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November 15 2016

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Nov

November 15 2016

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November 15 2016

Faith Rx’d Cleveland West will be holding an event at 8PM at Strong Tower CrossFit in Middleburg Heights. RSVP here
https://www.facebook.com/events/672967096202331/
and be sure to like our page! We also have a monthly newsletter you can subscribe for here:
http://eepurl.com/clnMZn

This Saturday, November 19th, we’re going to show our support for National Diabetes Awareness month with our second annual JDRF fundraiser community WOD. During the 8:30, 9:30, and 11:30 AM classes, we’re opening our doors to anybody who would like to come in for the workout. We’re asking for cash or check (made payable to CrossFit Strongsville) donations and 100% of the funds gathered that day will go to the local JDRF (Juvenile Diabetes Research Fund) in Independence. Last year, we raised over $450 and I believe we can beat that! As usual, the workout will be scalable to all levels and families are more than welcome. We’ll need everyone who isn’t currently in our system to fill out waivers, too. Don’t forget to wear BLUE!

STRENGTH
A) Every 1:30 for 9 mins: Push Jerk
5 Push Jerks, pick load
B) Handstand Hold:
6x 30 secs

WOD
In 15 mins do:
Row, 1000 m
then in the remaining time, AMRAP of:
15 Thrusters, 95/65 lbs
30 AbMat Sit-ups
CRX: 95/65 lbs
FRX: 55/45 lbs
Goal: 3 + rounds
Coaching: Crush the row to save some time for the remaining AMRAP by developing a strong pace from the start that is manageable. Then, in the last 200 or 150 meters, crank it to finish. Take a few moments to breathe and collect your bearings, then pick up the bar to effectively get at least 5 reps in of the Thrusters. After you’ve finished your first round, strategically break up the Thrusters into either sets of 8 and 7 or equal sets of 5. Keep those Sit-ups going so that you don’t waste time lying down!