Call Us: (440) 238-3338

November 2 2016

1
Nov

November 2 2016

rankel-hero-wod

November 2 2016

You may have noticed the black bin up front as you walk in. Jess Lampkowski had a great idea to help provide support for local shelters with the upcoming winter months. Here’s her post about it from the Community Core page:
As the winter months roll into CLE and we all start to bring our warm clothing out from storage, please consider bringing in any gently used coats, sweatshirts, sweaters, scarves, gloves, blankets, or NEW packages of socks that you stumble upon, that you or your family no longer use/need.
Starting tomorrow, I will set a black bin in the front area by the protein goodies counter, and after a couple weeks I will take all donations to various shelters in CLE (depending on sizes/needs). I really think together we can all make a difference for some of the many struggling in our city this winter. (Estimated 10-15 thousand staying in homeless shelters in Cuyahoga County)
Thanks so much for any support!
Jess

Additionally, we’re going to sponsor a JDRF fundraiser on Saturday, November 19th. More details will follow soon, just wanted to get it on your calendars.

STRENGTH
A) Every 2 mins for 10 mins: Strict Press
4 Strict Press, pick load
B) Every 2 mins for 6 mins: Pull-up
6 Pull-ups

WOD
Rankel
Complete as many rounds as possible in 20 mins of:
6 Deadlifts, 225/155 lbs
7 Burpee Pull-ups
10 Kettlebell Swings, 2/1.5 pood
Run, 200 m
RX: Weights and movements listed
Scale as necessary
Goal: 5 to 8 Rounds
Coaching: Leave nothing behind with this one! The rep-related movements are almost treated as buy-ins to a very fast 200m sprint, so make every effort to transition quickly into the run!

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.