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January 4 2017

3
Jan

January 4 2017

January 4 2017

Whatever you got to do, including physically picking somebody up and carrying them in, now is the time to refer your friends to CrossFit Strongsville!
Some of you have already received our new fancy Gift Cards that we’re using to help you bring your friends, co-workers, neighbors, dentists, garbage men, etc. into our community and we’re excited to have them join! Throughout the remainder of the week, we’ll give you a gift card to hand to somebody you have in mind. They can use this for $100 off their first month, which is a killer deal (They would invest only $25 plus tax for their first month if they did 2x/week)! In addition, you’ll receive $100 off your next month when they purchase their membership. This is replacing our other referral bonus of a free month because we’ve learned that it’s important individuals INVEST in themselves by committing to the program and you will get your referral benefit more quickly. When you hand them the card, tell them to go to our website to fill out the introduction form and bring the card with them when they come in. We’ll handle the rest! It’s a new year and many of the people you care about want to change their lives through fitness for the better. Give them the best opportunity to do so and save some money in the process!

STRENGTH
20 Minutes total allotted time.
You will have 10 minutes to work up to a Heavy Split Jerk (rack or from the floor).
Take 75% of that weight.
Then you will have 10 Minutes to perform 5 sets of 5 reps at that weight.

WOD
10 rounds for time of:
15 Deadlifts, 135/95 lbs
15 Push-ups
Category 1 Scaling: Males use 45 to 115 pounds, Females use 35 to 75 pounds.
Category 2 Scaling: Knees remain on floor for push ups or “Snaking Pushups.”
Category 3 Scaling: Both options listed above or Modification to reps (10 instead of 15, for example).