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October 3 2016

2
Oct

October 3 2016

strongsville-crossfit-1

October 3 2016

We’re excited to finally announce our CrossFit Strongsville Community Challenge WOD on Saturday, October 22nd, with start time to be announced. This event is for current members of CrossFit Strongsville only! This event will start with a workout challenge very similar to a “pump & run,” but with a CrossFit twist. After the challenge, we’ve reserved the patio at Johnny J’s to grab food and refreshments until 4PM.
Here’s the details:
Teams will consist of 4 athletes, split amongst 4 divisions.
Divisions are
Male Only, Female Only, Co-ed (2M/2F), and Family (at least 1 Adult/Parent).
Teams will complete 4 Barbell “Pump” movements, each for 2 Minutes total, assigning 1 athlete per movement. The total number of good reps completed in the 2 minutes will be multiplied by the total weight lifted to achieve a score. All 4 scores will then be added together. The “Pump” movements are
Front Squat
Dead Lift
Clean (Power or Squat)
Shoulder to Overhead
After that, there will be a short rest.
Then, Teams will collectively complete 3 Miles of Rowing and Running (2400 meters each), split into intervals of 400 meters and 1 athlete performing the movement at a time. During the switch, all members of the team must complete 5 burpees before the next athlete can begin their row or run. The total time for the “Row & Run” will be recorded. Then, the total score of the “Pump” in pounds will be converted into minutes (conversion table will be released soon) and will be subtracted from their total time of the “Run.” This will be their total score and used to determine winners.
Winning teams will receive some acclaim, goodies, and account credit for apparel or merchandise.
Cost is $25 per person and includes a pair of the new CrossFit Strongsville Socks featured above (CREW STYLE ONLY).
A Team Registration board will be available at the box and registration is open until October 18th with a pre-pay.
Four teams will be running at a time with slotted heats.
Email david@crossfitstrongsville.com to register your team, invoices will be sent out with each registration. Use the CrossFit Strongsville Community Core page on Facebook to pick your teams!

STRENGTH
Front Squat:
4×6 at 70% 1RM
Push Press:
3-3-3-3-3
Body Rows:
3×12
*Use a barbell attached to the rig.*

WOD
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Thruster, CRX: 75/55 lbs, FRX: 45/33 lbs
Sumo Deadlift High-pull, CRX: 75/55 lbs, FRX: 45/33 lbs
Hand Release Push-Up

Be sure you are using great form on the Sumo Deadlift High-Pulls to drive your feet through the ground and initiate that strong vertical momentum.