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November 11 2016

10
Nov

November 11 2016

veterans_day_2016

November 11 2016

Happy Veteran’s Day!
Many of our members and namely a couple of our coaches have served in the armed forces. Be sure to thank them for the sacrifices they’ve made in honoring our country and protecting our rights. Thank you, Coach Ryan and Coach Triah!

Be sure to sign up for the upcoming Naughty or Nice competition on December 10th! Here is a link to the page:
http://naughtyornice.events/
The sooner you sign up, the more likely you’ll have the special T-shirt commemorating the event in time for the competition!
Also, be sure to follow Faith Rx’d Cleveland West on Facebook for upcoming events and our newsletter!
https://www.facebook.com/groups/499650080224628/

STRENGTH
A)Every 2 mins for 10 mins: Bench Press
5 Bench Press, pick load
B) Every 2 mins for 10 mins: Ring Dip
5 Ring Dips

WOD
4x AMRAP 3 mins: Squat Cleans and Hand Release Push-Ups
For 4 cycles:
AMRAP in 3 mins of:
11 Squat Cleans, 135/95 lbs
11 Hand Release Push-Ups
Rest 3 mins between each cycle.
For each cycle restart the AMRAP.
CRX: 135/95 lbs
FRX: 75/55 lbs
Goal: 2 Rounds per 3-Minute Cycle
Coaching: In commemoration of Veteran’s Day, we’re throwing 11 reps of 2 movements (get it? 11/11) into a sprint cycle that will be sure to challenge your strength and conditioning. You’ll have 3 minutes to rest in between the AMRAP cycles, so use that time effectively to regain composure and re-set your heart rate with good breathing and mental focus. The weight should be a little bit heavy and you may have to break the Squat Cleans into a series of sets each time like 5-4-2 or 4-4-3. Honor our veterans with your best effort!