WELCOME TO THE
CrossFit Cleveland
WORKOUT OF THE DAY
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 – 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
Get Really Fit, Not Just Kinda Fit
Get Really Fit, Not Just Kinda Fit. Find yourself a real CrossFit gym. The places with orange flashy lights or purple machines care about your
CrossFit Workout – Wednesday 06/07/2017
Ab Crusher/Recovery WOD Show up and see what’s on the board Warmup: CrossFit Warmup, 10 reps each x 3 rounds
CrossFit Workout – Tuesday 06/06/2017
Skill or Strength: Squat cleans Workout: Emom of squat cleans and front squats, show up and see the numbers
Become an All New You
Our six-week ALL NEW YOU CHALLENGE starts Tuesday June 6th at 7:30pm. You’ll be in a small group of people along with your own coach.
CrossFit Workout – Monday 06/05/2017
AMRAP in 20 minutes of 10 – 2″ deficit sumo deadlift @ 40% of 1RM 10 – pullup 10 – calories on Concept2 rower Run
CrossFit Workout – Saturday 06/03/2017
If you’ve been around for a while you know what this means. Triple Zuckies.
CrossFit Workout – Friday 06/02/2017
Show up and see what’s on the board. Hints, it’s not a Skill, D’over or Make-up Day. It’s a 20ish minute routine with multiple core
CrossFit Workout – Thursday 06/01/2017
Split snatch 5-5-3-3-1-1-1-1 Plus a nasty little triplet conditioning WOD to follow
CrossFit Workout – Wednesday 05/31/2017
Skill or Strength: Barbell lunges 5-5-5-5-5 right & left following each set perform 3 reps box jump, 3 broad jumps, for max total distance Record
CrossFit Workout – Tuesday 05/30/2017
Choice Day, recovering from Murph A: 50-40-30-20-10 reps of Wall ball situp Row (calories) B: 1–>8–>1 reps or burpee 2x KB swing 55/40 **Jacked version,
CrossFit Workout – Monday 05/29/2017
Only one workout Monday at 9:00am Choice between Murph, Jerry or Webster. Plus one alternate WOD listed on the Whiteboard. We also have Kickboxing at
CrossFit Workout – Friday 05/26/2017
D’Over / Make-up Day You can choose to do any of the workouts from the past week, including Saturday’s. Memorial Day Weekend Update: Saturday: Normal
CrossFit Workout – Thursday 05/25/2017
10 rounds of 3 deadlifts @ 70% of your 1 rep max followed by 45 seconds of plank hold. Time your own plank holds, use
CrossFit Workout – Wednesday 05/24/2017
Rowing, banded scap pushup and core grinder, for 21 minutes
CrossFit Workout – 05/23/2017
1000 Meter Diane 21-15-9 reps for time of deadlift 225/165 handstand pushup Run 500 meters between rounds Scale DL to no more than 65% of
CrossFit Workout – Monday 05/22/2017
Skill: Barbell cycling hang cleans WOD: Max rep Monday, rounds of 5 chest to bar pullups 10 cycling hang cleans 95/65 15 DB goblet squat
CrossFit Workout – Friday 05/19/2017
Strength: Seated KB overhead press 10-10-10-max Recovery WOD with some choices. Mostly ab work and some short sprints. Don’t miss it. ** Don’t forget, we
CrossFit Workout – Thursday 05/18/2017
For time, plus total reps, mix and match-partition any way 180 KB swing 55/40 220 Flutter kick (4 count) 6 minutes, double unders Partition the
CrossFit Workout – Wednesday 05/17/2017
Back squat 5-5-5-5-5 Plus 100 meter max effort row sprints between rounds. Rest as needed. A quick, nasty Tabata conditioning piece will wrap the day.
CrossFit Workout – Tuesday 05/16/2017
Skill/Strength: Hang power snatch, work up to a heavy single or practice technique and form at light to medium weights. WOD: 800M Hanging “Randy” 75
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