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September 12 2016

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Sep

September 12 2016

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September 12 2016

Happy Birthday to Coach Katie and Rini!

This post comes with bittersweet joy as we celebrate Coach Katie’s birthday. The young woman who walked into CrossFit Strongsville nearly 3 years ago with exuberance and drive; who soon became a coach, developing others and herself, and who has continued to love this gym and its family through every trial and every victory, will be transitioning to a new position and career path outside of the gym next week. Throughout this time, we’ve had the honor of witnessing her grow in every way and, in return, Max, Chrissy, Rick, and I have grown because of her influence. She has that unstoppable nature that, like a comet, soars and lifts others along with it. All of us are lucky to have been a part of this chapter and I know she will be incredibly successful in her next endeavors. She’ll be able to enjoy classes as a member again, too, so this is isn’t even a “goodbye,” it’s a “good luck!” As she wraps up this week formally coaching, wish her well and be sure to thank her for everything! Thank you, KB!

STRENGTH
A) Snatch + Hang Snatch + Overhead Squat:
5×1 at 75% 1RM
*This is performed as a Complex:
1 Snatch (Squat!)
+
1 Hang Snatch (Squat!)
+
1 Overhead Squat
= 1 Rep
B)Snatch Grip Deadlift:
4×2 at 105% 1RM
*105% of your best snatch weight.*
C)Sotts Press:
3×2
*Use a light weight.*

WOD
For time:
3 rounds of:
15 Overhead Squats, CRX: 75/55 lbs, FRX: 45/33 lbs
Run, 400 m
— then —
Rest 2 mins
— then —
3 rounds of:
15 Push Press, CRX: 75/55 lbs, FRX: 45/33 lbs
Run (medicine ball), 20/10 lbs, 200 m
— then —
Rest 2 mins
— then —
3 rounds of:
15 Sumo Deadlift High-pulls, CRX: 75/55 lbs, FRX: 45/33 lbs
Run (Backwards), 100 m

Three Sprints are being combined into one WOD today! Choose a load that you can keep moving through for the 15 reps without having to break. The point of this WOD is to be constantly moving.