WELCOME TO THE
CrossFit Cleveland
WORKOUT OF THE DAY
CrossFit Workout – Tuesday 11/14/2017
[vc_row][vc_column][vc_column_text]45 – power clean 135/95 15 – push press 135/95 Fast and Furious. Show ups and see the mix.[/vc_column_text][/vc_column][/vc_row]
CrossFit Workout – Monday 11/13/2017
[vc_row][vc_column][vc_column_text] 4 rounds for time of 10 Goblet lunge – forward (10 right & 10 left) 5 burpees 10 Goblet lunge – backward (10
CrossFit Workout – Friday 11/10/2017
Make-up or D’over Day Perform any wod you missed this week.
CrossFit Workout – Thursday 11/09/2017
[vc_row][vc_column][vc_column_text]Warmup: Muscle Activation, on the Whiteboard Skill: Deadlift, practice form & technique, starting @ approx. 25% of your 1RM Strength: Deadlift 3-3-3-3-3 + 3×1 You
CrossFit Workout – Wednesday 11/08/2017
Non-Stop Wednesday, for about 20 minutes. Show up and see what’s on the board. No running, burpees, D/Us, pullups, box jumps, snatches, wall walks, rope
CrossFit Workout – Tuesday 11/07/2017
[vc_row][vc_column][vc_column_text]Strength: Spend 15 minutes working up to a heavy power clean & push press, starting with an empty bar set of 5 reps. Conditioning 21-15-9
CrossFit Workout – Monday 11/06/2017
[vc_row][vc_column][vc_column_text]AMRAP in 15 minutes, plus finish your round, of 15 – sumo deadlift 135/95 15 – 4-count flutter kick 15 – DB floor press 30/20
CrossFit Workout – Friday 11/03/2017. L
Light Weight Week concludes today with two empty bar exercises and toes to bar. Show up and see the 4th movement and the numbers. With
Overweight? You Need to Read This
[vc_row][vc_column][us_image image=”6013″ size=”full”][vc_column_text]Here is a great piece from a recent CrossFit Journal article by Kai Rainey. If you are struggling with weight loss, take a look.
CrossFit Workout – Thursday 11/02/2017
[vc_row][vc_column][vc_column_text]Light Weight Week continues Empty bar overhead squat & 1/2s and a choice of running and rowing, for about 15 minutes. Show up and see
CrossFit Workout – Wednesday 11/01/2017
[vc_row][vc_column][vc_column_text]Wednesday Surprise, show up and see the movements. Light Weight Week continues. [/vc_column_text][/vc_column][/vc_row]
CrossFit Workout – Tuesday 10/31/2017
[vc_row][vc_column][vc_column_text]Light Weight Week continues We’ll be taking it a little easy this week to have a little bit of a deload, practice solid form and
CrossFit Workout – Monday 10/30/2017
[vc_row][vc_column][vc_column_text]Light Weight Week We’ll be taking it a little easy this week to have a little bit of a deload, practice solid form and technique,
CrossFit Workout – Saturday 10/28/2017
Fight For Life Thanks to everyone for supporting this event benefitting Team Stillman.
CrossFit Workout – Friday 10/27/2017
It’s an Open Gym format for the first 30 minutes for you to work on skills and accessory work for movement you want to improve
CrossFit Workout – Thursday 11/26/2017
Deadlifts @ 70 % of 1 rep max 5-5-max in 30-3-3-max in 30 rest 2 minutes after 5s & 3s, 3 minutes after max set
CrossFit Workout – Wednesday 10/25/2017
Skill: False grip hang, rows and pullups on rings & muscle-up transition work WOD: Rowing, ring dips, WB situps and KB swings. Show up and
CrossFit Workout – Tuesday 10/24/2017
Fast and furious barbell wod, 7-7-7×7, show up and see the movements.
CrossFit Workout – Monday 10/23/2017
Amrap in 21 minutes of DB push press DB pushup, strict to abmat Single unders Warmup: Mountain Jacks & Squat Therapy Show up and see
CrossFit Workout – Thursday 10/19/2017
[vc_row][vc_column][vc_column_text]Warmup: Squat Therapy including tempo squats and Klokov stretches Strength Workout: Squat Cleans, work up to approximately 90% of 1RM and perform 5 singles with
CrossFit Workout – Wednesday 10/18/2017
Turkish Get-ups 3-3-3-3-3 R&L Plus a conditioning wod to follow.
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