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November 7 2016

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Nov

November 7 2016

kettlebell-purse-nancy

November 7 2016

The Faith Rx’d Cleveland West Chapter is excited to announce the second annual Naughty or Nice (NoN), this is our nationwide competition to support and serve children in our community. This year Faith Rx’d Cleveland West has aligned with Toys for Tots and we are really excited to see how God is using us for His good in the community. The event at CrossFit Strongsville will be held between 830AM and 1030AM on Saturday, December 10th.

Registration and participation is easy and allows scores to be tracked on the National leaderboard (similar to the Open). We would love for you to bring an unwrapped present and purchase the 2016 NoN Shirt. T-shirt purchase supports us locally and Faith Rx’d on a national level. This is a great service opportunity as we finish out the year.

Registration and more details are available at http://naughtyornice.events

Register this week so you can guarantee the shirt arrives in time for the event! Later registrations will have the shirt sent to you!

STRENGTH
A) Every 2 mins for 10 mins: Chest-to-bar Pull-ups
5 Chest-to-bar Pull-ups
*Perform regular Pull Ups if you’re still working on those instead of Modifying the C2B.*
B) Every 2 mins for 10 mins: Power Clean+Hang Power Clean
3 Power Clean+ 3 Hang Power Cleans, pick load
*Perform 3 Power Cleans, then Perform 3 Hang Power Cleans.*

WOD
Complete as many rounds as possible in 10 mins of:
Run, 100 m
10 Kettlebell Swings, 53/35 lbs
*Ok to do this WOD entirely outside.*
CRX: 53/35 lbs
FRX: 35/25 lbs
Goal: 7 + Rounds
Coaching: This is meant to be a cardio-driven WOD, so it’s ok to perform it entirely outside with the Kettlebell and running back and forth to the curb behind Johnny J’s. Every time you get back to the Kettlebell, pick it up quickly and get it moving. Hold onto it for all 10 reps and put it down safely to start your next sprint.