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January 14 2017

13
Jan

January 14 2017

January 14 2017

Happy Birthday Ryan!

STRENGTH
The WOD is a longer one, with a 50-minute Cap, so only perform Strength after you’ve completed the WOD and with the Coach’s instruction. Choose from the 5 Days listed this week:
5 Sets of 5 Reps at 75% of:
Thruster
Power Clean
Overhead Squat
Power Snatch
Sumo Deadlift High Pull

We’re excited to announce USAW national weightlifting coach Reggie Hodges will be hosting a weightlifting seminar January 28th from 12:30 to 2:30PM at CrossFit Strongsville! Cost is $25 and only reserved to 16 participants. Further info here:
USAW Coaching Course (1)

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

WOD
“Holleyman”
30 rounds for time of:
5 Wall Balls, 20/14 lbs
3 Handstand Push Ups
1 Power Clean, 225/155 lbs
*Scale as needed*