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October 29 2016

28
Oct

October 29 2016

Tricks and Treats

October 29 2016

Collectively, Crossfit Strongsville, The Healthiest You Chiropractic Center, and Faith Rx’d Cleveland will be sponsoring a booth and carnival game at Tricks & Treats for Grace Church in Middleburg Heights (On Pearl Road, just off of 71). There are tons of things for the whole family to enjoy, including bouncey houses, games, baloon artists, and so much more. Oh, and candy, lots and lots of candy! And the kids can dress up to get some practice reps in for halloween! The event runs from 1 to 3 pm and if the weather is bad, they’ll hold everything in doors. We look forward to seeing you and the whole family there. Rumor has it that Superman might be at our booth, too!
(I wonder who that might be?)

Don’t forget to dress up on Monday for Halloween! We’ll be taking pictures of each class and awarding complimentary Formula O2 to the best dressed in each class!

STRENGTH
Single Leg Kettlebell Deadlift:
6-6-6-6-6
*6 Reps per leg.*
Medicine Ball Leg Curl:
4×10
*Athlete can use a band curl, instead.*
Chin-up Hold:
3x 10 secs

WOD
Complete as many rounds as possible in 25 mins of:
25 Thrusters, 45/35 lbs
25 Burpees
25 Sumo Deadlift High-pulls, 45/35 lbs
Only Rx or Scaled will be attributed in class.
Goal: 4 or 5 rounds
Coaching: I’m not going to lie, this is one of the most deceptive “easy” WODs I’ve done in a long time. At 25 Minutes, you’re in for a mental marathon of forging the will to pick up the bar over and over again. The weight is purposely light, so nobody should go higher than the prescribed weights because this WOD is all about volume of reps. You should be able to continuously move for 25 minutes, that’s the magic of this one.