August 22 2016
Thank you to everyone who came out to support Dr. Max, Jeremy, and Coach David as members of the Strongsville City Team at the Grid Iron Classic: Strongsville City vs. Strongsville Football League. The City took the win with a score of 21 to 14 and played their hearts out. Shoulders were separated, stitches were needed, fibulas were broken (Jeremy), and grass stains were abundant in this friendly flag football match up. On the sidelines, rumors abound of a possible CrossFit Strongsville Turkey bowl…stay tuned!
Also, we will be sending out this notice as an email this week, but I wanted to provide a sneak peek at an exciting opportunity we’re launching in September for new members:
Over the past few months, we’ve asked for feedback from many of you to get a sense for what we do well and where we can improve. You’ve likely noticed a number of changes over the past few weeks as we work to improve CrossFit Strongsville and provide an even better environment for you.
In September, we’ll begin the initial round of our ‘New You Challenge’, which is a 6-week women only challenge for new members. The reason we’re only offering it for new members is that the program has a fundamentals focus that begins with our most basic movements, gradually bringing these new participants to a level where they feel comfortable with the complexity and challenge of our normal classes. Depending on the success of the program, we will later be rolling out a similar, men only challenge, to better focus on the goals and concerns of each group throughout the 6-week period.
Part of the challenge will include a nutrition plan. Once we learn what works best for the challenge group, we hope to incorporate what we learn over the course of the initial program and roll out a similar nutrition challenge for the member group. If you’d be interested in further nutrition guidance or coaching, please let us know, so we can ensure we’re providing the services you’re looking for!
We’re extremely excited about the upcoming New You Challenge as a great way to introduce new people to CrossFit and change their lives through fitness. We wanted to announce the program in advance, as it will impact our schedule for a few class times:
• 6:30 AM Monday, Wednesday, and Friday will become a New You Challenge Class Session. If you have attended 6:30 AM in the past on those days and the 5:30 AM class does not work for your schedule, please email [email protected] so that we can arrange for other options or coverage. Please include whether Tuesdays and Thursdays at 6:30AM would be an option for you.
• 11:30 AM Monday, Wednesday, and Friday will become a New You Challenge Class Session, replacing an open-gym period.
• 7:30 PM Tuesday & Thursday, and 10:30 AM Saturday will become a New You Challenge Class Session, replacing 7:30 PM WODs on those days, and the 10:30 AM Open-gym on Saturday.
We really appreciate your support and flexibility as we begin the challenge, as by further growing the community, we’ll be able to continue improving equipment quality, provide more services, and continue our mission of changing lives for the better. Please introduce yourself and encourage the new faces you may see at the gym, and give them a high 5 after a workout. It makes a world of difference in making people feel more comfortable and welcome as they join this awesome family!
Thanks for everything you do to make CFS a great place!
David and Rick
3×3 at 85% 1RM
*Establish a Heavy 3-Rep working set, touch-and-go, and then perform the 3 sets of 3 reps at 85% of that number.*
B) Push Press:
4×5 at 80% 1RM
3 rounds for time of:
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans, 135/95 lbs
*Modified version available on Beyond the Whiteboard and can include any form of assisted Pull-Ups with Assisted Dips instead of Muscle Ups.”
This WOD debuted first back in 2005 as a tribute to 3 women who were instrumental in the foundation of what we know CrossFit as today. They were Nicole Carroll, Eva Twardokens, and Annie Sakamoto, and there are also 3 individual “Girl” WODs named after them that we regularly see in our programming and countless other CrossFit gyms around the world each year. As the name implies…this one gets nasty. Your legs and grip will take a quick and spicy beating. Let’s start this week off right!