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October 7 2016

6
Oct

October 7 2016

cfs-hoodies-and-sweatpants-2016

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 david@crossfitstrongsville.com to order. We will charge the card on file unless otherwise noted. The sizing for the hoodies are as follows:

XS S M L XL 2XL 3XL
Body Length 26 27 28 29 30 31 32
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:

XXS XS S M L XL 2X 3X 4X
Waist 24 26 28 30 32 34 36 38 40
Inseam 28 28.5 29 30 31 31.5 32 32.5 33

STRENGTH
Snatch High Pull:
4×4 at 65% 1RM
*Use 65% of your best Snatch weight.*
Pull-ups:
4×8
*Scale as needed, work on kipping.*

WOD
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.