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December 1 2016

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Nov

December 1 2016

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December 1 2016

How is your holiday shopping going so far? We updated our stock on a lot of our apparel and still have the custom CrossFit Strongsville socks, zip-up hoodies, and sweats up for grabs! If you purchase 2 items, you’ll receive a one-time $5 discount, $10 for 3, and $15 for 4 or more! We’ll be adding a display soon so you can see most of it!

STRENGTH
A) Every 1 min for 5 mins: Overhead Squat
5 Overhead Squats, pick load
B) Handstand Hold:
5x 30 secs

WOD
“Tabata” Style: 8 x 20 secs / 10 secs
Tabata Overhead Lunge, 75/55 lbs
Tabata Box Jump, 24/20 in
Tabata Lateral Burpee (Over Barbell)
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.
Every lunge step counts as a rep
CRX: 75/55 lbs, Box JUMP, JUMP over Barbell
FRX: Pick Weight, Jump or Step Up, Jump or Step Over Bar
Goal: 3 to 6 reps per movement for each interval
Coaching: For the overhead lunges, every step counts as a rep. Try not to waste time by dropping the bar for each of the 10 second rests. Instead, place it on your back so you can push press it back into position quickly. You’ll stay on each movement for all 8 intervals, then move on to the next during the 10-second rest. Consistent effort is always the key with tabatas.