Reminder: new evening hours begin this week
5:00-6:00pm class
6:00-7:00pm class
7:00-8:00pm class
This Saturday, Feb. 13, we will be holding a FREE kipping pull-up workshop at 930 am before class starts at 10. If you want to get better at kipping or need serious help with kipping, your attendance is strongly recommended! If you can NOT kip at all, your attendance is pretty much mandatory! Please e-mail regina@crossfitcle.com if you'd like to attend.

WOD
AMRAP in 4 minutes of:
50 ft. Bear crawl
10 Push Press (95 / 65)
50 ft. Bear crawl
5 Cleans (95 / 65)

Repeat for 4 rounds. Rest is 1 minute between rounds.

After recovery:
3 rounds of max double-unders (or singles) in 3 minutes.  Rest is 1 minute between rounds.
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Only 28 days until the CrossFit Games US Central East Sectional

WOD
AMRAP for two rounds, each rep counts for one point
5 minutes lunges
5 minutes one armed over-unders (explained at gym)
5 minutes bodyweight squats

Tackle the Tower - 37 flights for time
Yesterday's CrossFit CLE Results:
4:51 Conor
5:39 Darren
5:43 Lloyd
6:04 Aaron
9:36 Larry

Reminder: This Saturday we will be holding only one class at 9:00am. Coach Dan Bell's and Mark Canella's Olympic Lifting seminar (sold out) will be running from 10-2. IF YOU ARE ATTENDING THE SEMINAR, we strongly advise you skip the WOD. It's gonna be a tough one!Strength
Front Squat 3-3-2-2-1-1

WOD
10 Box jumps (24 / 18)
10 Thrusters (135 / 95)
9 Box jumps (24 / 18)
9 Thrusters (135 / 95)
8 Box jumps (24 / 18)
8 Thrusters (135 / 95)
.... Continue all the way down to 1.

We are three weeks away from "The Hammer", Cleveland's annual 2000m Concept2 race, scheduled for Sunday, Feb 21. To register visit hammer.crossfitcle.com and enter "CrossFit CLE" for club name.

WOD
10 minutes of Handstand Push-ups
5 minutes of Squats
2 minutes of Pull-ups
1 minute of Push-ups

After recovery,

Max Reps -  Kettlebell Swings

Perform Kettlebell swings until you have to drop the kettlebell. 3 rounds. Rest 1 minute between rounds.

WOD
45 Double-unders
45 Cleans (135 / 95)
45 Ring dips
45 Double-unders

After recovery,

Tabata Sit-ups

This Saturday's Olympic Lifting Seminar with USA Weightlifting Coach Dan Bell is now open to the public, but as of 6:30pm today there is only one spot remaining. Members, some of you need some serious work on your snatch or clean. You know who you are. Register. If you are interested but don't make it in time, please register for the wait list. If someone someone cancels last minute you will get their spot.


Strength
Push Jerk 3-3-3-3-3

WOD
150 Burpees for time

Some evening classes are filling to capacity, so we are adding an hour to the evening schedule. New evening hours will begin on Monday, Feb 8:
5:00-6:00pm class
6:00-7:00pm class
7:00-8:00pm class

If you can come to the morning 6am or 7am class, we usually have more room there. We have also met with our landlord and will be expanding our square footage in the next two months. If classes fill beyond capacity on a regular basis we will be moving to a per-class registration system so that you can reserve your spot in advance to guarantee there will be the equipment, space, and access to trainers that you expect.

WOD
15 Deadlifts (225 / 185)
50 Pull-ups
12 Deadlifts (225 / 185)
40 Pull-ups
9 Deadlifts (225 / 185)
30 Pull-ups
6 Deadlifts (225 / 185)
20 Pull-ups
3 Deadlifts (225 / 185)
10 Pull-ups

WOD
"Filthy Fifty"
50 Box jumps (24 / 18)
50 Jumping pull-ups
50 Kettlebell swings (35)
50 Walking lunge steps
50 Knees to elbows
50 Push press (45)
50 Back extensions
50 Wall balls (20 / 12)
50 Burpees
50 Double-unders

Strength: Push-press 3-3-3-3-3

Skill: review rowing technique

WOD: Heavy 10's
10 Rounds of
Row 10 powerful all-out strokes
Rest 90s
Score by avg watts per round

Skill
Double-unders

WOD
"Mary"
AMRAP in 20 minutes of:
5 Handstand push-ups
10 Pistols
15 Pull-ups

Reminder: Friday is your last chance to register for the Concept 2 Rowing seminar to be held at the Cleveland Rowing Foundation boathouse downtown. It will run from 9am to 11am on Saturday (the gym will still be open for those not attending the seminar). Funds from the seminar are being donated to help Cleveland Rowing Foundation's Boathouse Fund to preserve rowing in Cleveland after they lose their space due to the Casino. Your support is greatly appreciated! Register. The fee is only $40 for members or $60 for non-members.

Coach Justin Kershaw and Coach Craig Gates will lead us through a basic introduction of the erg, proper rowing technique, drills to improve technique, different approaches on the erg for strength, power, or endurance training, and off-the-erg exercises that target weak links in the chain. There will also be video assistance to demonstrate before and after improvements in rowing technique.

 Justin Kershaw, as a competitor:
- Began Rowing competitively in 1979 La Salle University
- Dad Vail Regatta Finalist
- 1981 U.S. National Team (LWT) Selection Camp Invitation
- 1987 Malta B.C. Top (Oar) Athlete Award
- 1988 American Rowing Championship Medalist
- 1988 U.S. National Sculling Team Selection Camp Invitation
- 1988 South American Games Finalist
- 1988 Canadian Henley Champion
- 2005 U.S. Masters National Champion
- Medalist at many North American Regattas 1985-2005: Independence Day, Schuylkill Navy, Canadian Henley, Head of Schuylkill, Head of Charles, Head of Potomac.

Justin Kershaw, as a sculling/Rowing Coach:
- 1999-2005 Wilmington Rowing Association Coach
- 2007-2010 St. Ignatius High School, Men's Varsity Rowing Coach
- 2008-2010 Black Bear Sculling Camp Instructor/Coach

Craig Gates as a competitor:
- 1988 Varsity rower at Ohio State University
- 1991 Member of Varsity lightweight eight that placed second at Dad Vail regatta & first at Intercollegiate Championship in Cincinnati, OH.  Achieved a record of 72 wins & 1 loss that season.
- 1996 Rowed for Thompson Boat Club in DC and again competed in lightweight eight & four
- 1996 Won two silvers in 8 & 4 with cox at Intercollegiate Rowing Association championships
- Have competed in sweep & sculling for WRRA over ten years, competing in races such as Canadian Henley, Head of the Cuyahoga, Head of the Ohio, & Head of the Charles

Craig Gates as a sculling/Rowing Coach:
- 2008-2010 St. Ignatius High School (Cleveland, Ohio) Men's Varsity Rowing Assistant Coach
- 2010 board member for Western Reserve Rowing Association
 

WOD
5 rounds for time:
15 Thrusters (135 / 95)
Run 400 meters (weather permitting)

WebMD: Barefoot running. Members, some of you run in Vibrams. Fad or real health benefits? Can you share your experience?

WOD
3 rounds, each round is timed separately:
Row 500m / Run 400m
30 Burpees
10 Shoulder to any way overhead (165 / 115)

1:30 rest in between rounds

Note: Funds from the rowing seminar this Saturday will benefit Cleveland Rowing Foundation's Boathouse Fund. The Cleveland Rowing Foundation currently oversees the only boathouse in Northeast Ohio which is the umbrella organization to nine high schools, and collegiate & adult rowing programs which serves nearly 850 rowers and dragon boat racers. Now that Casino Gambling has passed, remaining in their current boathouse appears NOT to be an option. Their current site is likely to be developed into a casino, so they must secure their own property or rowing in Cleveland may cease to exist. Register to participate.

Strength
Sumo Deadlift 2-2-2-2-2-2-2

WOD
AMRAP in 15 minutes:
5 Knees to elbows
10 Push-ups
15 Double-unders

WOD
3 rounds for time:
10 Clean and jerks (135 / 95)
30 GHD sit-ups OR 60 abmat sit-ups

This Saturday we're excited to work with Coach Justin Kershaw and Coach Craig Gates as they lead us through a basic introduction of the erg, proper rowing technique, drills to improve technique, different approaches on the erg for strength, power, or endurance training, and off-the-erg exercises that target weak links in the chain so that you can improve your rowing times. There will also be video assistance to demonstrate before and after improvements in rowing technique. Coach Travis will be there too, learning to improve along with the rest of us as he prepares for the 2010 CrossFit Games.

This Concept 2 Rowing seminar will be held at the Cleveland Rowing Foundation boathouse downtown and will run from 9am to 11am. Register now, because the participant limit is capped at 23. The fee is $40 for members or $60 for non-members (members, you will see your $20 discount applied at checkout).

These coaches are experienced. Be sure to bring your list of rowing related questions to glean as much information as possible.

Justin Kershaw, as a competitor:
- Began Rowing competitively in 1979 La Salle University
- Dad Vail Regatta Finalist
- 1981 U.S. National Team (LWT) Selection Camp Invitation
- 1987 Malta B.C. Top (Oar) Athlete Award
- 1988 American Rowing Championship Medalist
- 1988 U.S. National Sculling Team Selection Camp Invitation
- 1988 South American Games Finalist
- 1988 Canadian Henley Champion
- 2005 U.S. Masters National Champion
- Medalist at many North American Regattas 1985-2005: Independence Day, Schuylkill Navy, Canadian Henley, Head of Schuylkill, Head of Charles, Head of Potomac.

Justin Kershaw, as a sculling/Rowing Coach:
- 1999-2005 Wilmington Rowing Association Coach
- 2007-2010 St. Ignatius High School, Men's Varsity Rowing Coach
- 2008-2010 Black Bear Sculling Camp Instructor/Coach

Craig Gates as a competitor:
- 1988 Varsity rower at Ohio State University
- 1991 Member of Varsity lightweight eight that placed second at Dad Vail regatta & first at Intercollegiate Championship in Cincinnati, OH.  Achieved a record of 72 wins & 1 loss that season.
- 1996 Rowed for Thompson Boat Club in DC and again competed in lightweight eight & four
- 1996 Won two silvers in 8 & 4 with cox at Intercollegiate Rowing Association championships
- Have competed in sweep & sculling for WRRA over ten years, competing in races such as Canadian Henley, Head of the Cuyahoga, Head of the Ohio, & Head of the Charles

Craig Gates as a sculling/Rowing Coach:
- 2008-2010 St. Ignatius High School (Cleveland, Ohio) Men's Varsity Rowing Assistant Coach
- 2010 board member for Western Reserve Rowing Association