WELCOME TO THE
CrossFit Cleveland
WORKOUT OF THE DAY
CrossFit Workout – Tuesday 10/17/2017
21-15-12-9 reps Power clean 115/85 Pullup Thanks to all our sponsors for our Fight For Life Fundraiser on 10/28. Deadline to order a t-shirt or
CrossFit Workout – Monday 10/16/2017
[vc_row][vc_column][vc_column_text]AMRAP in 16 minutes plus of DB Renegade rows 30/20 DB Floor press 30/20 DB Front squat 30/20 300M runs Show up and see the
CrossFit Workout – Thursday 10/12/2017
[vc_row][vc_column][vc_column_text]Skill: Overhead squat 3-3-3-3-3 light/medium weight Strength/Skill: Barbell backward lunges R&L 3-3-3-3-3 Working up to a heavy set of 3 or staying medium/light to practice
CrossFit Workout – Wednesday 10/11/2017
Skill work: GHD hip & back extensions and pullup strength building movements Workout: Jumping rope, situps and ? For about 20 minutes Show up and
CrossFit Workout – Tuesday 10/10/2017
5 Rounds for time of 21 OH squat 15 Barbell cycling hang cleans 9 Burpees
CrossFit Workout – Monday – 10/09/2017
15 minutes of KBs, ball slams, pushups and pull-ups. Show up and see the numbers.
CrossFit Workout – Friday 10/06/2017
AMRAP in 20 of 150m row 60 Backward S/U alt 30 D/U 20 KB swing 10 Hollow to Superman
CrossFit Workout – Friday 10/06/2017
Recovery WOD Friday AMRAP of Rowing, KB swings, abs & jumping rope. Show up and see the numbers.
CrossFit Workout – Thursday 10/05/2017
EMOM of Sumo deadlifts at 70% handstand pushups. Scaling/progressions will be available for hspu. Show up and see the details.
CrossFit Workout – Wednesday 10/04/2017
CrossFit Classes: 5:00am, 6:00am, 7:00am, 4:30pm, 5:30pm, 6:30pm CrossFit LITE Class: 6:30am CrossFit KIDS Class 5:30pm CardioFIT Class: 7:30pm Wednesday’s WOD “Deck of Cards” the
CrossFit Workout – Tuesday 10/03/2017
CrossFit Classes: 5:00am, 6:00am, 7:00am, 4:30pm, 5:30pm, 6:30pm Boot Camp Class: 9:30am CrossFit LITE Class: 6:30pm
We’re looking to hire a few great coaches!
[vc_row][vc_column][us_image image=”5806″ size=”full” align=”center”][vc_column_text]We’re the Cleveland area’s original CrossFit affiliate, opened in Lakewood, OH in 2007. We have opportunities for several trainers to work part
CrossFit Workout – Monday 10/02/2017
[vc_row][vc_column][vc_column_text]In case you missed the announcements all last week, we have a new class schedule effective TODAY, Monday October 2, 2017. We are updating our
Basic Intro Workout – Online Virtual Class
[vc_row][vc_column][vc_column_text][/vc_column_text][us_btn link=”url:https%3A%2F%2Fsyncapp.wodhopper.com%2Fgym%2F11282%2Fsignup%2Flead%3Fonestep%3Dtrue||target:%20_blank|” align=”center” style=”3″ label=”Try My First Virtual Class Free” custom_width=”200px” css=”%7B%22default%22%3A%7B%22font-size%22%3A%2212px%22%7D%7D”][us_separator show_line=”1″ line_width=”default”][vc_column_text] Here is your chance to try Crossfit-style training at home, for
CrossFit Workout – Friday 09/29/2017
[vc_row][vc_column][vc_column_text]In case you missed the announcements, we have a new class schedule effective Monday October 2, 2017. We are updating our workout schedule to offer CrossFit
CrossFit Workout – Thursday 09/28/2017
[vc_row][vc_column][vc_column_text]Strength: Seated 1-arm DB press 5-5-5-5 R&L Workout: AMRAP, finish the round you are in at 15:00. Record total number of rounds completed and time.
CrossFit Workout – Wednesday 09/27/2017
Back Squat 3-3-3-3-3 to 3 rep max mixed with some balance work With a nasty conditioning WOD finisher to follow.
CrossFit Workout – Tuesday 09/26/2017
Skill: Snatch deadlift bar path, light weight [vc_row][vc_column][vc_column_text]Power snatches, ball slams & sprints. Fast and Furious. *Schedule Update beginning Monday October 2, 2017 We will
CrossFit Workout – Monday 09/25/2017
[vc_row][vc_column][vc_column_text]Max Rep Monday, 3 minutes each, 1 minute rest, x 5 movements. Show up and see what’s on the Whiteboard. *Schedule Update beginning Monday October
CrossFit Workout – Thursday 09/21/2017
Deadlifts, heavy. Plus a down and dirty conditioning piece immediately following.
CrossFit Workout – Wednesday 09/20/2017
4 rounds for time of 350m row or 300m run 21 weighted situp 21 ball slam 21 box overs w/ball Mix in 21 burpees any
CrossFit Workout – Tuesday 09/19/2017
Strength: DB floor press 10-10-10-10 WOD: Front squats & ?, for 10 minutes
CrossFit Workout – Monday 09/18/2017
[vc_row][vc_column][vc_column_text]Swinging Annie 50-40-Run 400M-30-20-10 reps of KB swing 55/36 Double under Situp Options for Double unders Jacked: All double unders unbroken Rx’d: All double unders,
CrossFit Workout – Saturday 09/16/2017
Doors open at 8:00am. Show up and see what’s in store for the morning. #saturdaysuckfest
CrossFit Workout – Friday 09/15/2017
Skill: KB cleans Conditioning: Rowing DB power cleans Jump over rower Short runs Show up and see the numbers
CrossFit Workout – Thursday 09/14/2017
[vc_row][vc_column][vc_column_text]Hang clean and jerk, skill or strength Skill: 5-5-5-5-5 Build to a medium heavy weight and practice form and technique Strength: 5-5-3-3-1-1-1 Build to heavy
CrossFit Workout -Wednesday 09/13/2017
5 rounds for time of 12 power clean 135/95 12 KB swing – American 55/36 300M run, 400M last round You have 18 minutes to
CrossFit Workout – Tuesday 09/12/2017
Cleaning every day this week. “Elizabeth” 21-15-9 reps, for time, of Clean 135/95 Ring dip *Full squat depth required for each clean rep. We
CrossFit Workout – Monday 09/11/2017
911 Tribute WOD 6 rounds for time of 9 – Bodybuilders 11 – Barbell cycling hang clean 95/65 With 2001 Meters of running mixed in.
CrossFit Workout – Friday 09/08/2017
Choice of Make up Thursday’s Rowing/jump rope workout w/heavy KB presses Make up Wednesday’s Deadlift workout using 70% of your 1RM All three workouts of
CrossFit Workout – Thursday 09/07/2017
Strength: Heavy KB presses Recovery/Conditioning WOD Show up and see what’s on the board.
CF Cleveland’s Member Networking Lunch 09/13/2017
[vc_row][vc_column][vc_column_text] Here’s your reminder about our Member Networking Lunch starting at noon next Wednesday, 9/13/2017, at The Market on Linda Street. It’s open to all
CrossFit Workout – Wednesday 09/06/2017
Deadlifts @ 70% plus a dicey little finisher couplet.
CF Cleveland Newsletter – August 31, 2017
[vc_row][vc_column][vc_column_text]Here is a copy of our email newsletter from August 31, 2017. If you would like to receive our newsletter via email, click here to
CrossFit Workout – Tuesday 09/05/2017
8-10 minutes of hard work with plenty of rest mixed in. Be there.
CrossFit Workout – Monday 09/04/2017
Happy Labor Day Only two workout groups today, be here at 9:00am or 9:30am to start your warmup. Doors close at 10:30am for the remainder
CrossFit Workout – Saturday 09/02/2017
[vc_row][vc_column][vc_column_text]Show up and see what’s on the board. Labor Day Weekend Update: Saturday: Normal hours all morning Sunday: No Open Gym this weekend Monday: Only
CrossFit Workout -Friday 09/01/2017
Ab and Grip crushers today. Show up and see the board. Labor Day Weekend Update: Saturday: Normal hours all morning Sunday: No Open Gym this
CrossFit Workout – Thursday 08/31/2017
Recovery WOD. Rowing Double-hand-release Pushup Kb KB figure 8s Running
CrossFit Workout – Wednesday 08/30/2017
Zercher squat Strength or skill. Show up and see the numbers. Do not miss today. Zercher squats are my favorite.
CrossFit Workout – Tuesday 08/29/2017
“Grace” 30 reps of Clean and jerk 135/95 For time or not, your choice. Fast and furious or slow and steady at a heavier weight
CrossFit Workout – Monday 08/28/2017
T2B to L-hang Front squat DB floor press plus ?, for about 20 minutes Show up and see the numbers, and scaling options. Sneak Peek
CrossFit Workout – Friday 08/25/2017
Stealth shields down.. All Core Deck of Cards. Be on time for some fast and furious ab/core work.
We help make the rest of your life easier. Really.
[vc_row][vc_column][vc_column_text]I was thinking the other day, what is the best way to describe the value we provide at CrossFit Cleveland? We have so many people
CrossFit Workout – Thursday 08/25/2017
If you missed Wednesday’s Deadlift WOD you can do it today or do Thursday’s WOD on the Whiteboard.
CrossFit Workout – Tuesday 08/22/2017
Stealth Week continues. Stop cherry picking wods. You are capable of doing anything I come up with. We are masters st scaling movements, but not
CrossFit Workout – Monday 08/21/2017
Stealth Week The kids are back in school and it’s time to get back into a consistent routine. No “cherry picking” this week, just get
CrossFit Workout – Friday 08/18/2017
No Clock Week comes to an end with a Task List WOD. You’ll have several movements to work on along with a sneak peek at
CrossFit Workout – Thursday 08/17/2017
No Clock Week continues. Strength: DB push press 10-10-10-10 Skill: Rowing Clinic/practice proper form Conditioning: Show up and see
CrossFit Workout – Wednesday 08/16/2017
No Clock Week continues Skill or strength OH squat or front squat 5-5-5-5-5 Choose the squat with which you need the most improvement. Go as
CrossFit Workout – Tuesday 08/15/2017
No Clock Week continues Skill or strength: Pause snatch pulls Conditioning: Show up and see the details.
CrossFit Workout – Monday 08/14/2017
No Clock Week returns We’re turning off the clock all week and focusing on improving form on all the basics. Don’t think this week will
CrossFit Workout -Friday 08/11/2017
21-15-12-9 reps of Hang power snatch 75/55 Floor press 75/55 Ball slam 20/15 AfterWOD: Any two AB/Core Warrior workouts, back to back, no break.
CrossFit Workout Thursday 08/10/2017
Strength or skill: Backward lunges and front squats
CrossFit Workout – Monday 08/07/2017
4 rounds for time 10 Toes to bar-strict 10 Single arm DB Press R&L 30/20 60 second Goblet squat bottom hold 30/20 (15 seconds x4
CrossFit Workout – Friday 08/04/2017
If you missed Thursday’s Deadlift 1 rep max workout, you can choose to do it today. Or Friday Surprise. Show up and see what’s on
CrossFit Workout – Thursday 08/03/2017
Deadlift 5-5-3-3-1-1-1 to find 1 rep max. Must maintain proper form on all reps. Use a belt over 90% if necessary. Simple 8 minute conditioning
CrossFit Workout – Wednesday 08/02/2017
Recovery WOD 1—>10 up ladder of 1x Box jump 2x calorie row 3x KB swing 55/40 Substitute burpees for KB swings on the 5’s &
CrossFit Workout – Tuesday 08/01/2017
Strength: Push press to 5 rep max Conditioning: Db Wallball shots 21-3-6-9-12-15-18-21-24….. AfterWOD/Cool down: AB/Core Warrior Stage 1 is now underway. Get on with it.
CrossFit Workout – Monday 07/31/2017
AMRAP in 20 minutes of 15 deadlift 135/95 15 hand release pushup Run 400 meters @ 6:00 and 14:00 Warmup: CrossFit Warmup 10 reps x3
CrossFit Workout – Friday 07/28/2017
We have a new 4-Stage AB/Core Warrior “ABC” Training Program beginning in August. Stage 1 consists of three mini workouts done, as your cooldown, in
CrossFit Workout – Thursday 07/27/2017
Recovery WOD 3 rounds for time of 21-15-9 reps of KB swing 55/40 Ball slam 20/15 Weighted situp then a 400 meter run or 500
CrossFit Workout – Tuesday 07/25/2017
50 power cleans, for time Perform a set of burpees after every 11 reps, 4,6,8 & 10 reps.
CrossFit Workout – Monday 07/24/2017
“Fractured Angie”, for time Angie is 100 pullups 100 pushups 100 situps 100 squats Today you will begin by performing 40 reps of pullups, 40
CrossFit Workout – Saturday 07/22/2017
AMRAP in 18 minutes, plus finish the round you are in, of 12 DB backward stepping lunge (6R/6L) 10 DB floor press 8 DB hang
CrossFit Workout – Thursday 07/20/2017
4 rounds of 5-3-1 reps of Sumo Deadlift & burpees @70% of your 1RM Plus one final round of 5 sumo deadlifts, max reps in
CrossFit Workout – Wednesday 07/19/2017
Strength: DB incline bench press 10-10-10-10 Conditioning: Row Sprint pyramid and max plank holds. Show up and see the scheme.
CrossFit Workout – Tuesday 07/18/2017
EMOM, for 14 minutes Alternating Deadlift + shoulder taps and KB swings. Show up and see the numbers.
CrossFit Workout – Monday 07/17/2017
50-40-30-20-10 reps of Wall ball shot 20/14 10″/9″ target Wall ball situp 20/14 5′ target Ball slam 20/15 Rx’d – use a Dynamax/medicine ball for
CrossFit Workout – Friday 07/14/2017 & Weekend Update
1x bodyweight deadlifts, pushups, mountain jacks and flutter kicks in a combination you’ve never done before, for about 20 minutes. Weekend Update: Friday: Our first
CrossFit Workout – Thursday 07/13/2017
Recovery WOD AMRAP in 22 minutes, 4 complete rounds minimum of 200 single under 60 second plank hold 30 weighted situp w/slam ball 20 ball
CrossFit Workout – Wednesday 07/12/2017
Strength or skill Thruster 5×5 each set starts on the floor. rest as needed between sets.
CrossFit Workout – Tuesday 07/11/2017
15-12-9-6 reps of Hang power clean Row (calories) Rx’d 115/85, Jacked 135/95, scale weight as needed.
CrossFit Workout Monday 07/11/2017
For time 1000 meter row 50 Thruster 45/35 30 Pullup 50 Bumper plate pushup/strict 1000 meter row or run
CrossFit Workout – Friday 07/07/2017
Friday Surprise A little skill work, a little ring work, a little barbell work and a little core work together in one nasty little conditioning
CrossFit Workout – Thursday 07/06/2017
DB floor press 10-10-10-10 Deadlift, all reps at 70% of 1RM 5,5,max,3,3,max Perform DB floor presses after 5’s and 3’s. Rest as needed between sets.
CrossFit Workout – Wednesday 07/05/2017
5 rounds for time of 200 meter run 15 power snatch 75/55 7 burpee over bar Warmup:3 rounds 250 meter row 10 band good morning
CrossFit Workout – Tuesday 07/04/2017
HOLIDAY UPDATE: We will be closed all day Tuesday in observance of Independence Day. If you need a WOD, go run a 5K. Start a
CrossFit Workout – Monday 07/03/2017
Normal hours for all CrossFit classes on Monday, including morning LITE, Kickboxing, afternoon Aerial Yoga and evening Beginners. If you missed the Fab 50 on
Healthy Eating Tips – Staying on Track during the summer
Here’s a great new post by Staci on her blog with healthy eating tips for staying on track during the summer. Simply Said | Staci
CrossFit Workout – Saturday 07/01/2017
FAB 50 WEEKEND into the HOLIDAY UPDATE: All hours and classes are on schedule with the exception of Tuesday July 4, 2017. We will be