January 30 2017
An honor was granted to this facility that is incredibly rare and entirely humbling. One of our most staunch and strongest supporters permanently tattoo’d the wings of uplifting strength on his body. I don’t possess the words that can accurately portray how grateful I am to this man for his conviction and I’ll allow him the due respect to share his reasons why he chose to do so, but I am forever going to regard this as one of the greatest acts of loyalty I have ever been fortunate to witness (don’t worry, I don’t expect it from everybody at all). To put the symbol of the gym on your body, Dan, is to proclaim to the world exactly what these four walls has represented for so many, myself most definitely included. The logo was designed to represent the very vision Rick and I shared of what our dream could be for so many; a place devoted to prividing a safe atmosphere to grow and lift others up in the process. By looking up and forging ahead, we are pulling ourselves out of the mire of all of life’s knock-downs and moments of bring-you-to-your-knees failures. Those wings are the mark of warrior angels, fighting the daily war of self-doubt, self-pity, and self-destruction. They are the spirit coursing through your hearts and picking you up, rep by rep, step by step, lift by lift, and every other thing we do to rage against death and loss. Dan, you are the brand. You are the gym. And you are the representation of the 100 other people and the 1000s who have stepped foot inside these four walls. You are all CrossFit STRONGsville. You are all forever tattoo’d as the change this world needs to see.
Speaking of commitment, we’re looking for all of our 1-, 2-, and 3-year Strong members to help us in a fun project we’re putting together to commemorate and celebrate your commitment! Over the next few weeks, please get an awesome photo you’d like us to display of you in action during a WOD or performing a feat of Strength and send it to firstname.lastname@example.org
Please try to do this by the middle of February so we can finish the project in time for the Open!
As I announced at the Annual Party, we’re putting together a customization of a new Rower that will have the names of everyone who has been with us for 3 or more years. We hope to have that in the upcoming weeks. Until then, we recently acquired a new Airdyne! If you haven’t tried one yet…consider your legs and lungs warned. The Airdyne will function as a spare Rx option when we need more rowers for a WOD. Be sure to thank Coach Rick for supporting the decision!
15 to 20 Minutes allotted time.
Work up to a 3-Rep Max of Back Squat.
*This kicks off the new cycle for strength you’ll see over the next 4 weeks. We’re proud of all of the great PRs we witnessed with this past series and can’t wait to see how much stronger our gym continues to become!*
Complete as many rounds as possible in 15 mins of:
10 Power Cleans, 75/55 lbs
20 Burpee Over Bars
30 Front Rack Lunges, 75/55 lbs (30 total)
By now, I’m sure you know the scaling categories.
The weight is intentionally lighter to produce a positive metabolic training effect. This should be something you can go into the pain cave for all 15 minutes with little rest or break.