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November 4 2016

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Nov

November 4 2016

suzanne-dina-and-the-kids-for-jdrf-2015

November 4 2016

On 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!
Here is what Suzanne wrote about the event last year:
Community:
“A feeling of fellowship with others, as a result of common attitudes, interests, and goals”
From the bottom of my soul I want to thank each and everyone one of you who came out today to support or donated to JDRF. We have such an amazing community. Seeing the pictures of everyone in their blue, seeing Kathyrn with her girls, and Dale with his granddaughter, that is what CFS is about: community. We may not be the biggest but we are the best. Today was for the little girls in this picture plus the countless others(like my oldest and Dale’s daughter and Ben W’s sister), to help find a cure so they can live life without being attached to the pumps on their hip. So again, thank you

STRENGTH
A) Every 2 mins for 10 mins: Box Jump
2 Box Jumps, pick height
B) Every 2 mins for 6 mins: Front Squat
3 Front Squats, pick load

WOD(s)
Complete as many rounds as possible in 3 mins of:
30 Toes-to-bars
max rep Thrusters, 75/55 lbs
REST 3 MINUTES
THEN
Complete as many rounds as possible in 3 mins of:
20 Toes-to-bars
max rep Thrusters, 95/65 lbs
REST 3 MINUTES
THEN
Complete as many rounds as possible in 3 mins of:
10 Toes-to-bars
max rep Thrusters, 135/95 lbs
*Score is number of reps completed for Thrusters for each AMRAP.*
CRX: T2B, 75/55 lbs, 95/65 lbs, and 135/95 lbs
FRX: Hanging Knee Raises, 45/33 lbs, 75/55 lbs, and 95/65 lbs
Goals: 10 reps of Thrusters for the first AMRAP, 12 for the second, and 15 for the third
Coaching: This is a great warm-up for the style of WODs we see in the Open. It also ignites metabolic activity with the balance of rest set against sprinting intervals with whole-body movement. Rock out the T2B quickly in order to buy enough time to pick up the barbell and get the Thrusters going. Do everything you can to hold onto the bar for the first 2 AMRAPs and strategically break up the 3rd set of Thrusters to maximize the reps performed.