Show up for the details.

AMRAP IN 20 minutes of KB goblet lunges KB swings (American) Crossover pushups Jumping rope Show up and see the numbers. Sneak Peek for the

Partner Angie

Back squats, 10 sets of 5 reps Skill or strength, both with a new technique/stance. Show up and see the details.

A typical Monday Grinder, with a little jump rope action mixed with some dumbbell, kettlebell and inverted movements. Show up and see the details.

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

[vc_row][vc_column][vc_column_text]Friday Surprise.  Show up and see the details.[/vc_column_text][/vc_column][/vc_row]

[vc_row][vc_column][vc_column_text]Deadlifts, heavy, for about 20 minutes.  Show up and see the rep scheme and percentages. [/vc_column_text][/vc_column][/vc_row]

[vc_row][vc_column][vc_column_text]We are closed all day Wednesday, July 4, 2018.  Enjoy your holiday. If you are in a bad way for a workout, show up at

[vc_row][vc_column][vc_column_text]Strength:  DB push press & floor press, heavy Conditioning: Max heart rate for 6-9 minutes, show up and see the spicy little dish. [/vc_column_text][/vc_column][/vc_row]

[vc_row][vc_column][vc_column_text]Pullups, pushups, situps and squats.  Show up and see the numbers We are closed all day Wednesday, July 4, 2018.  Enjoy your holiday. There are

[vc_row][vc_column][vc_column_text]Partner Workout, Rain or Shine. Show up and see the details. We are closed all day Wednesday, July 4, 2018.  Enjoy your holiday. There are

Recovery WOD. Show up and see what’s on the Whiteboard.

Back squat 2-2-2-2-2-2-2

Strength: Shoulder presses and floor presses WOD: Show up and see the numbers

Tabata Intervals. Show up and see the movements.

Results:

Front squats 5-5-5-5-5-5-5 DB bench press 8-8-8-8-8-8

One-arm KB swings, ring dips and 500 meter laps, for 15-18 minutes. Show up and see the details.

[vc_row][vc_column][vc_column_text]Strength:  Seated DB overhead press 10-10-10-10 Conditioning:  Kettlebells, pushups and short runs, for about 15-20 minutes.  Show up and see the details. FYI- We have

Deadlifts Test your 1 Rep Max. You choose Sumo or traditional stance.. If you are new to deadlifts, you will perform a 5×5 workout at

Hang power cleans and burpees, fast and furious, for 7-10 minutes

[vc_row][vc_column][vc_column_text]Strength/accessory work:  Pullup negatives & KB single-leg deadlifts WOD:  Wall ball shots and rowing, lots.[/vc_column_text][/vc_column][/vc_row]

[vc_row][vc_column][vc_column_text]Thruster 5-5-5-5-5-5-5 Skill or strength. You choose to stay medium weight to practice and improve forma dn technique or go heavy and attempt a 5

Three five-minute WODs, fast and furious. 1. Sucky 2. Suckier 3. Suckiest

Heavy deadlifts, a few high box jumps and jumping rope. For about a half hour, including rest periods. Be there.

Hang power snatch, strength or skill. Be there

Strength: DB snatch R&L 3-3-3-3+3×3 Followed by a mid-week grinder conditioning WOD. Be there!

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

[vc_row][vc_column][vc_column_text] Happy Memorial Day Weekend! Business as usual on Saturday, with the doors opening at 8:00am.  We will be doing Murph, as always.  There will

Task List WOD. Aka Friday Fun Day If you missed Thursday’s hang power clean workout, you can choose to do that instead. If you are

Hang power clean 3-3-3-3-3-3-3

Mid-week Grinder

Skill/strength: Full squat clean & jerk WOD: Full squat version of Grace or Isabel, your choice. Memorial Day Weekend Early Update: Saturday: Normal hours all

[vc_row][vc_column][vc_column_text]KB swings, DB floor presses and a little rope jumping, for 20 minutes. Show up and see the details.[/vc_column_text][/vc_column][/vc_row]

Front squats, for skill or strength, and a lot of grip snd core work mixed in. Show up and see the details.

Single-leg strength/skill work plus a nasty little 10 minute “Death By”. Show up and see the details.

Results

Results:

Strength: Barbell shoulder press Workout: Row or Run, hang clean and push press, for about 15 minutes. Show up and see the details.

Deadlift Day. Yay! Show up and see the numbers.

Skill/warmup: Squat Therapy WOD: Hang snatch & ?, for about 10 minutes. Show up and see the details.

Results

Back Squats

Strength: Pullup strength work Conditioning: High heart rate training for about 30 minutes. Bring your running shoes, jump rope and a towel. The big door

Power clean and jerks. First for skill/practice then a fast and furious wod. Bring your running shoes!

[vc_row][vc_column][vc_column_text]Goblet squats and BP pushups, for about 20 minutes.  Be there.  Start your week off right.[/vc_column_text][/vc_column][/vc_row]

l

Friday Surprise, lots of core/mid-line work. Don’t miss it

Rowing, box jump & muscle-ups into ring dips. Show up and see the numbers

[vc_row][vc_column][vc_column_text]Deadlift 5×3 @ 80-85% of 1RM, weighted plank-1 minute between sets DB bench press 10-10-10-10, performed between DL sets Conditioning WOD: 12-9-8-7-6-5-4-3-2-1 reps of ?

[vc_row][vc_column][vc_column_text]Strength or Skill:  Overhead squat 3-3-3-3-3 WOD:  Power snatches and front squats, fast and furious.  Show up and see the numbers. Watch the video and

[vc_row][vc_column][vc_column_text]Helen ++ 5 rounds for time of, 400M run or 500M row 21 KB swing 55/36 12 pullups Sneak Peek for the Week: Tuesday: OH

Results:

Friday Surprise. Show up and see what’s on the Whiteboard.

KB & DB Recovery WOD. A test of both physical and mental conditioning . Plus a whole bunch of “60’s” in the warmup and cool

[vc_row][vc_column][vc_column_text]Barbell skill & mobility work followed by heavy front squats, ending with a quick conditioning wod.  Be there.[/vc_column_text][/vc_column][/vc_row]

ets Deadlift+Hang power clean and situp Alternating EMOM. Show up and see the details.

[vc_row][vc_column][vc_column_text]”Fractured Cindy” AMRAP in 20 minutes, with rest periods, of 5 pullup 10 pushup 15 squat Work for four minutes then rest one minute until

Double Birthday Suck Fest

[vc_row][vc_column][vc_column_text]3 round for time of 500 meter row or run 15 bodyweight sumo deadlifts 30 box overs 24/20 DL weight should not exceed 50% of

Recovery WOD 50-40-30-20-10 reps for time of Four movements. Bring your rope!

[vc_row][vc_column][vc_column_text]Strength or Skill:  Squat clean and jerk Starting with an empty bar, perform 5 singles with at least 20-30 seconds rest between reps, and more

Two WOD Tuesday #1: KB swings & floor presses #2: KB swings & burpees Both are fast and furious

[vc_row][vc_column][vc_column_text]Amrap in 16 minutes of 10 pullups 10 DB press 30/20 10 DB backward lunge 30/20 with 150 situps mixed in starting at 8:00[/vc_column_text][/vc_column][/vc_row]

Results:

Recovery WOD Day ♠️♥️♣️♦️ All-Core Deck of Cards

Strength/endurance barbell wod plus max effort row sprints mixed in. Show up and see the details.

Strength: Tempo DB flat bench press 64×1, 5-5-5-5 Then you’ll do a movement you practiced Tuesday along with two crowd favorites, in a 15 minute

[vc_row][vc_column][vc_column_text]Strength/Skill:  Snatch deadlifts & snatch high pulls Conditioning:  Hang power snatches and ?, for 9 minutes or less. Show up and see the details. Movement

[vc_row][vc_column][vc_column_text] The results are in for yesterday’s CrossFit Cleveland Indoor Golf Outing.  Everyone got through 6 holes of the front nine of Westwood Country Club.

[vc_row][vc_column][vc_column_text] We have a special treat for everyone Saturday.  We’re playing golf.  CrossFit Golf! We’ll be playing the front nine of Westwood Country Club as