Forging Elite Fitness in Beachwood, Ohio

WOD for Saturday, May 25

"Let the bodies hit the floor .."

REMINDER:  8 and 9am class ONLY .. DB in the house for another Olympic Lifting Clinic from 10a-2p.

WOD:
AMRAP in 15 minutes of:
50ft. Overhead walking lunge [45/25]
10 Deadlift [225/155]
15 Toes-to-bar
20 Wall ball shot [20/14]

POST-WOD:
3 x 12 Back extension, rest 1 minute between sets 

WOD for Friday, May 24

** 8am and 9am classes ONLY ** on Saturday, May 25 as we are hosting Olympic Lifting with the man himself, USAW Advanced Level Coach Dan Bell .. Few spots still remaining!

WOD:
Snatch 5x2 increase load per set
Clean + jerk 5x2 increase load per set
Overhead squat 5x3 increase load per set

WOD for Wednesday, May 22

SKILL:
Muscle-up 5x3, Muscle-up transition 5x6, or Ring dip 5x10 -- depending on where your skill set is with the muscle-up

WOD:
For time:
20 Wall climbs
40 Sumo-Deadlift high-pull [95/65]
60 Double-unders
80 Air squats
100 Sit-ups

WOD for Tuesday, May 21

STRENGTH: 12 minutes to complete
Back squat - 20 reps unbroken ... We know the drill by now, right?

WOD:
Part I.
Perform 2 hang power cleans on the minute for 10 minutes - go heavy!
Part II.
3 rounds for time:
10 Hang power cleans [135/95]
10 Bar-facing burpees

WOD for Monday, May 20

Third time's a charm?

See posts from Friday, May 20, 2011 AND Monday, May 21, 2012 if you want a clue as to what I'm talking about. It's almost like CFD tradition.

WOD: 45 minute time cap
"Eva"
5 rounds for time:
800m Run
30 Kettlebell swings [70/53]
30 Pull-ups

Since we don't do birthday WODs anymore, we can't blame this one on Marty -- but HAPPY BIRTHDAY, MARTY!

Don't EVER think for a minute that you're not loved around here.

WOD for Saturday, May 18

The Attack hops over his bar with ease

WOD: 30 minute time cap
10-9-8-7-6-5-4-3-2-1 reps for time: **
Thruster [115/75]
Handstand Push-up
** 200m Run after each round

WOD for Friday, May 17

WOD:
Snatch 80% 5x1
Clean + jerk 80% 5x1
Deadlift 6x2 -- increase load per set

WOD for Wednesday, May 15

WOD:
For time:
400ft. Bear crawl
40 Power Snatch [75/55]
40 Toes-to-bar
40 Push press [75/55]
40 Medicine ball clean [20/14]
40 Pistols
40 Standing broad jump
40 Barbell lunge steps [75/55] 

WOD for Tuesday, May 14

Getting good use out of the pull-up rig!

STRENGTH:
Back squat - 20 reps UNBROKEN -- ADD WEIGHT ** 

** You should be proud of where you are by now, and excited to continue to hit some big numbers by the end of the month!

WOD:
AMRAP in 15 minutes: 
800m Run Buy-in **
-
14 Wall ball shots [20/14]
7 Chest-to-bar Pull-ups
14 Burpees 

** = only done ONCE, at the start of the WOD

WOD for Monday, May 13

We hope all our CFD Nation madres out there had a great Mother's Day!

Thanks again to our new friends at Paleo to Me for coming by on Saturday with their yummy samples! We are pleased to announce that CFD HQ is now an official pick-up spot for Paleo to Me deliveries every Monday. Here's how it works:
1. Visit www.paleotome.com to view their menu (new menu comes out every Mon)
2. Order your meals by Thursday ($20 minimum)
3. Pick up your meals on the following Monday at CFD HQ

... Easy as 3-2-1 go!

Progenex reminder: There is a sign-up list on whiteboard. Cash must be in by THIS Friday, May 17.

WOD:
"Elizabeth"
21-15-9 reps for time:
Clean [135/95]
Ring Dip

POST-WOD:
3 sets, not for time
20 Hand-release push-ups
20 GHD Sit-ups