October 7 2016
Happy Birthday to Nick Catanzarite!
The CFS Hoodie and Sweatpants Pre-Order goes live starting today!
Both are unisex sizing. The Hoodies are Eco Grey (ignore the striping in the mock-up) and range from XS-3XL and the Sweatpants are Black ranging from XXS to 4XL. The Logo will be a little bigger on the sweatpants with CrossFit Strongsville running down the opposite leg. Both are $45 each plus tax or you can order multiples at a $5 discount to each item (so one hoodie plus one pair of sweats is only $80 plus tax. We will close the pre-order on Saturday, October 29th and expect a 2-to 3-week turnaround. We are only accepting pre-orders and pre-pays for this so no extra items will be ordered (sorry absolutely no exceptions). We will have the order forms in the gym and you can let the coaches know to take down the info or email email@example.com to order. We will charge the card on file unless otherwise noted. The sizing for the hoodies are as follows:
|Body Width||16 1/2||18||19 1/2||21||22 1/2||24||25 1/2|
|Sleeve Length||25 3/4||26 3/8||27||27 5/8||28 1/4||28 7/8||29 1/2|
The sizing for the sweats are as follows:
Snatch High Pull:
4×4 at 65% 1RM
*Use 65% of your best Snatch weight.*
*Scale as needed, work on kipping.*
Complete as many rounds as possible in 20 mins of:
20 Kettlebell Swings, 70/53 lbs
Run, 400 m
20 Overhead Plate Lunges, 45/35 lbs
*Lunges are 1 rep per leg, so L + R = 2.*
CRX: 70/53 lbs KB, Run, 45/35 lbs Plate
FRX: 53/35 lbs KB, Run or Row 500m, 25/15 lbs Plate
Goal: Achieve 4 to 5 rounds, constantly moving.
This is one of those awesome endurance-style WODs because the movements aren’t complex, but require consistent effort to pick up the weight or pick up your legs and get them moving. Shoot for 4 rounds with little break.