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January 23 2017

22
Jan

January 23 2017

January 23 2017

Happy Birthday Dina and Monica!

Thank YOU to everyone who made it for the Annual CrossFit Strongsville party! The food, conversation, white elephant gift-giving, jello shots, and community were all so wonderful! I’m always so grateful for this group of crazy people that pour into my life and the lives of everyone around them. I’m excited for what 2017 will bring and how much more we will grow together.

STRENGTH
10 Minutes allotted time.
Perform 5 Sets of 10 Reps of Handstand Push-Ups.
Modify with Assisted AbMat/Plate Combination, Wall Climb to Press, 10 Push Ups + 10 Headstand Knee Tucks, Pike Push-Ups

WOD
For time:
5 rounds of:
5 Pull-ups
10 Push-ups
15 Air Squats
— then —
50 Thrusters, 95/65 lbs
— then —
5 rounds of:
5 Pull-ups
10 Push-ups
15 Air Squats
Category 1 Scaling: Males 45 – 75 pounds, Females 33 – 55 pounds.
Category 2 Scaling: Assisted Pull-Ups, Knees down for Push-Ups, Snaking Push-Ups
Category 3 Scaling: Both options listed.