Call Us: (440) 238-3338

November 16 2016

15
Nov

November 16 2016

fb_banner_non_2016

November 16 2016

There’s still time to register for the Faith Rx’d Cleveland Naughty or Nice event, hosted at CrossFit Strongsville on Saturday, December 10, from 8:30AM to 10:30AM. Be a part of this great cause and support your local chapter!
http://naughtyornice.events/

There is a Faith Rx’d event tonight (Wednesday) at Strong Tower CrossFit in Middleburg Heights at 8PM!

STRENGTH
A) Every 1:30 for 9 mins: Sumo Deadlift High-pull
5 Sumo Deadlift High-pulls, pick load
B) Every 1:30 for 9 mins: Feet Elevated Ring Rows
10 Feet Elevated Ring Rows
*Have your feet on a box (12/16/20/24) to accentuate the pull.*

WOD
10 rounds for time of:
21 Lunges
15 Kettlebell Swings, 53/35 lbs
9 Pull-ups
CRX: 53/35 lbs, Unassisted Pull Ups
FRX: 35/25 lbs, Assisted Pull Ups
30 Minute Time Cap
Coaching: The lunges are one rep per leg, so start the second set on the opposite leg of how you finished the first set. With ten rounds, there is a possibility of the 6th-round wall being put up in your mind. Break through it and center on just the next rep to see the end of this workout.