Friday Surprise. A Pick’em style Chipper.

Back squats, strength or skill option 2 rep max or 63×2 tempo, your choice.

Power Cleans – Skill/Strength Plus a fast and furious AMRAP of CTB pullups, pushups and cycling power cleans. Be there.

[vc_row][vc_column][vc_column_text]Someone is turning 26 today. Show up and see what’s on the board.  You will use a pair of dumbbells and a slam ball. A

Results:

Fight Gone Bad style, but different movements and rounds. Be there.

Heavy hang squat cleans and push presses. Be there to see the details.

Reverse Rowing Helen ++

Skill work: Front squat & 1/4s WOD: Front squats & Handstand pushups. Show up to see the details, and scaling options Sneak Peek for the

Results:

Friday Black Jack. Come and take a gamble with the movements. We have our 2019 RESET Group Potluck Dinner and Workout Friday starting at 5:30pm.

“Pyramid Jackie” with a running option at the end. Be there for the GRIND. ????

Deadlifts, alternating rounds of sumo and traditional stance, all at 70%, CF Football style.

Split Jerks, heavy Plus a quick 8-10 minute conditioning workout.

[vc_row][vc_column][vc_column_text]Mondays are for Wall Ball Shots, and a few burpees and plank holds mixed in for good measure.  Be there. Sneak Peek for the Week:

Holy crap, it’s February already!!! Show up to see another grinder, ab and grip killer, with sumo deadlifts, wall ball situps, toes to bar and

Results

Strength: 1-arm Seated DB press 5-5-5-5-5 R&L Followed by a mid-week Grinder with no time cap. Be there.

Squat Cleans, working up to a heavy single or one rep max with a 4-movement complex meant to improve your form and technique while you

Work up to a 1 rep max power snatch, followed by a nasty little finisher. Show up and see what’s on the Whiteboard.

[vc_row][vc_column][vc_column_text] Overhead squats, russian twists and double unders, following an OH squat skill/strength build-up.   Sneak Peek for the week:   Tuesday: Power snatch 5-5-3-3-1-1-1

“Deck of Cards” like never before. Using a kettlebell for all but the Aces. This one will hit your posterior chain hard and crush your

Shoulder press 5-5-3-3-1-1-1 Deadlift 5-5-5-5-5

A long grinder with rowing, handstand pushups, KB swings and some ab work. Be there.

Hang power clean to 2 rep max plus a quick and nasty 7 minute-ish conditioning piece.

A typical Monday grinder with KB Goblet Squat Cleans, barbell thrusters, burpees and a whole lot if static core strength work. Be there! Sneak Peek

[vc_row][vc_column][vc_column_text]Friday Surprise. Lots of posterior chain and core accessory work, plus max effort row sprints.  Show up and see what’s on the board.[/vc_column_text][/vc_column][/vc_row]

[vc_row][vc_column][vc_column_text]Fractured Grace.  Come in and see what we paired with the Clean and Jerks.[/vc_column_text][/vc_column][/vc_row]

A day to focus on upping your intensity, going fast and furious, with three short workouts with rest in between. 7-6-5 minute AMRAPS, with DB

Back squats, heavy. Be there.

Starting off the week with a nasty little stamina builder with medium weight sumo deadlifts, shoulder tap pushups and ? Be there! Tuesday: Heavy back

Results

Turkish Get-up 5-4-3-2-1 R&L Plus a Friday Surprise

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.