216-369-9370

A.) 3 rounds for time: 10 Hang power clean (165/105) 25/20 Calorie Row B.) Tabata suitcase hold (left hand)- you pick the weight Tabata suitcase hold (right hand) Tabata hang on rig *8 full rounds of each then switch to the next with no rest

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Tuesday – 7/26

A.) 2 position snatch: 5 sets *high hang, hang *use around 65-75% of your max snatch for this, no more than that. This is not meant to be as heavy as possible today. B.) Snatch grip DL: 3 x 5 – use 100% of 1RM snatch, this should be more than part A C.) 2 rounds for time: 100m KB farmers carry - you lock the weight. 15 Power snatch (135/95) 100m KB Farmers Carry 15 Clean & Jerk (135/95) *if you need to scale the weight you will scale both lifts.

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7/25

The games are over.   Hope you all were able to watch some of the events and are motivated to kick training into high gear! A. Back Squat 5x2 Warm up to 75% and then do all sets at 75% or above B. 4 Rounds for time 25 Burpees 25 Box Step Ups 24/20 25 Med Ball Clean 20/14

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Monday – 7/4

Happy Independence Day everyone!   We will have only one class today - 9am.  Please come and share this special workout with us as we honor a fallen solider and cousin of our member Michael Dzigiel.   There is a scalable option for distance as well as movement standards so don't worry about being able to complete the workout. "Smykowski" For time: Run 6k 60 Burpee pull-ups If you've got body armor or a thirty pound vest, wear it. U.S. Marine Corps Sergeant Mark T. Smykowski, 23, of Mentor, Ohio, assigned to 2nd Reconnaissance Battalion, 2nd Marine Division, II Marine

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Tuesday – 6/28

A.) EMOM 6 minutes: 5 Power Snatch *Touch n Go, you pick the weight B.) 18min AMRAP: 20 OH Reverse Lunges (45/25) 10 Burpee box jump Overs 5 Wall Walks Post workout: 2 x 200m reverse sled drag (+90/50 to the sled)

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Friday – 6/9

A.) Clean & Jerk wave (anyhow): EMOM 15 minutes: 1 Clean *start at 65% of your 1RM C&J and add 10# (guys)/5# (girls) each minute for 5 minutes. After the 5th minute restart at 65%. Do this for a total of three cycles, 15 minutes total. B.) For total load: Overhead Squat: 5 x 1 Front Squat: 5 x 1 Back Squat: 5 x 1 *Try to increase the load on each of the 15 sets --Courtesy of Crossfit.com

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Tuesday – 5/3-

“The Seven” - partners 7 Rounds for time
 7 HSPU 7 Thruster (135/95) 7 Knees to Elbow 7 Dead Lift (245/275) 7 Burpees 7 RKBS (70/53) 7 Pull ups *Alternate partners each movement

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Monday – 5/30 (9am class ONLY)

Come at 9 and be prepared to work.   We will run heats as needed to accommodate everyone wishing to participate. There will be scaled and team variations of the workout for all levels of fitness. [caption id="attachment_648" align="alignnone" width="503"] Navy file photo of SEAL Lt. Michael P. Murphy, from Patchogue, N.Y. Murphy was killed by enemy forces during a reconnaissance mission, Operation Red Wing, June 28, 2005, while leading a four-man team tasked with finding a key Taliban leader in the mountainous terrain near Asadabad, Afghanistan. The team came under fire from a much larger enemy force with superior

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Friday – 5/20

A.) For time: 15 OHS (115/75) 20/15 calorie row 15 Front squat 20/15 calorie row 15 Back Squat 20/15 calorie row *goal: sub 8 B.) With a partner: 1 mile farmers walk *Pick a pair of kettle bells and carry them for one mile. One person must be carrying both kettle bells at the same time.  Switch as much as needed. The resting partner just gets to walk and take in the scenery. *The mile turn around is mile marker 10 going towards Yours Truly... or 9.  Whatever the mile marker is after the stop sign.

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