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.

Hang Power Cleans then a Death By KB Swings

[vc_row][vc_column][vc_column_text]A thinned down version of a recent CrossFit Main Site Workout with rowing, pullups, pushups and squats, with a running option available. Sneak Peek for

Tabata Intervals

Deadlift Stamina WOD at 60% followed by a sporty little conditioning piece.

Power snatch heavy single then Power snatches and 200M runs, fast and furious.

4 rounds(5 minutes each) plus rest, of 15 Front squat 95/65 12 Toes to bar /KTE/KR 9 Burpee broad jump Jump Rope to 5:00 and

CrossFit Cleveland 5K Plus+

Isometric Strength work followed by a sporty KB swing & plank hold workout.

1,000 Rep Thursday! Show up and see the choices, it’s not do bad. Really. ????

Thrusters and max effort row sprints, with rest in between rounds

A minor twist on a recent CrossFit Main Site Workout. Don’t forget, this Saturday 7/20 is our 2019 CF Cleveland 5K Plus. This year everyone

Deadlifts, pullups and 400M runs, from a recent CrossFit Main Site WOD. Box Bingo starts today and runs through Labor Day Saturday. Grab a board,

Deck of Cards – Down Ladder Version. Something new and different. Be there!????

60-second weighted plank holds, followed by a fast and furious KB swing and burpee workout.

[vc_row][vc_column][vc_column_text]1–>10–>1 Pryamid of Wall ball shots, situps and 2x double unders, 4x backward singles or 6x single unders, you choose.  #nevermissaMonday Sneak Peek for the

[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 what’s on the Whiteboard.[/vc_column_text][/vc_column][/vc_row]

[vc_row][vc_column][vc_column_text]We are closed all day Thursday, July 4th, in observance of Independence Day.  Take a real rest day and enjoy the holiday.  Normal hours resume

[vc_row][vc_column][vc_column_text]A reminder that we are closed all day Thursday, July 4th, in observance of Independence Day.  Take a real rest day and enjoy the holiday.

Results

20 minute AMRAP of Goblet lunges, burpee broad jumps and short runs. Be there! Sneak Peek for the Week Tuesday: Barbell-based posterior chain work then

Results

Deadlifts, pushups, air squats and a little running, with planned rest periods mixed in. Be there. We’re having a sale on Clean Remedies Hemp Extract

DB Floor Press 10-10-10-10 and Tabata Intervals

CF Main Site WOD from 6/23/19

21-15-12-9 reps of Front squat 95/65 Pushup Pullup Sneak Peek for the Week: Tuesday: CF Main Site w/power cleans, plank holds and runs. Wednesday: Front

Barbell push presses, ball slams and GHD situps, and 400 meter runs, for a little over 20 minutes. Be here! If you missed Thursday’s deadlift

Deadlift 5-5-5-2-2-2 to 2 RM Traditional/OLY or Sumo stance, you choose.

Two-WOD Wednesday Starting with a recent CF Main Site Skills WOD followed by a “Big Helen”, including muscle-ups for those who can do them. Scaling

[vc_row][vc_column][vc_column_text]A Comptrain WOD today, “Bartender”.  With a barbell complex buildup consisting of snatch grip deadlifts, hang power snatches and overhead squats.  Our typical Tuesday, Fast

[vc_row][vc_column][vc_column_text]Pullup strength work followed by a spicy interval mix of handstand pushups, single-leg deadlifts, KB SDHPs and mountain jacks.  Never Miss a Monday! Sneak Peek