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If you did 16.1 in the last couple days today might not be your friend. Scale as you need to for today but remember that we are looking for full range of motion always. If you scale HSPU to a box make sure you keep your shoulders stacked over your wrists and you fight to keep a good pike position on the box. We are going to take a little time today and practice the kipping HSPU skill. If this just means you learn how to kick into a handstand and lower into a tripod thats all we are looking

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Monday – 2/29

Open week one is almost over. If you still need to do 16.1 you may come in the evening after the 6:30pm class and complete it.  We will run 2 heats if needed, the first one starting promptly at 7:30 so show up early and warm up.   We will not be doing any open workouts during regular class time today, sorry.   A1) Bench Press: 10-8-6-4-2 A2) Barbell Row: 4 x 10 *Each set of bench should be as heavy as possible. Decreasing reps means increasing weight. Superset between sets with barbell rows, weight on these should be the same

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Friday – 2/26

We will be doing a version of the CrossFit Open workout today. Due to space limitations those who want to complete the actual workout will have the opportunity this weekend. Anyone wishing to do 16.1 with Open standards (Rx or scaled) will have the opportunity Saturday morning from 900-1030 and Sunday during our open gym time. We can run heats of no more than 5 people for this due to the nature of the workout. Unfortunately we had to cancel week one of the TPFRoadshow to Crossfit Cleveland and therefor anyone wishing to have a validated score will need to

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Wednesday – 2/24

Front squats, just like yesterday's press, should be at a comfortable weight that is somewhere around 75-80% effort. Part B is nice and slow. If you don't have strict pull-ups grab a band, but just like previous weeks in the skill work I want you doing chest to bar. Find a band or combination of bands that allows you do get your chest or lower ribs to the bar. Stack up a couple of boxes and use that for dips in place of rings if you need to. We don't have a place to do bar dips so that is

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Tuesday – 2/23

Work up to something challenging press weight, but not a 3 rep max today. If at all you should struggle on the last rep of your 4th and 5th sets. After each set we will work on some toes to bar.  Use this time to practice.  If you can string together large sets go ahead and do a max effort set each time.  If you can only string together 2-3 or maybe you can't even get a single T2B use this time to work on practicing the movement and getting stronger (yes your abs need to be strong too).  

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Monday – 2/22

A couple things about this week: 1.) This is a deload week - The lifting will be lighter, the workouts will still be hard. There will be lots of time for mobility so please use it before or after your class is over. 2.) The Open starts this Thursday. If you want to officially participate go sign up on the website and me know. The TPFRoadshow will be visiting a few local affiliates to complete the workouts or you are welcome to video yourself and submit that for scoring. A.) Every 3 minutes for 9 minutes 12 Thrusters Max reps

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Friday – 2/19

A.) Every 90 seconds for 10 sets: 1 Clean and Jerk – build to a max for the day *start around 55-60% B.) With a partner, 12 minute AMRAP: 21-15-9 Thruster (95/65 | 75/55) Pull up *switch partners every minute, pick up where they left off.

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Tuesday – 2/16

A.) EMOM 12 minutes Even: 3-5 Strict Chest to Bar pull up Odd: 3-5 HSPU or 0:30 Handstand hold - no more than 1 mat B.) EMOM 12 minutes Even: 5 Squat Clean to Thruster Odd: 5 Squat Snatch *use the same bar – use lighter loading to focus on cycling the bar for TnG reps Cash Out: 3 x 30 Banded Good Morning 3 x 20 L-sit leg lift over KB

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Monday – 2/15

I hope everyone had a wonderful weekend and a great Valentines day! Next week is a deload week so get in the gym and hit this week hard! We are doing a few max lifts this week and there are a couple higher volume conditioning days so be sure to get enough food and sleep this week.   A.) Dead Lift: Build to a 3RM for the day B.) 5 rounds for time: 15 Hang Power Snatch (75/55) 30 Calorie Row *goal sub 15 minutes *sub in 25 burpees if rowers are in short supply

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