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Monday September 13, 2010

Notice: This Sunday the 19th there will only be an 8:30 am WOD. 

This will be our 1 year Anniversary WOD.  It will be a WOD @ East Rock Park. Or Come Run The 5 Mile East Rock Challenge @ 10:00am.  This is an ECC sponsored event so let's represent.  Race proceeds benefit The Connecticut Hospice. 

If you're not running you can still help out. Let us know by Wednesday and we will put you in contact with Joe Ricco the Race Director. 

Team ECC @ the Fall Throwdown in Albany. Nice outfits

More Fall Throwdown pics posted in Media

Strength

Back Squat

8-6-4 @ 65%-75%-85%

WOD: 1min on: 1 off

Max Reps of:

3x Wallball 20/16

2x Box Jumps

      1st TRI 3rd in age group. F'in Elite!Endurance:

6x 30sec on: 60 sec off

3x 45sec on: 90 sec off

6x 90sec on: 90 sec off

3x 60sec on: 75 sec off

Shirley PR'd Firm-Man by 40 min

Shirley posted a 40min inmprovement over her 2008 performance and a 24 min improvement over her last half IM this year

Tuesday September 14, 2010

Buy-in

3x Max Rep Dip

3x Max Push-up

WOD

Run-U around building

5 P. Snatch 135/95

Run-U around building

4 P. Snatch

Run-U around building

3 P. Snatch

Run-U around building

2 P. Snatch

Run-U around building

1 P. Snatch

Fight Gone Bad Info:

Saturday Sept. 25th@ CrossFit Performance in Fairfield Registration is simple. Click on the link located on the right hand side of our website. You register yourself as a participant for the event. Everyone must sign-up on this link. When you sign up - make sure you designate Elm City CrossFit as your affiliate so your score becomes eligible for the Connecticut Cup. The top 3 male and top 3 female scores from a given affiliate will be tallied to determine the top teams.

Made simple - there is no specific team registration other than your affiliate notation. Make sure you make your minimum donation of $30 to complete your registration process. GOOD LUCK! We hope to have a huge Elm City showing.

New Shirt Pre-Order

New Shirt - Front

and back

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