WELCOME TO THE
CrossFit Cleveland
WORKOUT OF THE DAY
CrossFit Workout – Monday 05/15/2017
3 rounds, for time, of 10 squat clean and jerk 135/95 15 pullups Run 400 meters before and after each round Warmup: 3 rounds of
How and why we started CrossFit Cleveland
[vc_row][vc_column][vc_column_text] We started CrossFit Cleveland to try to reverse our aging process and help other people do the same. Since early 2007, literally thousands of
CrossFit Workout – Saturday 05/13/2017
**** FYI – There is no Open Gym session this Sunday. Happy Mother’s Day. Results:
CrossFit Workout – Friday 05/12/2017
Friday Surprise, show up and see what’s on the board. It’s not a Task List/Friday Fun Day or a D’over Day. It’s a Pick’em style
May 2017 CF Cleveland Newletter
In case you missed it, here is our most recent newsletter for you to keep up on what’s happening at the box and around town.
CrossFit Workout – Thursday 05/11/2017
4 rounds of 5-3-1 reps of Sumo deadlifts and strict pushups After several warmup sets, begin your first round of 5-3-1 reps at approximately 50%
CrossFit Workout – Wednesday 05/10/2017
Strict pullups and pushups, hollow rolls and running. Show up and see the numbers.
CrossFit Workout – Tuesday 05/09/2017
Skill or strength: 10-15 minutes working split jerks Conditioning: 3 hang clean 115/85 2 front squat 1 jerk x 3 rounds 360 degree burpee rest
CrossFit Workout – Monday 05/08/2017
This is an old favorite we did while dropping in to CrossFit Extreme Fitness in Rockville, MD years ago. AMRAP in 20 minutes of 5
CrossFit Workout – Saturday 05/06/2017
“Deck of Cards” Please note the time schedule for Saturday’s Deck of Cards. You will not be able to join a workout “mid-deck” 8:00am Warmup,
CrossFit Workout – Friday 05/05/2017
Happy Cinco de Mayo. If you are having margaritas or cervezas, please bring enough to share with everyone in your group. Skill Task List WOD,
CrossFit Workout – Thursday 05/04/2017
Strength or Skill: Overhead squat 5-5-5-5-5 Everyone begins with warmup sets, starting with an empty bar. If you choose strength, work up to a 5
CrossFit Workout – Wednesday 05/03/2017
Running, lunging ab fest. Show up and see the numbers.
CrossFit Workout – Tuesday 05/02/2017
Deadlift 225/165 and toe to bar EMOM, for 12 minutes. Show up and see the reps.
CrossFit Workout – Monday 05/01/2017
“Nancy” Running or Rowing 5 rounds for time of 400M run or 500M row 15 overhead squat 95/65 Scale weight to allow for perfect form
CrossFit Workout – Friday 04/28/2017
Make-up or D’over Day You can make up any WOD you missed from the past week or use today as an Open Gym/Skills Day.
CrossFit Workout – Thursday 04/27/17
DB incline bench 10-10-10-10-10 Front squat, strength or skill Skill: 5-5-5-5-5 pause squats to a medium weight Pause 2 seconds at the bottom of each
CrossFit Workout – Wednesday 04/26/2017
AMRAP in 20 minutes of 20 sumo deadlift high pull 75/55 40 backward single unders 20 jacknife situp 40 double unders Scaling options will be
CrossFit Workout – Tuesday 04/25/2017
DB Dumpster Fran 21-15-9 reps of DB squat and 1/2 thruster 30/20 Pullup ** The “dumpster” is a creation of our very own Rob Huxtable.
CrossFit Workout – Monday 04/24/2017
Max Rep Monday 3 minutes max reps of Strict pushup Barbell cycling hang clean 95/65 Hollow roll Bodybuilder (8-count burpee) KB swing – Russian 55/36
CrossFit Workout – Saturday 04/22/2017
Traveling WOD Week comes to an end today with a virtual visit to the original CrossFit Santa Cruz. Max Colleen and Jerks in 7 minutes,
CrossFit Workout – Friday 04/21/2017
“Traveling WOD Week” is nearing an end with a final stop at the original CrossFit Santa Cruz on Saturday. Today we pull into CrossFit of
CrossFit Workout – Thursday 04/20/2017
Traveling WOD Week continues. We head back to the West Coast and head to CrossFit Flagstaff for a heavy deadlift workout. If you happen to
CrossFit Workout – Wednesday 04/19/2017
Traveling WOD Week continues. Earlier in the week I promised a trip to a tropical paradise. We are heading WAY west and “visiting” CrossFit Hawaii
CrossFit Workout – Tuesday 04/18/2017
Traveling WOD Week continues. We’re switching things up a little by “dropping in” to a different CrossFit box every day this week. We’ll be borrowing
CrossFit Workout – Monday 04/17/2017
Traveling WOD Week. We’re switching things up a little by “dropping in” to a different CrossFit box for the next six days. We’ll be borrowing
CrossFit Workout – Saturday 04/15/2017
Weekend Update: Happy Easter. Of course we will not have Open Gym on Easter Sunday. See you next week. Saturday’s results:
CrossFit Workout – Friday 04/14/2017
Recovery WOD, Abs and row sprints. Show up and see the movements and numbers. If you have missed a few days this week and are
CrossFit Workout – Thursday 04/13/2017
Strength or skill: Squat Cleans Strength 2-2-2-2-2-2-2-2 or Skill 3-3-3, 5×3 Warmup: 3 rounds of 20 jumping jacks 10 band good morning 10 band horizontal
CrossFit Workout – Wednesday 04/12/2017
Fractured 1000 Meter Angie Angie is 100 reps each of pull-ups, pushups, sit-ups and squats, performed straight through with no partitioning. 100+100+100+100. Today we will
CrossFit Workout – Tuesday 04/11/2017
Fast and Furious, 4 rounds for time of 12 power clean 135/95 12 calories on C2 rower Warmup: CrossFit Warmup, 12 reps x 2 rounds
CrossFit Workout – Monday 04/10/2017
AMRAP in 21 minutes of 21 – wall ball shot 15 – renegade row pushup 30/20 9 – squat clean 95/65 300 meter run Sneak
CrossFit Workout – Friday 04/07/2017
With an 18 minute time cap, perform 10 rounds for time of 5 horizontal ring row 10 ring pushup 15 KB swing 55/40 If you
CrossFit Workout – Thursday 04/06/2017
Deficit deadlift (3 inch) 5×5 DB floor press 10-10-10-10-10 Double unders 25-25-25-25-25 or Singles 75-75-75-75-75 Perform 5 sets of 5 reps of deficit deadlifts at
CrossFit Workout – Wednesday 04/05/2017
4 rounds for time and reps of 3 minutes max reps of four separate ab movements with a 400 meter run or 500 meter row
CrossFit Workout – Tuesday 04/04/2017
A KB swing and strict pullup alternating EMOM. Show up and see the numbers.
CrossFit Workout – Monday 04/03/2017
A KB swing and strict pullup alternating EMOM. Show up and see the numbers.
CrossFit Workout – Thursday 03/30/2017
Strength: Barbell push press 10-10-10-10 Conditioning: 20 minute AMRAP of 250 meter row 25 wall ball situp 25 mountain jack
CrossFit Workout – Friday 03/10/2017
1,000 Rep Surprise, show up and see the movement choices ** We will be doing CrossFit Open WOD 17.3 on Saturday at noon. If you
CrossFit Workout – Thursday 03/09/2017
Deadlift 5-5-5-5-5 Perform 90 seconds of max rep double unders prior to each set of deadlifts. Rest as needed after deadlifts Increase weight each round,
CrossFit Workout – Wednesday 03/08/2017
“Christine” 3 rounds for time of 500 Meter row 12 1x bodyweight deadlift 21 box jump 24/20 Scale deadlift weight to no more than 60%
CrossFit Workout – Monday 03/06/2017
CrossFit Games Open WOD 17.2 Several scaling options will be available Alternate WOD: 1—>10—>1 pyramid of Row – calories (reset to zero each round) Goblet
CrossFit Workout – Saturday 03/04/2017
Pyramid Jackie, for time 1000 meter row 50 thruster 45/35 30 pullups 50 thruster 45/35 1000 meter row
CrossFit Workout – Friday 03/03/2017
Friday Surprise, show up and see the movements Weekend Update: Business as usual this weekend. Doors open at 8:00am on Saturday. Group warmups start every
CrossFit Workout – Thursday 03/02/2017
AMRAP in 21 minutes of 21 – KB swing 55/40 15 – Calories on C2 rower 9 – Burpee tuck jump Record total rounds plus
CrossFit Workout – Wednesday 03/01/2017
Strength: DB shoulder press 10-10-10-10, then Barbell squat clean 5-5-3-3-1-1-1 find your 1 rep max
CrossFit Workout – Tuesday 02/28/2017
Following a row buy in, 12 minutes, max reps of pull-ups and pushups, alternating 30 or 60 second rounds, you choose. There is break in
CrossFit Workout – Monday 02/27/2017
CrossFit Games Open WOD 17.1 10 DB snatch – alternating R & L 15 burpee box jump overs 20 DB snatch – alternating R &
CrossFit Workout – Saturday 02/25/2017
CrossFit Cleveland Weekend Update: It’s business as usual for the weekend. Doors open at 8:00am on Saturday for a nasty Chipper WOD. Get here by
CrossFit Workout – Friday 02/24/2017
Friday Surprise. Recovery WOD, lots of grip and core work. Show up and see the movements. Here’s a repeat of the CrossFit Games Open post
CrossFit Workout – Thursday 02/23/2017
Strength: Thruster 10-10-10-10, no racks Increase weight each round as long as you maintain full depth and good form. Perform two 10-rep warmup sets with
CrossFit Workout – Wednesday 02/22/2017
Recovery WOD Wednesday Max effort row sprints and horizontal ring rows. Running will be an option, weather depending. Show up and see the numbers.
CrossFit Workout – Tuesday 02/21/2017
Skill or strength: Barbell thruster Workout: Thruster/double under EMOM, for 14 minutes Alternating movements each minute, show up and see the numbers 6:30PM CrossFit LITE,
CrossFit Workout – Monday 02/20/2017
For time…. 800 Meter Row or Run 5 rounds of 5 DB Snatch R & L 35/25 10 Hand release pushup & 1/2 20 KB
CrossFit Workout – Friday 02/17/2017
‘No Clock” Week grinds to an end today. The clock will be back on Saturday bright and early. Task List WOD, aka Friday Fun Day
CrossFit Workout – Thursday 02/16/2017
“No Clock” Week continues Strength: DB bench press 10-10-10-10, use close neutral grip Conditioning/Recovery WOD: 5 rounds, not for time of 5 kick to handstand
CrossFit Workout – Wednesday 02/15/2017
Deadlift 2-2-2-2-2 Increase weight each set as long as form allows. Shoot for 90+% of 1rep max in 4th round. Perform a max effort 125M
CrossFit Workout – Tuesday 02/14/2017
“No Clock” Week continues Skill or Strength: Snatch, either light to medium practice drills or heavy doubles. Details will be on the board. Workout: “Isabel”,
CrossFit Workout – Monday 02/13/2017
“No Clock” Week. We turn the clock off this week to place more focus on proper form and increasing loads and difficulty levels during workouts
CrossFit Workout – Friday 02/10/2017
Friday Surprise, Make-up Day or Open Gym You can choose from a new WOD that will be posted on the board, make up any workout
CrossFit Workout – Thursday 02/09/2017
Rowing Helen++ 5 round for time of 500 meter row 21 kettlebell swing 55/40 12 pullup Jacked version, 6 rounds for time. You must declare
CrossFit Workout – Wednesday 02/08/17
Skill or Strength: Front Squat 5-5-5-5-5 Strength: find your 5 rep max or increase at least 5lbs over your last front squat 5 rep workout
CrossFit Workout – Tuesday 02/07/2017
Strength: Barbell Press 5-5-3-3-1-1-1 to 1 rep max WOD: Cycling hang cleans, push presses and ball slams for about 10 minutes. Show up and see
CrossFit Workout – Monday 02/06/2017
Max Effort Monday – 90 seconds at a time, x 2 CTB pullups Strict pushups Front squats 95/65 Weighted sit-ups Wall ball shot / ?
Stop Eating Crap, even at your Super Bowl Party
Read what Staci has to say on her blog about beating temptations to eat crap at your Super Bowl party this weekend. You’ll find it
CrossFit Workout – Saturday 02/04/2017
We are doing Deck of Cards on Saturday. There will be only four Deck Starts that morning. Please arrive in time to do your warmup
CrossFit Workout – Friday 02/03/2017
Ground Hog Day continues…… You can do Thursday’s Deadlift WOD or Wednesday’s Rowing Pyramid WOD or Friday’s Nasty All/Abs Recovery WOD Show up and see
CrossFit Workout – Thursday 02/02/2017
Choice for Groundhog’s Day. You can redo/makeup Wednesday’s Rowing Pyramid WOD or do today’s deadlift WOD: Strength: Deadlift 5-5-5-5-5 rest 2 minutes after each set
CrossFit Workout – Wednesday 02/01/2017
Strength: DB incline bench press 10-10-10-10 WOD: 5 round pyramid, for time Row 250-500-750-500-250 meters Ball Slam 15-30-50-30-15 reps Burpee 10-20-25-20-15 reps Cool Down: 50
CrossFit Workout – Tuesday 01/31/17
AMRAP in 12 minutes plus finish round of 21 KB swing 55/40 15 pullup 9 ring dip Warmup: 3-4 rounds of 250M row, 10-toes to
CrossFit Workout – Monday 01/30/2017
1 – 500 Meter row sprint, max effort, for time. Rest 3-5 minutes 2 – 4 rounds, rest 1-2 minutes between rounds 5 – Barbell
OCrossFit Workout – Friday 01/27/2017
CrossFit Football style workout – show up and see the numbers Deadlifts, DB floor presses and burpees ** Reminder, we have Open Gym on Sunday
CrossFit Workout – Thursday 01/26/2017
AMRAP in 20 minutes, 4 rounds minimum, of 25 calorie row 20 wall ball situp 20/14 10 crossover pushup 15 calorie row 20 wall ball
CrossFit Workout – Wednesday 01/25/2017
Strength or Skill: Back Squat 5×5 pause squats for skill or 5-5-5-5-5 increase to find 5 rep max, as long as form allows
CrossFit Workout – Tuesday 01/24/2017
Strength or Skill: Split Jerk 5 5 rep practice sets or work up to heavy singles Conditioning: Push press & KB swing EMOM Show up
CrossFit Workout – Monday 01/23/2017
5 rounds for time, all unbroken reps, of 15 wall ball shot 10 DHR pushup 5 1x bodyweight deadlift, full pause top & bottom 15
CrossFit Workout – Saturday 01/21/2017
Gambler’s Workout AMRAP in 16 minutes or 5 rounds for time of 5 DB renegade row burpee 10 DB lunging step up(10R + 10L) 15
Paleo Beef Jerky at home- Bill & Staci’s Paleo/Zone Kitchen
[vc_row][vc_column][vc_video link=”https://youtu.be/kCFnDqUktp4″ video_title=”1″][vc_column_text]In this video I show you how easy it is to make Paleo Beef Jerky at home. All you need is a food
CrossFit Workout – Friday 01/20/2017
For time 1200 meter row then 3 rounds of 21 thruster 45/35 100 single unders 50 double unders then 800 meter row
CrossFit Workout – Thursday 01/19/2017
4 rounds, not for time KB Turkish Get-up 5R & 5L 30 1-arm KB swing rest as needed between rounds. Increase weight each round, swing
CrossFit Workout – Wednesday 01/18/2017
Strength or Skill: Barbell front rack lunge 5R+5L WOD/Conditioning: A nasty little air squat & burpee combo
CrossFit Workout – Tuesday 01/17/2017
Skill or Strength: Clean & jerk WOD: EMOM for 10 minutes 5 power cleans + 1 jerk 135/95 AfterWOD: 3 programmed stretches, on whiteboard
Bill & Staci’s Paleo/Zone Kitchen – Paleo Mayonnaise
We make a batch of paleo mayonnaise just about every week. It’s a great base for all sorts of sauces and salad dressings, as
CrossFit Workout – Monday 01/16/2017
1 – 500 meter row sprint, max effort, for time 2 – 4 rounds, for time, of 3 chest to bar weighted pull-up 6 chest
Kale Chips – Bill & Staci’s Paleo/Zone Kitchen
[vc_row][vc_column][vc_video link=”https://youtu.be/hSlnUv9NoXk” video_title=”1″][vc_column_text]Watch how easy it is to make home made Kale Chips for a fraction of the cost of the ones you find in
Lobster tails at home – Bill & Staci’s Paleo/Zone Kitchen
[vc_row][vc_column][vc_video link=”https://youtu.be/ScHNPxB66BQ” video_title=”1″][vc_column_text]If you love lobster tails but don’t know how to cook them at home, this is for you. Watch and see how easy
Packing Paleo meals in advance – Bill & Staci’s Paleo/Zone Kitchen
[vc_row][vc_column][vc_video link=”https://youtu.be/gfAIeMd0bXU” video_title=”1″][vc_column_text]Staci and I spend a few hours each week preparing our meals in advance for the week. By always having good food choices
CrossFit Workout – Saturday 01/14/2017
Partner Sandbag WOD 4 rounds each for time of, 5-4-3-2-1 reps of sandbag squat clean 62lb-M/25lb-W sandbag shoulder to shoulder & back sandbag squat thrust
CrossFit Workout – Friday 01/13/2017
Make up, D’over day or Open Gym You can choose to make up or redo any workout form the past week, or use today as
CrossFit Workout – Thursday 01/12/2017
Strength: DB incline bench press 5-5-5-5-5 find 5RM Recovery WOD: 4 rounds for time of 30 hollow rock 300M row 30 hollow roll 30 jumping
CrossFit Workout – Wednesday 01/11/2017
4 rounds, rest as needed 3-2-1 reps of deadlift & box jump Start round 1 at 60% of 1RM, target 80+% of 1RM in 4th
