WELCOME TO THE
CrossFit Cleveland
WORKOUT OF THE DAY
MOVEMENT TIP: The Bench Press
[vc_row][vc_column][vc_video link=”https://www.youtube.com/watch?v=XSza8hVTlmM” video_title=”” css=”%7B%22default%22%3A%7B%22border-style%22%3A%22solid%22%2C%22border-color%22%3A%22%23dddddd%22%2C%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%7D%7D”][us_separator show_line=”1″ line_width=”default”][vc_column_text]A staple powerlifting movement, the Bench Press, demonstrated here by CrossFit Seminar Staff member James Hobart, is a great at
MOVEMENT TIP: The Ring Dip
[vc_row][vc_column][vc_video link=”https://www.youtube.com/watch?v=Vt0lO4jpIDo” video_title=”” css=”%7B%22default%22%3A%7B%22border-style%22%3A%22solid%22%2C%22border-color%22%3A%22%23dddddd%22%2C%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%7D%7D”][us_separator show_line=”1″ line_width=”default”][vc_column_text] Following on from last week’s dips on the bar, this week we look at the Ring Dip, demonstrated here
MOVEMENT TIP: The Bar Dip
[vc_row][vc_column][vc_video link=”https://youtu.be/eERwCQHZqfA” video_title=”” css=”%7B%22default%22%3A%7B%22border-style%22%3A%22solid%22%2C%22border-color%22%3A%22%23dddddd%22%2C%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%7D%7D”][us_separator show_line=”1″ line_width=”default”][vc_column_text]Following on from our bodyweight pushing movement theme, CrossFit Seminar staff member, James Hobart, demonstrates the Bar Dip. The bar
MOVEMENT TIP: The Ring Push-Up
[vc_row][vc_column][vc_video link=”https://youtu.be/FRiiZRhapeU” video_title=”” css=”%7B%22default%22%3A%7B%22border-style%22%3A%22solid%22%2C%22border-color%22%3A%22%23dddddd%22%2C%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%7D%7D”][us_separator show_line=”1″ line_width=”default”][vc_column_text]CrossFit Seminar Staff member James Hobart demonstrates the ring push-up. Like a normal puishup, the ring push up works to
MOVEMENT TIP: The Pushup
[vc_row][vc_column][vc_video link=”https://www.youtube.com/watch?v=_l3ySVKYVJ8″ video_title=”” css=”%7B%22default%22%3A%7B%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%2C%22border-color%22%3A%22%23dddddd%22%2C%22border-style%22%3A%22solid%22%7D%7D”][us_separator show_line=”1″ line_width=”default”][vc_column_text]You’ve most likely done a Push-up at some point in your life before starting CrossFit, but you might not have
MOVEMENT TIP: The Box Jump
[vc_row][vc_column][vc_video link=”https://www.youtube.com/watch?v=52r_Ul5k03g” video_title=”” css=”%7B%22default%22%3A%7B%22border-style%22%3A%22solid%22%2C%22border-color%22%3A%22%23dddddd%22%2C%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%7D%7D”][us_separator show_line=”1″ line_width=”default”][vc_column_text]The Box Jump is a great movement for developing explosive power and jumping ability. It literally does what is says
MOVEMENT TIP: Rowing
[vc_row][vc_column][vc_video link=”https://www.youtube.com/watch?v=S7HEm-fd534″ video_title=”” css=”%7B%22default%22%3A%7B%22border-style%22%3A%22solid%22%2C%22border-color%22%3A%22%23dddddd%22%2C%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%7D%7D”][us_separator show_line=”1″ line_width=”default”][vc_column_text]As much as rowing looks like an arm exercise, most of your power for each stroke actually comes from the
MOVEMENT TIP: The Sumo Deadlift High Pull
[vc_row][vc_column][vc_video link=”https://www.youtube.com/watch?v=o6QniJ9FaGA” video_title=”” css=”%7B%22default%22%3A%7B%22border-style%22%3A%22solid%22%2C%22border-color%22%3A%22%23dddddd%22%2C%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%7D%7D”][us_separator show_line=”1″ line_width=”default”][vc_column_text]Like the Kettlebell Swing, the Sumo Deadlift High Pull is a more explosive hinge movement, creating more momentum in the
MOVEMENT TIP: The Kettlebell Swing
[vc_row][vc_column][vc_video link=”https://www.youtube.com/watch?v=vdezTMulJ-k” video_title=”” css=”%7B%22default%22%3A%7B%22border-style%22%3A%22solid%22%2C%22border-color%22%3A%22%23dddddd%22%2C%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%7D%7D”][us_separator show_line=”1″ line_width=”default”][vc_column_text]The Kettlebell Swing is a firm favourite with many people, not just because it’s fun and it feels good, but
MOVEMENT TIP: The Overhead Lunge
[vc_row][vc_column][vc_video link=”https://youtu.be/m6MczOv_Ayg” video_title=”” css=”%7B%22default%22%3A%7B%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%2C%22border-color%22%3A%22%23dddddd%22%2C%22border-style%22%3A%22solid%22%7D%7D”][us_separator show_line=”1″ line_width=”default”][vc_column_text]CrossFit Seminar Staff member James Hobart demonstrates the Overhead Lunge here, which is a more challenging version of the back
MOVEMENT TIP: The Back Rack Lunge
[vc_row][vc_column][vc_video link=”https://youtu.be/ZPoMxOrIeO4″ video_title=”” css=”%7B%22default%22%3A%7B%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%2C%22border-color%22%3A%22%23dddddd%22%2C%22border-style%22%3A%22solid%22%7D%7D”][us_separator show_line=”1″ line_width=”default”][vc_column_text]CrossFit Seminar Staff member James Hobart demonstrates the back rack lunge here, which is pretty much, as you’ve no doubt
MOVEMENT TIP: The Front Rack Lunge
[vc_row][vc_column][vc_video link=”https://youtu.be/f3WLs_HutLw” video_title=”” css=”%7B%22default%22%3A%7B%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%2C%22border-color%22%3A%22%23dddddd%22%2C%22border-style%22%3A%22solid%22%7D%7D”][us_separator show_line=”1″ line_width=”default”][vc_column_text]Building on from the Walking Lunge last week, this week all we are doing is adding some weight with a
MOVEMENT TIP: The Walking Lunge
[vc_row][vc_column][vc_video link=”https://youtu.be/L8fvypPrzzs” video_title=”” css=”%7B%22default%22%3A%7B%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%2C%22border-color%22%3A%22%23dddddd%22%2C%22border-style%22%3A%22solid%22%7D%7D”][us_separator show_line=”1″ line_width=”default”][vc_column_text]Over the next four weeks we are going to look at different variations on single leg movements starting with variations
MOVEMENT TIP: The Rope Climb (Legless)
[vc_row][vc_column][vc_video link=”https://youtu.be/rfr-Tw3Pxh8″ video_title=”” css=”%7B%22default%22%3A%7B%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%2C%22border-color%22%3A%22%23dddddd%22%2C%22border-style%22%3A%22solid%22%7D%7D”][us_separator show_line=”1″ line_width=”default”][vc_column_text]This week CrossFit Seminar Staff member James Hobart demonstrates the legless rope climb, which most definitely does require more upper
MOVEMENT TIP: Rope Climbing (Wrapping)
[vc_row][vc_column][vc_video link=”https://youtu.be/5xv1lBNFA5U” video_title=”” css=”%7B%22default%22%3A%7B%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%2C%22border-color%22%3A%22%23dddddd%22%2C%22border-style%22%3A%22solid%22%7D%7D”][us_separator show_line=”1″ line_width=”default”][vc_column_text]Anybody can climb a rope, even if you don’t have a lot of upper body strength! Over the next couple
MOVEMENT TIP: The Rope Climb (Basket)
[vc_row][vc_column][vc_video link=”https://youtu.be/qFE7pgOrj5w” video_title=”” css=”%7B%22default%22%3A%7B%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%2C%22border-color%22%3A%22%23dddddd%22%2C%22border-style%22%3A%22solid%22%7D%7D”][us_separator show_line=”1″ line_width=”default”][vc_column_text]In today’s video, CrossFit Seminar Staff member James Hobart demonstrates the basket rope climb. This is similar to the wrapping
MOVEMENT TIP: The L-Sit
[vc_row][vc_column][vc_video link=”https://youtu.be/DemH-mw1O9I” video_title=”” css=”%7B%22default%22%3A%7B%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%2C%22border-color%22%3A%22%23dddddd%22%2C%22border-style%22%3A%22solid%22%7D%7D”][us_separator show_line=”1″ line_width=”default”][vc_column_text]CrossFit Seminar Staff members Julie Foucher and James Hobart demonstrate the L-sit, which is a challenging core and hip flexor
MOVEMENT TIP: The V Up
[vc_row][vc_column][vc_video link=”https://youtu.be/Mk4zCq9b6hU” video_title=”” css=”%7B%22default%22%3A%7B%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%2C%22border-color%22%3A%22%23dddddd%22%2C%22border-style%22%3A%22solid%22%7D%7D”][us_separator show_line=”1″ line_width=”default”][vc_column_text]CrossFit Seminar Staff member Julie Foucher demonstrates the V-up, a great abdominal strengthener, primarily targetting the rectus abdominis or the
MOVEMENT TIP: The Hollow Rock
[vc_row][vc_column][vc_video link=”https://youtu.be/p7j02V1fIzU” video_title=”” css=”%7B%22default%22%3A%7B%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%2C%22border-color%22%3A%22%23dddddd%22%2C%22border-style%22%3A%22solid%22%7D%7D”][us_separator show_line=”1″ line_width=”default”][vc_column_text]The Hollow position and Hollow Rock are staples for all gymnastics work and gymnasts spend literally hours drilling variations on
MOVEMENT TIP: The Strict Muscle-Up
[vc_row][vc_column][vc_video link=”https://youtu.be/rtF51pQB6Wc” video_title=”” css=”%7B%22default%22%3A%7B%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%2C%22border-color%22%3A%22%23dddddd%22%2C%22border-style%22%3A%22solid%22%7D%7D”][us_separator show_line=”1″ line_width=”default”][vc_column_text]The Strict Muscle-Up is an impressive skill by anyone’s standards – take a look at this video of CrossFit Seminar
MOVEMENT TIP: The Butterfly Pull-Up
[vc_row][vc_column][vc_video link=”https://youtu.be/OenVG15QMj8″ video_title=”” css=”%7B%22default%22%3A%7B%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%2C%22border-color%22%3A%22%23dddddd%22%2C%22border-style%22%3A%22solid%22%7D%7D”][us_separator show_line=”1″ line_width=”default”][vc_column_text]Like the kipping pull-up, the Butterfly Pull-Up, demonstrated here by CrossFit Seminar Staff member James Hobart, uses momentum to lift
MOVEMENT TIP: The Kipping Pull-Up
[vc_row][vc_column][vc_video link=”https://youtu.be/r45xLlH7r_M” video_title=”” css=”%7B%22default%22%3A%7B%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%2C%22border-color%22%3A%22%23dddddd%22%2C%22border-style%22%3A%22solid%22%7D%7D”][us_separator show_line=”1″ line_width=”default”][vc_column_text]Today, CrossFit Seminar Staff member James Hobart demonstrates the kipping pull-up. The kipping pull-up differs from the strict Pull-up in
MOVEMENT TIP: The Kipping Toes to Bar
[vc_row][vc_column][vc_video link=”https://youtu.be/_03pCKOv4l4″ video_title=”” css=”%7B%22default%22%3A%7B%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%2C%22border-color%22%3A%22%23dddddd%22%2C%22border-style%22%3A%22solid%22%7D%7D”][us_separator show_line=”1″ line_width=”default”][vc_column_text]The Toes to Bar, demonstrated here by CrossFit Seminar Staff member James Hobart is very often the first kipping movement
MOVEMENT TIP: The Strict Chest-to-Bar Pull-up
[vc_row][vc_column][vc_video link=”https://youtu.be/PmdNNN8nLGI” video_title=”” css=”%7B%22default%22%3A%7B%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%2C%22border-color%22%3A%22%23dddddd%22%2C%22border-style%22%3A%22solid%22%7D%7D”][us_separator show_line=”1″ line_width=”default”][vc_column_text]CrossFit Seminar Staff member James Hobart demonstrates the strict chest-to-bar pull-up, which is exactly like the strict pull-up, but you
MOVEMENT TIP: The Pull-up
[vc_row][vc_column][vc_video link=”https://youtu.be/aAggnpPyR6E” video_title=”” css=”%7B%22default%22%3A%7B%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%2C%22border-color%22%3A%22%23dddddd%22%2C%22border-style%22%3A%22solid%22%7D%7D”][us_separator show_line=”1″ line_width=”default”][vc_column_text]A fundamental movement and one on the wish list of many, the pull-up, often known in CrossFit as the ‘strict’
MOVEMENT TIP: The Ring Row
[vc_row][vc_column][vc_video link=”https://youtu.be/xhlReCpAE9k” video_title=”” css=”%7B%22default%22%3A%7B%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%2C%22border-color%22%3A%22%23dddddd%22%2C%22border-style%22%3A%22solid%22%7D%7D”][us_separator show_line=”1″ line_width=”default”][vc_column_text]We are back to gymnastics for our next series of Movement Tips and over the next few weeks we will
MOVEMENT TIP: The Pistol
[vc_row][vc_column][vc_video link=”https://youtu.be/qDcniqddTeE” video_title=”” css=”%7B%22default%22%3A%7B%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%2C%22border-color%22%3A%22%23dddddd%22%2C%22border-style%22%3A%22solid%22%7D%7D”][us_separator show_line=”1″ line_width=”default”][vc_column_text]The Pistol Squat, as demonstrated here by CrossFit Seminar Staff member James Hobart, is a one legged squat that, like
MOVEMENT TIP: The Turkish Get-Up
[vc_row][vc_column][vc_video link=”https://youtu.be/-_zTytmHM94″ video_title=”” css=”%7B%22default%22%3A%7B%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%2C%22border-color%22%3A%22%23dddddd%22%2C%22border-style%22%3A%22solid%22%7D%7D”][us_separator show_line=”1″ line_width=”default”][vc_column_text]CrossFit Seminar Staff member James Hobart demonstrates the Turkish get-up. The Turkish Get-up is a fantastic exercise, that you could
MOVEMENT TIP: The Split Jerk
[vc_row][vc_column][vc_video link=”https://youtu.be/PsiO8lZTU2I” video_title=”” css=”%7B%22default%22%3A%7B%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%2C%22border-color%22%3A%22%23dddddd%22%2C%22border-style%22%3A%22solid%22%7D%7D”][us_separator show_line=”1″ line_width=”default”][vc_column_text]As the two Olympic Lifts require the barbell to move from the floor to an overhead position, we will need
MOVEMENT TIP: The Push Jerk
[vc_row][vc_column][vc_video link=”https://youtu.be/V-hKuAfWNUw” video_title=”” css=”%7B%22default%22%3A%7B%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%2C%22border-color%22%3A%22%23dddddd%22%2C%22border-style%22%3A%22solid%22%7D%7D”][us_separator show_line=”1″ line_width=”default”][vc_column_text]The Push Jerk, demonstrated here by Julie Foucher, CrossFit Level 1 Seminar Staff member, is similar to the Push Press
MOVEMENT TIP: The Muscle Clean
[vc_row][vc_column][vc_video link=”https://youtu.be/K7CctePUCYA” video_title=”” css=”%7B%22default%22%3A%7B%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%2C%22border-color%22%3A%22%23dddddd%22%2C%22border-style%22%3A%22solid%22%7D%7D”][us_separator show_line=”1″ line_width=”default”][vc_column_text]CrossFit Seminar Staff member Julie Foucher demonstrates the Muscle Clean for us this week. With the Muscle Clean, the legs
MOVEMENT TIP: The Hang Power Clean
[vc_row][vc_column][vc_video link=”https://youtu.be/_iUFG1-H7d0″ video_title=”” css=”%7B%22default%22%3A%7B%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%2C%22border-color%22%3A%22%23dddddd%22%2C%22border-style%22%3A%22solid%22%7D%7D”][us_separator show_line=”1″ line_width=”default”][vc_column_text]This week CrossFit Seminar Staff member Julie Foucher demonstrates the Hang Power Clean for us. By this stage you may
MOVEMENT TIP: The Power Clean
[vc_row][vc_column][vc_video link=”https://youtu.be/GVt4uQ0sDJE” video_title=”” css=”%7B%22default%22%3A%7B%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%2C%22border-color%22%3A%22%23dddddd%22%2C%22border-style%22%3A%22solid%22%7D%7D”][us_separator show_line=”1″ line_width=”default”][vc_column_text]The Power Clean, as demonstrated here by CrossFit Seminar Staff member Julie Foucher, is simply a Clean where you don’t
MOVEMENT TIP: The Hang Clean
[vc_row][vc_column][vc_video link=”https://youtu.be/TjTEOme9fvw” video_title=”” css=”%7B%22default%22%3A%7B%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%2C%22border-color%22%3A%22%23dddddd%22%2C%22border-style%22%3A%22solid%22%7D%7D”][us_separator show_line=”1″ line_width=”default”][vc_column_text]While the Clean is executed from the ground, the Hang Clean, demonstrated here by CrossFit Seminar Staff member James Hobart,
MOVEMENT TIP: The Clean
[vc_row][vc_column][vc_video link=”https://youtu.be/EKRiW9Yt3Ps” video_title=”” css=”%7B%22default%22%3A%7B%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%2C%22border-color%22%3A%22%23dddddd%22%2C%22border-style%22%3A%22solid%22%7D%7D”][us_separator show_line=”1″ line_width=”default”][vc_column_text]CrossFit Seminar Staff member James Hobart demonstrates the clean, which is the first of a two part Olympic Lift, the
MOVEMENT TIP: Medicine Ball Clean
[vc_row][vc_column][vc_video link=”https://youtu.be/-nk0GqeSTJs” video_title=”” css=”%7B%22default%22%3A%7B%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%2C%22border-color%22%3A%22%23dddddd%22%2C%22border-style%22%3A%22solid%22%7D%7D”][us_separator show_line=”1″ line_width=”default”][vc_column_text]CrossFit Seminar Staff member Julie Foucher demonstrates the medicine-ball clean, which is one of CrossFit’s 9 Foundational Movements. This is
MOVEMENT TIP: The Skin the Cat
[vc_row][vc_column][vc_video link=”https://youtu.be/avlj56L_E-A” video_title=”” css=”%7B%22default%22%3A%7B%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%2C%22border-color%22%3A%22%23dddddd%22%2C%22border-style%22%3A%22solid%22%7D%7D”][us_separator show_line=”1″ line_width=”default”][vc_column_text]This week, CrossFit Seminar Staff member James Hobart demonstrates the skin the cat for us. Skin the Cat is typically
MOVEMENT TIP: The Kipping Bar Muscle-up
[vc_row][vc_column][vc_video link=”https://youtu.be/OCg3UXgzftc” video_title=”” css=”%7B%22default%22%3A%7B%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%2C%22border-color%22%3A%22%23dddddd%22%2C%22border-style%22%3A%22solid%22%7D%7D”][us_separator show_line=”1″ line_width=”default”][vc_column_text]Like the kipping Pull-Up, the Kipping Bar Muscle-Up is easier to achieve than the Strict Muscle-Up as it uses momentum
MOVEMENT TIP: The Muscle Snatch
[vc_row][vc_column][vc_video link=”https://youtu.be/LRcTB2-Xyg8″ video_title=”” css=”%7B%22default%22%3A%7B%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%2C%22border-color%22%3A%22%23dddddd%22%2C%22border-style%22%3A%22solid%22%7D%7D”][us_separator show_line=”1″ line_width=”default”][vc_column_text]CrossFit Seminar Staff member James Hobart demonstrates the Snatch Balance, which is a great exercise for developing speed, timing and
MOVEMENT TIP: The Snatch Balance
[vc_row][vc_column][vc_video link=”https://youtu.be/XuFaD1sAVGI” video_title=”” css=”%7B%22default%22%3A%7B%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%2C%22border-color%22%3A%22%23dddddd%22%2C%22border-style%22%3A%22solid%22%7D%7D”][us_separator show_line=”1″ line_width=”default”][vc_column_text]CrossFit Seminar Staff member James Hobart demonstrates the Snatch Balance, which is a great exercise for developing speed, timing and
MOVEMENT TIP: The Hang Power Snatch
[vc_row][vc_column][vc_video link=”https://youtu.be/8AyTzORaBM8″ video_title=”” css=”%7B%22default%22%3A%7B%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%2C%22border-color%22%3A%22%23dddddd%22%2C%22border-style%22%3A%22solid%22%7D%7D”][us_separator show_line=”1″ line_width=”default”][vc_column_text]This week CrossFit Seminar Staff member Julie Foucher demonstrates the Hang Power Snatch for us. By this stage you may
MOVEMENT TIP: The Power Snatch
[vc_row][vc_column][vc_video link=”https://youtu.be/tuOiNeTvLJs” video_title=”” css=”%7B%22default%22%3A%7B%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%2C%22border-color%22%3A%22%23dddddd%22%2C%22border-style%22%3A%22solid%22%7D%7D”][us_separator show_line=”1″ line_width=”default”][vc_column_text]The Power Snatch, as demonstrated here by CrossFit Seminar Staff member Julie Foucher, is simply a Snatch where you don’t
MOVEMENT TIP: The Hang Snatch
[vc_row][vc_column][vc_video link=”https://youtu.be/oTlSsPZaewg” video_title=”” css=”%7B%22default%22%3A%7B%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%2C%22border-color%22%3A%22%23dddddd%22%2C%22border-style%22%3A%22solid%22%7D%7D”][us_separator show_line=”1″ line_width=”default”][vc_column_text]While the Snatch is executed from the ground, the Hang Snatch, demonstrated here by CrossFit Seminar Staff member James Hobart,
MOVEMENT TIP: The Snatch
[vc_row][vc_column][vc_video link=”https://youtu.be/9xQp2sldyts” video_title=”” css=”%7B%22default%22%3A%7B%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%2C%22border-color%22%3A%22%23dddddd%22%2C%22border-style%22%3A%22solid%22%7D%7D”][us_separator show_line=”1″ line_width=”default”][vc_column_text]The Snatch, demonstrated here by CrossFit Seminar Staff member Julie Foucher, is the first of the two lifts contested in
MOVEMENT TIP: The Handstand Walk
[vc_row][vc_column][vc_video link=”https://youtu.be/I5p2VVDupq8″ video_title=”” css=”%7B%22default%22%3A%7B%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%2C%22border-color%22%3A%22%23dddddd%22%2C%22border-style%22%3A%22solid%22%7D%7D”][us_separator show_line=”1″ line_width=”default”][vc_column_text]Everybody wants to handstand walk! CrossFit Seminar Staff member Julie Foucher does a great and balanced demonstration for us here.
MOVEMENT TIP: The Kipping Handstand Push-Up
[vc_row][vc_column][vc_video link=”https://youtu.be/InRvHNUOlSs” video_title=”” css=”%7B%22default%22%3A%7B%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%2C%22border-color%22%3A%22%23dddddd%22%2C%22border-style%22%3A%22solid%22%7D%7D”][us_separator show_line=”1″ line_width=”default”][vc_column_text]The Kipping Handstand Push-Up, demonstrated here by CrossFit Seminar Staff member James Hobart is a movement best left to the
MOVEMENT TIP: The Strict Handstand Pushup
[vc_row][vc_column][vc_video link=”https://youtu.be/hvoQiF0kBI8″ video_title=”” css=”%7B%22default%22%3A%7B%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%2C%22border-color%22%3A%22%23dddddd%22%2C%22border-style%22%3A%22solid%22%7D%7D”][us_separator show_line=”1″ line_width=”default”][vc_column_text]CrossFit Seminar Staff member James Hobart demonstrates the handstand push-up. For some of us, getting upside down is something we
MOVEMENT TIP: The Wall Walk
[vc_row][vc_column][vc_video link=”https://youtu.be/2TnX8j29tRY” video_title=”” css=”%7B%22default%22%3A%7B%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%2C%22border-color%22%3A%22%23dddddd%22%2C%22border-style%22%3A%22solid%22%7D%7D”][us_separator show_line=”1″ line_width=”default”][vc_column_text]We take a break from Olympic Weightlifting for a few weeks as we look again at some Gymnastics or Bodyweight
MOVEMENT TIP: The Dumbbell Hang Clean
[vc_row][vc_column][vc_video link=”https://youtu.be/loJGqTGkXEo” video_title=”” css=”%7B%22default%22%3A%7B%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%2C%22border-color%22%3A%22%23dddddd%22%2C%22border-style%22%3A%22solid%22%7D%7D”][us_separator show_line=”1″ line_width=”default”][vc_column_text]CrossFit Seminar Staff member James Hobart demonstrates the Dumbbell Hang Clean, just like the Dumbell Clean we looked at last
MOVEMENT TIP: The Dumbbell Clean
[vc_row][vc_column][vc_video link=”https://youtu.be/CUaxieWW0tw” video_title=”” css=”%7B%22default%22%3A%7B%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%2C%22border-color%22%3A%22%23dddddd%22%2C%22border-style%22%3A%22solid%22%7D%7D”][us_separator show_line=”1″ line_width=”default”][vc_column_text]CrossFit Seminar Staff member James Hobart demonstrates the the Dumbbell Clean. Like the barbell Clean, the weights are lifted from
MOVEMENT TIP: Dumbell Overhead Walking Lunge
[vc_row][vc_column][vc_video link=”https://youtu.be/J3DxelcaaMU” video_title=”” css=”%7B%22default%22%3A%7B%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%2C%22border-color%22%3A%22%23dddddd%22%2C%22border-style%22%3A%22solid%22%7D%7D”][us_separator show_line=”1″ line_width=”default”][vc_column_text]CrossFit Seminar Staff member Julie Foucher demonstrates the Dumbbell Overhead Walking Lunge – here we are adding two elements of
MOVEMENT TIP: The Dumbbell Split Jerk
[vc_row][vc_column][vc_video link=”https://youtu.be/KpE5v62Qnbk” video_title=”” css=”%7B%22default%22%3A%7B%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%2C%22border-color%22%3A%22%23dddddd%22%2C%22border-style%22%3A%22solid%22%7D%7D”][us_separator show_line=”1″ line_width=”default”][vc_column_text]Moving on from the Dumbell Push Jerk, CrossFit Seminar Staff member James Hobart demonstrates the Dumbbell Split Jerk, which builds
MOVEMENT TIP: The Dumbell Push Jerk
[vc_row][vc_column][vc_video link=”https://youtu.be/QhvxG1YWe_o” video_title=”” css=”%7B%22default%22%3A%7B%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%2C%22border-color%22%3A%22%23dddddd%22%2C%22border-style%22%3A%22solid%22%7D%7D”][us_separator show_line=”1″ line_width=”default”][vc_column_text]CrossFit Seminar Staff member James Hobart demonstrates the Dumbbell Push Jerk. Very similarly to the barbell Push Jerk, we are
MOVEMENT TIP: The Dumbell Thruster
[vc_row][vc_column][vc_video link=”https://youtu.be/M5gEwLTtWbg” video_title=”” css=”%7B%22default%22%3A%7B%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%2C%22border-color%22%3A%22%23dddddd%22%2C%22border-style%22%3A%22solid%22%7D%7D”][us_separator show_line=”1″ line_width=”default”][vc_column_text]CrossFit Seminar Staff member James Hobart demonstrates the Dumbbell Thruster, which is really just a combination of the Dumbell Front
MOVEMENT TIP: The Dumbell Push Press
[vc_row][vc_column][vc_video link=”https://youtu.be/MqvN10OF5fo” video_title=”” css=”%7B%22default%22%3A%7B%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%2C%22border-color%22%3A%22%23dddddd%22%2C%22border-style%22%3A%22solid%22%7D%7D”][us_separator show_line=”1″ line_width=”default”][vc_column_text]Following on from the Dumbell Overhead Press last week, today CrossFit Seminar Staff member James Hobart demonstrates the Dumbbell Push
MOVEMENT TIP: The Dumbell Press
[vc_row][vc_column][vc_video link=”https://youtu.be/AqzDJHxynwo” video_title=”” css=”%7B%22default%22%3A%7B%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%2C%22border-color%22%3A%22%23dddddd%22%2C%22border-style%22%3A%22solid%22%7D%7D”][us_separator show_line=”1″ line_width=”default”][vc_column_text]CrossFit Seminar Staff member James Hobart demonstrates the Dumbbell Press. Using dumbells for any overhead movement creates an element of
MOVEMENT TIP: Dumbell Front Rack Lunge
[vc_row][vc_column][vc_video link=”https://youtu.be/7EmwtpAI8cM” video_title=”” css=”%7B%22default%22%3A%7B%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%2C%22border-color%22%3A%22%23dddddd%22%2C%22border-style%22%3A%22solid%22%7D%7D”][us_separator show_line=”1″ line_width=”default”][vc_column_text]Dumbells haven’t featured heavily in CrossFit, at least not as much as Barbells, but all that changed at the 2017
MOVEMENT TIP: The Kettlebell Snatch
[vc_row][vc_column][vc_video link=”https://youtu.be/ZQccQg4kDf8″ video_title=”” css=”%7B%22default%22%3A%7B%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%2C%22border-color%22%3A%22%23dddddd%22%2C%22border-style%22%3A%22solid%22%7D%7D”][us_separator show_line=”1″ line_width=”default”][vc_column_text]The Kettlebell Snatch, as demonstrated here by CrossFit Seminar Staff member James Hobart, is a great single arm exercise for
CrossFit Basic Movements
[vc_row][vc_column][vc_video link=”https://youtu.be/C_VtOYc6j5c?list=PLBrgqsGCyn2xQVBgDaemdoK8TJlgSpX0G” video_title=”” css=”%7B%22default%22%3A%7B%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%2C%22border-color%22%3A%22%23dddddd%22%2C%22border-style%22%3A%22solid%22%7D%7D”][us_separator show_line=”1″ line_width=”default”][vc_column_text]Have found and included alll the individual videos for these, so don’t need to do this video, although could include
All 9 foundational movements
[vc_row][vc_column][vc_video link=”https://youtu.be/f_lNO64zlSU” video_title=”” css=”%7B%22default%22%3A%7B%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%2C%22border-color%22%3A%22%23dddddd%22%2C%22border-style%22%3A%22solid%22%7D%7D”][us_separator show_line=”1″ line_width=”default”][vc_column_text]CrossFit has defined 9 Foundational Movements, which provide a greatly rounded starting point for anybody starting out with CrossFit. These
MOVEMENT TIP: The Dumbbell Swing
[vc_row][vc_column][vc_video link=”https://youtu.be/uB-fq0HqGK0″ video_title=”” css=”%7B%22default%22%3A%7B%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%2C%22border-color%22%3A%22%23dddddd%22%2C%22border-style%22%3A%22solid%22%7D%7D”][us_separator show_line=”1″ line_width=”default”][vc_column_text]CrossFit Seminar Staff member Julie Foucher demonstrates the dumbbell swing, a movement that isn’t seen very much as it is
MOVEMENT TIP: The Dumbbell Hang Power Snatch
[vc_row][vc_column][vc_video link=”https://youtu.be/JXNPBnzBCt0″ video_title=”” css=”%7B%22default%22%3A%7B%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%2C%22border-color%22%3A%22%23dddddd%22%2C%22border-style%22%3A%22solid%22%7D%7D”][us_separator show_line=”1″ line_width=”default”][vc_column_text]This week CrossFit Seminar Staff member Julie Foucher demonstrates the Dumbell Hang Power Snatch for us. Just like with the
MOVEMENT TIP: The Dumbbell Power Snatch
[vc_row][vc_column][vc_video link=”https://youtu.be/9520DJiFmvE” video_title=”” css=”%7B%22default%22%3A%7B%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%2C%22border-color%22%3A%22%23dddddd%22%2C%22border-style%22%3A%22solid%22%7D%7D”][us_separator show_line=”1″ line_width=”default”][vc_column_text]The Dumbell Power Snatch is also very similar to the Dumbell Snatch – the only difference is that instead of
MOVEMENT TIP: The Dumbbell Hang Snatch
[vc_row][vc_column][vc_video link=”https://youtu.be/BxoGj6GM_LU” video_title=”” css=”%7B%22default%22%3A%7B%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%2C%22border-color%22%3A%22%23dddddd%22%2C%22border-style%22%3A%22solid%22%7D%7D”][us_separator show_line=”1″ line_width=”default”][vc_column_text]CrossFit Seminar Staff member James Hobart demonstrates the Dumbbell Hang Snatch, just like the Dumbell Snatch we looked at last
MOVEMENT TIP: The Dumbbell Snatch
[vc_row][vc_column][vc_video link=”https://youtu.be/R0mhHuVrLHA” video_title=”” css=”%7B%22default%22%3A%7B%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%2C%22border-color%22%3A%22%23dddddd%22%2C%22border-style%22%3A%22solid%22%7D%7D”][us_separator show_line=”1″ line_width=”default”][vc_column_text]Much like the barbell Snatch, the Dumbell Snatch, as demonstrated here by CrossFit Seminar Staff member James Hobart, requires driving
MOVEMENT TIP: The Single Dumbell Overhead Squat
[vc_row][vc_column][vc_video link=”https://youtu.be/fa_yJa2XwXk” video_title=”” css=”%7B%22default%22%3A%7B%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%2C%22border-color%22%3A%22%23dddddd%22%2C%22border-style%22%3A%22solid%22%7D%7D”][us_separator show_line=”1″ line_width=”default”][vc_column_text]CrossFit Seminar Staff member James Hobart demonstrates the Single-Dumbbell Overhead Squat., which is a great core exercise. Using just one
MOVEMENT TIP: The Dumbbell Hang Power Clean
[vc_row][vc_column][vc_video link=”https://youtu.be/myc1taX-uBs” video_title=”” css=”%7B%22default%22%3A%7B%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%2C%22border-color%22%3A%22%23dddddd%22%2C%22border-style%22%3A%22solid%22%7D%7D”][us_separator show_line=”1″ line_width=”default”][vc_column_text]This week CrossFit Seminar Staff member Julie Foucher demonstrates the Dumbell Hang Power Clean for us. Just like with the
MOVEMENT TIP: The Dumbbell Power Clean
[vc_row][vc_column][vc_video link=”https://youtu.be/vh0Tj7G4k0c” video_title=”” css=”%7B%22default%22%3A%7B%22border-top-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-left-width%22%3A%221px%22%2C%22border-color%22%3A%22%23dddddd%22%2C%22border-style%22%3A%22solid%22%7D%7D”][us_separator show_line=”1″ line_width=”default”][vc_column_text]The Dumbell Power Clean is also very similar to the Dumbell Clean – the only difference is that instead of
CrossFit Workout – Thursday 01/25/2018
[vc_row][vc_column][vc_column_text]Deadlift 5×5 and Pushup Strength Routine Add 5-10lbs from your most recent DL 5×5, or we will help you determine a starting weight for the
CrossFit Workout – Wednesday 01/24/2018
[vc_row][vc_column][vc_column_text]For time… Power clean 15-12-9-6 Burpee pullup 12-9-6-3[/vc_column_text][/vc_column][/vc_row]
CrossFit Workout – Tuesday 01/23/2018
Back Squat 5×5, 5-10lbs heavier than your last 5×5. Followed by a short conditioning WOD.
CrossFit Workout – Monday 01/22/2018
Rowing Helen ++ Tomorrow will be like a Wednesday and Wednesday will be like a Tuesday this week. Stay tuned for details.
CrossFit Workout – Friday 01/19/2018
[vc_row][vc_column][vc_column_text]Friday Surprise, show up and see what’s on the Whiteboard. If you missed Thursday’s Sumo Deadlift 5×5, you can do it today.[/vc_column_text][/vc_column][/vc_row]
CrossFit Workout – Thursday 01/18/2017
Sumo deadlift 5×5, heavy Plus a short conditioning finisher. Never miss deadlift day ????
CrossFit Workout – Wednesday 01/17/2018
A mid-week grinder consisting of KB swings, reverse-grip hanging knee raises and heavy DB push presses. Show up and see the numbers.
CrossFit Workout – Tuesday 01/16/2017
[vc_row][vc_column][vc_column_text]Fast and Furious, Tuesday style. Hang power snatches(12), pull-ups(9) and ??(6). Show up and see the details. Starting off with 15 minutes of snatch drills
CrossFit Workout – Monday 01/15/2018
[vc_row][vc_column][vc_column_text]10 calorie row 5 barbell hang high pull 45/35 10 barbell press 45/35 15 barbell back squat 45/35 4 rounds, rest exactly 1 minute, then
CrossFit Workout – Thursday 01/11/2017
Back squat 5×5, heavy DB bench press 5-5-5-5-5-max Reminder that our Member Appreciation and Holiday Party is this Saturday, January 13 at Bay Lanes in
CrossFit Workout – Wednesday 01/10/2018
Dual 12 minute WODs today Alternating Emom of Hang power cleans and strict pushups Show up and see the second. Thursday, Back squat 5×5, heavy
CrossFit Workout – Tuesday 01/09/2018
[vc_row][vc_column][vc_column_text]A note from Bill Russell: In case you did not hear, I resigned from my position at CrossFit Cleveland on Friday December 31, 2017. My
CrossFit Workout – Monday 01/08/2018
Rowing, KB swings, DB cleans and handstand pushups, for about 20 minutes. Squat Therapy in the warmup.
CrossFit Workout – Thursday 01/04/2017
2-4-6-8-10-12-14-16……as high as you can in 18 minutes of…. Box overs 24/20 DB floor press 30/20 or heavier Air squat Row – calories ( reset
CrossFit Workout – Wednesday 01/03/2017
[vc_row][vc_column][vc_column_text]It’s not too late to join in on our January 2018 Personal Reset / Challenge. We have a private Facebook Group and a score card
CrossFit Workout – Tuesday 01/02/2018
[vc_row][vc_column][vc_column_text]Today kicks off our January 2018 Personal Reset / Challenge. We have a private Facebook Group and a score card on Google Docs for everyone
January 2018 Personal Reset – Challenge
[vc_row][vc_column][vc_column_text]We’ve all been talking about a new healthy challenge for the past couple weeks. Here it is. Note, this is all inclusive. If you want
CrossFit Workout – Monday 01/01/2018
[vc_row][vc_column][vc_column_text]Happy New Year to all. Staci and I appreciate all of your support over the years, especially in 2017. We’re here to help you make
CrossFit Workout – Saturday 12/30/2017
Final Class of 2017. We’re closed on Monday for the holiday and back at it starting at 5:00am Tuesday morning. Happy New Year!
CrossFit Workout – Thursday 12/28/2017
[vc_row][vc_column][vc_column_text]Skill/Strength: Spend 15 minutes working on hang power cleans and push presses. Starting with an empty bar, perform cycles of 5 hang cleans and 1
CrossFit Workout – Wednesday 12/27/2018
[vc_row][vc_column][vc_column_text]You can choose to do Tuesday’s nasty “Chipper into Annie” or today’s front squat workout. Front squat: 30 seconds max reps, 90 seconds rest, for
CrossFit Workout – Tuesday 12/26/2017
[vc_row][vc_column][vc_column_text]Normal hours all day expect no 9:30am Boot Camp. Post Holiday Grinder: Chipper into Annie 1000 meter row 90 plank jack 80 KB swing 70
CrossFit Workout – Friday 12/22/2017
Friday Surprise. Show up and see what’s on the board.
CrossFit Workout – Thursday 12/21/2017
[ovc_row][vc_column][vc_column_text]Recovery WOD, for time 1250 meter row 100 double under or (see below) 50 calorie row or 75 mountain jacks 100 double under or (see
