CrossFit CLE @CFCLE
We are Cleveland's original CrossFit gym. With the most experienced trainers in northeast Ohio, we’re looking to change how folks get fit. CrossFitCLE.com Cleveland, Ohio Joined February 2009-
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**Saturday - November 13th** So many steps! Classes today at 3:30pm and 4:30pm Partner MetCon: 10 rounds for time: 10 kb push-press (L) 10 kb push-press (R) 100m sled drag 135/90# *Each partner completes 5 rounds *One partner rests while the other works
**Sunday - January 17th** Always work to be done overhead! Weightlifting: 5 superset rounds on a 3 minute clock: 3 overhead pause squats (3 second pause)(50%+) 30 second L sit MetCon: 3 rounds for time: *15 minute cap 30 kettlebell swing 53/35# 30 goblet squat 30 double under
**Wednesday - January 13th** One more round of heavy hook grip deadlifts! Weightlifting: 7 rounds on a 2 minute clock: 1 hook grip deadlift (build from 70% of your power clean 1RM to a max) 5-10 dip MetCon: For time on a Tabata clock: 100/70 calorie erg
**Friday - January 8th** Fire those lunges back up! Weightlifting: 15 minutes OTM First 10 minutes: 2 high hang clean Final 5 minutes: 1 high hang clean ...
**Thursday - January 7th** Simple but destructive. Weightlifting: 10 sets on a 2 minute clock: Split jerk: 7x3 3x1 *Start around 50% of your max jerk. Build up to very heavy triples and singles. ...
**Wednesday - January 6th** I pity the fool who doesn't do bodyweight exercises! MetCon: For time: *25 minute cap 100 double under 50 toes to bar 75 box over 24/20” 15 muscle up (30 dips) 75 wallball shot 20/14# to 10/9’ 50 pullup 100 single under ... crossfitcle.com/wednesday-janu…
**Tuesday - January 5th** Watch your numbers and try to start setting your paces with intention! MetCon: 4 rounds, calories on 1 or more machines 3 minutes work 1 minute rest 2 minutes work 1 minute rest 1 minute work 1 minute rest
**Monday - January 4th** Deadlifts for days! Weightlifting: 10 minutes OTM: Hang clean Low hang clean Clean *Work from 50% to whatever load offers the most opportunity for your improvement. ... crossfitcle.com/monday-january…
**Sunday - January 3rd** Grab yourself a kettlebell! Weightlifting: 5 rounds on a 4 min clock: Tall snatch + 2 overhead squat (50%+) 6 Turkish getup (3 each arm) MetCon: 10 minute AMRAP: 10 plate ground to overhead 45/25# ... crossfitcle.com/sunday-january…
**Saturday - January 2nd** Find your happy place? Partner WOD: 15 minute AMRAP: Partner 1: AMRAP: 20 Russian twist (2 count) 15 pushup 10 lunge 5 pullup Partner 2: 200’ single arm overhead carry (100’ each arm) ... crossfitcle.com/saturday-janua…
**Thursday - December 31st** Find your happy place and finish 2020 on top! MetCon: “2020 Final Countdown” For time: 20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 Wallball shot 20/14# to 10/9’ Anchored Ab-mat situp (use a sandbag or 2 dumbbells to keep the feet on the floor)
**Tuesday - December 29th** It's all in the grip, it's all in the grip! Weightlifting: 20 minutes to build to a 2RM hook grip deadlift MetCon: 12 minute AMRAP: 20/16 calorie erg 50 double under 20 jumping lunge *Rx+ for plate overhead 45/35#
**Monday - December 28th** Let's shake that snow off after the holiday weekend! MetCon: “Happy B-Day Josh!” For time: 38 handstand pushup 38 bar facing burpee Rest 2 minutes, then for time: 38 chest to bar pullup 38 bar facing burpee ... crossfitcle.com/monday-decembe…
**Sunday - December 27th** Time for a proper forearm pump. MetCon: 7 rounds alternating OTM: 1 minute farmers carry heavy 70/53# set 30 seconds box hop 24/20" 10 bench press 60-70% of your 1RM Rest
**Saturday - December 26th** Winter has arrived! We know many enjoyed shoveling that snow for some Christmas fitness! Merry Christmas! Partner WOD: 20 rounds, alternating stations: Station 1: 10 sumo deadlift high pull 95/65# 10 push press Station 2: Plank
**Friday - December 25th** Nothing like a little snow on Christmas! Gear up and get those sleds moving! MetCon: 800m sled drag (wear boots and bring a jacket, you will have time to gear up in the 5 minute rest.) *Sled drag should be a jogging pace. ... crossfitcle.com/friday-decembe…
**Thursday - December 24th** Should we play the song on repeat for the whole hour? Could be fun! WOD: 12 Gifts of Fitness: For time: 1 clean 115/80# 2 alternating lunge 3 shoulder to overhead 4 front squat 5 power clean ... crossfitcle.com/thursday-decem…
**Wednesday - December 23rd** Let's get some bars back overhead! MetCon: For time on a Tabata clock: 2k row/ski or 4k bike Weightlifting: Split jerk on a 2 minute clock: 3x5 5x3 ... crossfitcle.com/wednesday-dece…
**Tuesday - December 22nd** Who doesn't love a turn on a Concept 2! MetCon: For time: 30-20-10 Calorie erg (24-26-8 ladies) High box over Hand release pushup Accessory: 7 rounds OTM: 2-3 strict pullup with a 5 second hang before each rep.
**Monday - December 21st** There is no time for naps! Only time for power cleans! Weightlifting: 30 minutes alternating OTM: Power clean Clean *Start at 70% of your power clean 1RM and increase as much as you are able. You must be able to do both lifts with the same weight.
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I'm at CrossFit CLE - @CFCLE in Cleveland, OH swarmapp.com/c/8G6Mtj4YMvq
#PROOF!!! ** @eva__kat with a 60kilo Snatch! We are ready for Saturday. Let’s gooooooooooo @USWeightlifting @adidaswomen adiweightlifting @RogueFitness @CLEBarbellClub @CFCLE @ CLE Barbell… instagram.com/p/BsW0VUWBZtg/…
NEW YEAR NEW ME WHO DIS @Mooke_Da_Gxd with a 5kg #PR ripqualmish with a 1kg #PR And a lot to look forward to in #2019 #weightlifting @Nike @RogueFitness @CLEBarbellClub @CFCLE… instagram.com/p/BsIn9HOBYvA/…
"No one is born hating another person because of the color of his skin or his background or his religion..."
@PaleoMD #new #new #new ! @TremontAthletic @CFCLE @RALA_BALA @ The Grocery OHC instagram.com/p/BIdRyythTKf/
"I'm here working out because I want to live longer." #CrossFit amp.twimg.com/v/db2a7fa4-229…
#Repost from @CAthletics realityworkouts #SquatEveryday #EveryDamnDay @CFCLE #CLEBBC instagram.com/p/BE9BQx6zZSq/
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#Cleveland @CFCLE is now stocking Nitro Cold Brew
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Crossfit Zone Tips Upcoming Gymnastics Seminars! http://tinyurl.com/lapb7v
Helen obviously got the idea from Diane: Monday 090622 (68) (61) Three rounds for time: Run 400 meters 1 1/2 poo.. http://tinyurl.com/n8udvh
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How Crossfit Fight Gone Bad got it's name. For info on the event this year http;//fgb4.org http://yfrog.us/0auenz
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