Wednesday Feb 18th


1. Every 2 minutes for 20 minutes...

SN + 3 OHS

2. For Time 12 min cap
        21-15-9
        WALL BALL @20/14 (10 feet for men and 9 feet for women)
        BOX JUMP @24/20
 Then
       9-15-21
       Shoulder to overhead @115/75
       WALL BALL (same)

rx plus: 155/105

Tuesday 2/17/15

Warm-up 8 min clock ...
TGU/WM/AB @ a moderate weight.

1. For time: 10-9-8-7.....1

Thruster @115/75
Bar facing burpee

rx plus: 135/95

one minute rest after the previous wod...

3 minute AMRAP
CTB PULLUP         RX PLUS: ring mu

2.  EMOM x 10 

Push Jerk (1-1-1-1-1-1-1-1-1-1)
no more than 10 minutes! for those stronger athletes i would like for you to practice taking bigger jumps! be smart ...don't make a jump you know will cause harm! CLEAN REPS AND MOVE WELL!

Monday Feb. 16th

1.  3RFT
15 deadlift @135/95
15 front squat @135/95
10 minute cap
RX plus: 185/125
Scale to a weight you can finish the wod within the time cap BUT push yourself guys!!!!


2.  Toes to bar ladder
Min 1: 1
Min 2: 2
And so on ....
Scale: do butterfly sit-ups or knees to elbow

Feb. 10, 2015

Warm-up  8 min clock ...
TGU /WM/AB
@ a moderate weight

1. Metcon (AMRAP - Reps)

22 min AMRAP
10 SN @95/65
10 ring mu
10 sn @115/75
10 ring mu
10 sn @135/95
10 ring mu
10 sn @155/115
10 ring mu
10 sn 185/125

* scale mu to 15 ctb pull-up
* scale snatch weight to 85/55 for entire WOD so don't change weights.

RX plus ... All snatches must be caught in full snatch... Everyone else get it done!

RX plus weight:
135/95
165/115
185/125
205/135
225/155

Community Workout This Saturday!

Free community workout coming up this Saturday, February 14th at 10 AM - 11:30 AM. 

Grab a friend and enjoy a great Saturday morning.

We'll have some of the best coaches in Cincinnati teaching proper movement and motivating us to keep charging forward on the path to better health. This 90 minute session is designed to teach the fundamentals of CrossFit but will also make an experienced athlete sweat. 

Join us Saturday, February 14th at 10 AM to start your day off right!

Where did our WODs go?

We're now posting our WODs internally through our WODIFY workout system. You can access WODIFY with your email and password linked to your CrossFit Cornerstone membership.

Keep up to date with things happening at the Cornerstone through this Stone Blog!

Wodify

You should all be receiving an email from our new system- Wodify. Just a heads up! Remember this is where you will be tracking your wods/progress so check it out! Tomorrow's wod will be posted on it! Good things happening...more to come :)

NEW BOX !!!!

Hey guys! Just a heads up! Everything is ready for tomorrow's opening BUT the locker rooms/showers will NOT be ready till mid week. We do have a restroom for you all to use :) Sorry for this inconvenience ...promise having the three showers in each restroom will be worth it!

When you park, please park on the right side of the building. We will have painted spots sometime this week but park normally ...We own this whole area ...exit the opposite way towards the back to avoid any traffic issues between classes.

There is a door on the side you all will enter. It's marked clearly and an easy access to the Bay Area where you put all your bags and whatever you all bring with you!

Tomorrow before every class we will talk about basic information. Please stay in this area till your coach comes in ...any questions will be addressed here. We will walk out to the main floors and talk about each area before the wod.

Thanks everyone for your support and an EXTRA thanks for those who helped all weekend and the weeks before leading up! We are blessed to have such wonderful people ...love you all !!!!!

See you all tomorrow :)

KID'S SUMMER CAMP!!

WE ARE EXCITED TO ANNOUNCE OUR FIRST CROSSFIT KID'S SUMMER CAMP! Ages 6-13.

THE DAY WILL RUN 9AM-12PM.

THE FIRST TWO SESSIONS ARE:

  1. JUNE 16-18
  2. JUNE 23-25

Member pricing: $125 for the week.

Non-member pricing: $150 for the week.

Discount offered for each additional child.

JULY SESSIONS: 7-9 & 14-16

AUGUST SESSIONS: 4-6 & 11-13.

EMAIL MEGAN with questions at meg1york1@gmail.com

Friday 5.30.14

  1. Burpee ladder
  2. min one 1 burpee ...minute two 2 burpees and so on...

  3. 800 recovery after everyone finishes.

  4. OTM x 10 5 CTB pull-ups / pull-ups

REMINDER: tomorrow we will be completing the final move! 9am class (Saturday) will be our last class together in the old gym! So no 10am class !!!!!!! Following this we will need as many hands as possible moving mats and whatever else is left! This new space is going to be great! CANNOT wait till you all get so see the new STONE :)