WELCOME TO THE
WORKOUT OF THE DAY
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 – Wednesday 08/23/2017
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 – Wednesday 08/09/2017
Recovery WOD. Show up and see the movements.
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 -Saturday 07/29/2017
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 – Wednesday 07/26/2017
Back Squat 3-3-3-3-3-3
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 -Saturday 07/15/2017
Fight Gone Bad
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
CrossFit Workout – Friday 06/30/2017
Friday Surprise, show up and see the WOD. If you missed Thursday’s back squats, you can do them today. If you are not coming Saturday,
CrossFit Workout – Thursday 06/29/2017
If you missed the 1-arm seated KB press workout yesterday, complete it prior to starting the back squats. 10-10-10-max R&L, with the first three sets
CrossFit Workout – Wednesday 06/28/2017
Strength: 1-arm seated KB press 10-10-10-max R&L Conditioning/Recovery: Row sprints, wall ball situps and lunging into 300m runs. Show up and see the numbers. AfterWOD:
CrossFit Workout – Tuesday 06/27/2017
150 KB swings, 55M/40W, for time. 30 reps of double unders every time you break. We will have our usual scaling options for double unders.
CrossFit Workout – Monday 06/25/2017
7 rounds for time of 7 – Hang power clean 95/65 7 – Front squat 7 – Push press 14 – Box jump with three
CrossFit Workout – Friday 06/23/2017
Make-up/D’over Day We had some great WODs this week so here is your chance to do one that you missed, or redo one for a
CrossFit Workout – Thursday 06/22/2017
4 rounds for time of 10 – 1-arm DB snatch Alt R&L 10 – hollow roll 10 – flutter kick (4 count) 10 – bicycle
CrossFit Workout – Wednesday 06/21/2017
Barbell backward lunges 5-5-5-5-5 right & left Begin with one warmup round with an empty bar, then perform five working sets, increasing weight as long
CrossFit Workout – Tuesday 06/20/2017
Isabel’ish. Power snatches, fairly heavy. 5 rounds for time of 6 power snatch 135/95 20 mountain jack
CrossFit Workout – Monday 06/19/2017
AMRAP in 20 minutes of 6 sumo deadlift @ 1x bodyweight 12 strict pushup 19 KB swing 65/40 Run or row 500 meters at 6:00
CrossFit Workout – Friday 06/16/2017
Turkish Get-ups 5-5-5-5-5 with 300 meter runs between rounds We had some really good WODs this week so if you missed on that you really
CrossFit Workout – Thursday 06/15/2017
Rowing, crossover pushup and weighted sirup grinder. Show up and see the numbers. Warmup: 3 rounds of 10 band shoulder rollout 10 band good morning
CrossFit Workout – Wednesday 06/14/2017
Deadlifts – 5 sets of 3 reps @80% of 1 rep max One minute plank hold after each round. rest as needed.
10 Reasons Why You Should Drink More Water
It’s easy to forget that some of the simplest changes can give us terrific results in a short time. Staci led off our first All
CrossFit Workout – Tuesday 06/13/2017
Hanging Grace, with an 800 meter option. Fast and Furious, Tuesday style. Show up and see the details.
CrossFit Workout – Monday 06/12/2017
Tabata Intervals, with 300M runs between rounds Barbell cycling hang cleans 95/65 KB goblet squat 55/40 KB swing 55/40 Double hand release pushup AfterWOD: 3
CrossFit Workout – Saturday 06/10/2017
Partner Workout Results:
CrossFit Workout – Friday 06/09/2017
[vc_row][vc_column][vc_column_text] Friday Surprise, show up and see what’s on the board. It’s not a D’over/Makeup day and it’s not a Friday Fun Day, but it
CrossFit Workout – Thursday 06/08/2017
[vc_row][vc_column][vc_column_text]Skill/Strength: Choice of squat STRENGTH CHOICE: A: Front Squat 5-5-5-5-5+5, from floor B: Overhead Squat 3-3-3-3-3+3, from floor C: Zercher squat 5-5-3-3-1-1-1 to 1 rep