January 12 2017
Don’t forget to RSVP and provide $10 per person for the Annual CrossFit Strongsville party being held at the Drotleff’s on Saturday, January 21! We need to confirm with catering by early next week! Don’t miss out on this fun event that has always been a great celebration of our COMMUNITY (anyone taking a drink for that one?). Even if you’ve only been with us for a day, you are more than welcome to join! At the event, I give my annual “State of the Strong” address that has often prompted laughter, tears, and occasionally drinking games involving the key vocabulary words I overuse. Above all, it’s a time to unwind with and befriend some of the best people you know.
20 Minutes allotted time.
10 Minutes to establish heavy Power Snatch.
Take 75% of that weight.
10 Minutes to perform 5 Sets of 5 Reps at that weight.
10 rounds, 30 secs per station, of:
10 Meter Shuttle Run
Rest 30 secs
Strict Shoulder Press, 95/65 lbs
Rest 30 secs
Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 30 secs.
Athlete MUST touch floor at end of each 10m Shuttle run. Shoulder Presses are Strict, so no dip or use of the legs.
Category 1 Scaling: Men 45-75 lbs, Women 35 – 55 lbs.
Category 2 Scaling: Modifying the run with Calorie Row.
Category 3 Scaling: Both options listed above or changing movements.