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August 23 2016

22
Aug

August 23 2016

power outage

August 23 2016

The team at CrossFit Strongsville would like to wholeheartedly thank you for understanding how the power outage effected our ability to run classes and continue our services. More information is being made available and the electric company has been working to re-establish service for us. Essentially, it appears that the storms on Sunday night may have produced a lightning stike that damaged our transformer. The lighting, our computers, and stereo system all were subsequently knocked out due to the surge. We’ll continue to replace what we need to so that we can operate as normal. Thank you for your continued patience with the matter.

Also, Happy Anniversary CrossFit Strongsville and The Healthiest You Chiropractic Center! 3 Years ago, today, we opened these doors and you have all continued to build it, strengthen it, and fill it with fire! Thank you all!

STRENGTH
A) Ring Dips:
5×7
B) Bent Over Barbell Row:
10-10-10
C) Bulgarian Split Squat:
12-12-12
*6 Reps per leg, 12 total.*

WOD
For time:
21 Thrusters, CRX: 95/65 lbs, FRX: 75/55 lbs
Run, 400 m
9 Toes-to-bars/FRX: Hanging Knee Raises
15 Thrusters, CRX: 95/65 lbs, FRX: 75/55 lbs
Run, 400 m
15 Toes-to-bars/FRX: Hanging Knee Raises
9 Thrusters, CRX: 95/65 lbs, FRX: 75/55 lbs
Run, 400 m
21 Toes-to-bars/FRX: Hanging Knee Raises

Our WOD today will likely produce that same metabolic effect of the epic “Fran cough” as you perform global flexion and extension while having to gather your breath during the run. The T2B and Hanging Knee Raises will hammer what’s left of your core and grip. The good news? The Truster reps decend. The bad news? The Hanging reps ascend. The extra good news? You’ll be better for it.