DB incline bench 20-14-22-10 Followed by a nasty stamina builder

[vc_row][vc_column][vc_column_text]Strength/Skill:  Hang Power Snatch 5-5-4-4-3-3 Conditioning:  Hang power snatch and situps. Wednesday:  Strength work, Deadlifts @ approx. 70@ of 1RM[/vc_column_text][/vc_column][/vc_row]

Good luck to everyone starting our 2019 Reset today. It’s not too late to jump in. Workout: Strength: Overheads squats Conditioning: Wall ball shots and

We are having a “Kickoff Meeting” for our 2019 Reset Saturday 1/5 at 9:00am in the Back Room. Everyone is welcome to attend. – Sunday

– We are having a “Kickoff Meeting” for our 2019 Reset Saturday 1/5 at 9:00am in the Back Room. Everyone is welcome to attend. –

[vc_row][vc_column][vc_column_text]Hang Power Clean 10-8-6-4-2-1-1-1 to 1 rep max[/vc_column_text][/vc_column][/vc_row]

Happy New Year. We are closed all day today. We resume our normal hours Wednesday morning at 5:00am. Stay tuned for the details for our

Come join us for our last workout of 2018. We have the usual morning schedule, 5:00/6:00/7:00 & 9:15am. There are no P.M. workouts today. We

[vc_row][vc_column][vc_column_text]Saturday Surprise, as usual.  Show up and se what’s on the Whiteboard. Here is an update on hours for the next few days. Sunday: No

Tabata Intervals. Show up and see the movements.

Strength Work today. Barbell shoulder press 5RM and Sumo deadlift 3RM, followed by a quick little conditioning finisher.

There are no morning classes the day after Christmas. We open at 4:30pm and resume our normal schedule. Show up and see what’s on the

5:00am, 6:00am, 7:00am and 9:15am classes only today. The doors are closed between 8:00am and 9:00am. There are no PM classes today. A reminder of

Results

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

Recovery wod, with a rower, a ball and a jump rope. Be there

Front squats, heavy.

Snatches from the hang and muscle-ups into ring dips. Fast and furious. Scaling options available, so show up.

Dumbbells and burpees to start off the week right. Never miss a Monday!

[vc_row][vc_column][vc_column_text] Today marks our 6th anniversary in our current location in Rocky River. After 5+ years in Lakewood, we opened our doors on Saturday December

An upper body strength and core killer workout, or you can do Thursday’s deadlift WOD. As a reminder, Friday 12/14/18 is the day to shop

Deadlifts, heavy. Be there.

A mid-week chipper reverse pyramid. Show up and see what that means.

Hang squat cleans and push presses, fast and furious. Don’t miss it

Sumo deadlifts on a Monday. Rotating EMOM with strict pushups and weighted situps.

Results:

End of week Core and Conditioning WOD. Show up and see the details.

Squat Choice, front or overhead 5-5-4-4-3-3-2-2-1-1

Mid-Week Grinder Show up and see the movements. Bring your rope.

Single-arm DB snatches and pullups, for about 10 minutes. Fast and Furious. First you’ll warm up and have a DB snatch skills session to prep

Front Squat 5-5-5-5-5 Strength or skill work, followed by a conditioning piece with front squats, pushups and KB swings. Show up and see the details.

Friday Surprise. Show up and see what’s on the board. The folks from Gourmet Guy Cafe will be at the gym on Saturday from 9:00am

[vc_row][vc_column][vc_column_text]Strength:  Push Press 5-5-5-5-5 to 5 rep max Conditioning: Rowing, ball slams and ring dips, for 12-15 minutes.  Show up and see the numbers ***

Back squats and lots of grip work. You pick the load, I pick the duration. Don’t miss this.

Two-WOD Tuesday. Some rowing and handstand pushups followed by a lot of jumping rope. Show up and see the details.

A little switch from the usual. Deadlift 5-5-5-5-5 Following several warmup/build-up sets, start your first of five sets of five reps at 60% of your

[vc_row][vc_column][vc_column_text]We hope you had a great Thanksgiving.  We are open Friday for two classes in the morning. 8:30am & 9:30am Please be prepared for big

[vc_row][vc_column][vc_column_text]We are closed today and limited hours Friday for the holiday.  Happy Thanksgiving.[/vc_column_text][/vc_column][/vc_row] Thursday – Closed all day Friday – 8:30am and 9:30am classes Normal

A nasty little burner to use up the glycogen stores in your muscles and liver. Don’t worry, they will get topped off Thursday. ???? Rowing,

[vc_row][vc_column][vc_column_text]Hang power cleans and pullups, fast and furious, Fran-ish style. Be here.  We have limited hours for the Thanksgiving holiday on Thursday and Friday Thursday

Results

Results

Recovery WOD Friday Show up And see what’s on the whiteboard

Alternating EMOM of barbell thrusters & KB swings. Show up and see the numbers.

Ab/Core Chipper, not for time. Perfect recovery workout following Monday’s Hero WOD and yesterday’s Squat clean 1RM. Be there!

Squat clean 1RM with a sporty little conditioning WOD to follow.

[vc_row][vc_column][vc_column_text]A choice between two CrossFit Hero WODS today in observance of Veteran’s Day. Severin or TK. Show up and see the details. We’re bidding fairwell

Strength: Barbell Shoulder Press 3-3-3-3-3 to 3RM Then a sporty little conditioning WOD, or two.

Turkish Get-Ups and 125M row sprints, max effort.

Alternating EMOM for 16 minutes, with heavy sumo deadlifts @65% of 1RM and ? Fairly heavy lifting with a fairly high heart rate. Be there.

A CrossFit Main Site WOD from a couple days ago. You might get to run if it’s dry, otherwise you’ll row and……. Be there????????

Lots of work with an empty barbell. Never miss a Monday.

Saturday Gone Bad.

Lots of Tabata ab/core work and jumping rope between rounds. Plus some grip torture for the Finisher. During the month of November, you’ll earn a

DB Incline Bench 10-10-10-10 And choice between Front Squats or Overhead Squats, to a 1 rep max or light/medium skill/practice. Stay tuned for details on

Today we celebrate a mascot’s birthday and a member/coach’s wedding day, with a mid-week grinder that will take a little piece of your soul. Cheers!

High box jumps and heavy American KB swings, for 12 minutes. Thanks to CF Main Site for this one.

A little inversion work and DB action today, for about 16 minutes. Start off your week with a good Monday WOD. Be Here! Tuesday, a

Halloween WOD

[vc_row][vc_column][vc_column_text]Friday Fun Day.  Lots of posterior chain accessory work today.    The muscles on your back side are important to develop. Don’t miss this. Come dressed

Shoulder Press 5-5-5-5-5 Sumo deadlift 5-5-5-5-5

A good mid-week grinder. Show up and see the movements.

1x BW Sumo Deadlifts and ring dips, fast and furious. Be here!

OH squats, strict BP pushups and toes to bar, for 16-18 minutes. Be there.

Friday Surprise Inspired by a recent CF Main Site WOD but changed up/down a bit. There’s a time cap, and both a Jacked and Super

Back squats, strength or skill. Followed by a quick little conditioning piece.

A 21 minute grinder. Nothing to fear, just be here. Heavy Back Squats Thursday!

Skill/practice: Hang Power Snatch 5-5-5-5-5 Then Isabel, for tine or not, your choice. Go heavy.

16 minutes of work, with scattered rest, of KB goblet squats, KB SD high pulls and single unders, following pullup strength work. Be there.

Results:

Tabata Intervals. Show up and see the wild ride????

Power Cleans, heavy, up to a 1 rep max x 3, 2 or 1. Followed by a down and dirty finisher.

A sneaky-hard farmer carry and running WOD, compliments of CF Main Site. Starting with a good dose of Squat Therapy.

A CF Main Site workout from last week. One barbell, 15 minutes, with rest periods, Fast & Furious Plus a little Birthday Cool Down partner

Happy Monday. The early crew got off with an easier version, it was programmed as 25 reps per arm, per round. ????????

Mountain Climbing Annie, with a med ball, and some burpees for good measure. Show up and see what the heck that means.

Recovery WOD Thursday. Some of your favorite moves

Heavy deadlifts 7×5 at 70% +?

High pulls, power snatches and row sprints, fast and furious. Tuesday Style. Show up and see the details

Lunges, Toes to bar and ? Show up and see the numbers.

Results

Friday Surprise. Show up and see the WOD, named BlackJack. It’s a doosie.

Front squat 3-3-3-3-3. Choice of strength/heavy or skill/form practice.

A good mid week burner, kettlebell swings and ball slams. Be there.

Strength: Seated KB press Rowing. Lots of rowing. A CrossFit Main Site WOD from earlier this year.

[vc_row][vc_column][vc_column_text]The good news is we are getting a new roof this week at the gym.  The bad news is the falling debris inside the building

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Results: