Saturday mornings on Madison Avenue - CrossFit

Watch this video to get an idea of what we do at CrossFit Cleveland - RAW Fitness, LLC. RAW stands for Random Ass-kicking Workouts. We change the workout every day so you don't get bored with the same old routine, day in and day out. Doing the same workout regularly allows your body to adapt to it, resulting in a loss of effectiness and results.

There's also a brief clip of Paul and Nancy conducting our CrossFit Basic Training class. We offer this class every Saturday at 9:30AM at no charge.

Deck of Cards Workout at CrossFit Cleveland

Our members love doing a Deck every now and then. We use a standard deck of card, including jokers. Each suit represents an exercise and each card equals the number of reps for each. We start the clock and begin turning over cards. Jokers are usually assigned to something no one likes very much, like a dozen burpees or sommersaults. The whole workout takes about 30 minutes, and yes, it's harder than it sounds.

Here's a short clip from early December when we were still completing the Buildout.



You can do this workout anywhere, with little or no equipment. Pick any four - Pushups, squats, lunges, box jumps, pullups, thrusters, overhead squats, KTEs, Back extensions, jumping burpes pullups, situps, tire slams, the list is endless.

CrossFit Basic Training and Member's Workout of the Day 01/05/08

The 9:30am Basic Training class focused on proper squat and pushup form followed by a 'mini-cindy' workout consisting of max rounds in 10 minutes of 5 pullups, 10 pushups and 15 squats.

Paul uses Jessica and Justine here as examples of great form. They've been with us since our early days in the Metroparks, welcome back ladies.



Our members had a great time with 15-12-9 reps of pipe & box jumps, DB thrusters, burpees and sommersaults. The workout didn't phase Jason though, I've got to start making the workouts a bit more challenging for him!

I've posted more pictures on our flikr site, see the link at the top of this page.

If burpees aren't enough to add intensity to your CrossFit workout, try adding sommersaults or forward rolls into the mix too. Getting upside-down while training has an interesting effect. Come see us at CrossFit Cleveland, our group is growing strong.

20 people jam last week's CrossFit Basic Training Class

We taught the basics of the squat, overhead press and pushup, stressing proper form and technique. We ended the session with a simple 15 minute workout that few will forget!