December 19 2016
Happy belated birthday to Darren (Sunday)!
We’re honored to welcome Brandon to our CrossFit Strongsville community! He’s an active duty Marine and he’s been bringing that fire to the evening classes!
We have our normal Saturday class offerings on Christmas Eve, but we’re only offering Open Gyms on Monday, December 26th. The Healthiest You Chiropractic Center will be open 8AM to 12PM and 230PM to 6PM. You can feel free to do Open Gyms during those times.
Every 45 secs for 9 mins, alternating between:
A) 1 Hang Power Snatch + 3 Overhead Squat, pick load
B) 5 Burpee Over Bars
*Work on jumping over the bar for the Burpees if you haven’t been doing so during the WODs.*
3 rounds for time of:
10 Snatch Grip Deadlifts, 95/65 lbs
10 Squat Snatches, 95/65 lbs
10 Chest-to-bar Pull-ups
CRX: 95/65 lbs, C2B Pull Ups
FRX: 75/55 lbs, Assisted C2B Pull Ups OR Unassisted Pull Ups
Coaching: I know what you’re thinking…that’s a lot of snatches and overhead squatting…well, you’re correct. We need to continue to develop our technique and work output in these areas, so we’re hammering them today!