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July 8 2016

7
Jul

July 8 2016

nooma

July 8 2016

The NOOMA brothers will be in on Saturday, July 9th, from 8:30 to 11AM to sample the new updated flavors for CrossFit Strongsville members. They’ll also be participating in the 9:30AM class! Let’s welcome them with open arms and show them some serious gratitude for bringing in the free drinks! We’re working on a new partnership with them to begin carrying the NOOMA line again.

SUPPLEMENT SPOTLIGHT
33_logo

Thirty Three Nutrition, founded in Ohio, provides an excellent pre-workout product called Pre-33. Due to a special partnership we’ve established, we’re offering a $5 discount off of the normal retail value at $44.99. This pre-workout has clinically-measured and tested ingredients to stimulate the nervous system without hitting too hard with a caffeine rush. It can act as a perfect pick-me-up while aiding in increased blood flow and oxygen uptake into muscles.

STRENGTH
Power Snatch :
3 @ 60%, 2 @ 65%, 2 @ 70%, 2 @ 60%, 2 @ 65%, 2 @ 70%
Back Rack Barbell Lunge
12-12-12-12
*Perform 6 reps per leg*

WOD
In 15 mins do:
Row, 1000 m
then in the remaining time, AMRAP of:
5 Handstand Push-ups, FRX: HSPU Progressions
10 Pull-ups, FRX: Assisted Pull-Ups
15 Overhead Squats, CRX: 75/55 lbs, FRX: 45/33 lbs
20 Knees To Elbows, FRX: Hanging Knee Raises

As you approach the WOD, be sure to consider pacing the Row so that you have enough time remaining to accomplish a  few rounds of the AMRAP but don’t blow out all of your energy on setting a new 1000m PR! The remaining AMRAP will challenge your entire body with pushing, pulling, squatting, and especially core strength. In larger classes, we may split the groups to have one side work on strength while the other completes the AMRAP.