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Friday October 2, 2009

This weekend we will be hosting a free running clinic. Saturday classes will be at 9 am (arrive at 8:45 to WU).  Saturdays second class will be @12 NOON.  Sunday we will have an 8 am and 9 am classes.

Vote for your favorite video in the comments section.

Warm up

WOD

1RFT

("B" and "I" athletes use Hang PC. "A" athletes use PC)

15 Power Cleans [155#]

30 Ring Dips

12 Power Cleans [155#]

24 Ring Dips

9 Power Cleans [155#]

18 Ring Dips

6 Power Cleans [155#]

12 Ring Dips

3 Power Cleans [155#]

6 Ring Dips

PC http://media.crossfit.com/cf-video/cfj-nov-05/power-clean.wmv

HPC http://media.crossfit.com/cf-video/cfj-nov-05/hang-power-clean.wmv

Endurance : Time Trial

+/- 3 hours main WOD

Choose ONE of the Following Sports.

Cover as Much Distance as Possible

Swim: 15 min

Bike: 40 min

Run: 40 min

C2: 15 min

During October will be testing for skill levels 1-2.  Here are SAMPLE sheets from CF Seattle.

LEVEL 1:http://www.crossfitseattle.com/Skill%20Level%20I%20Training%20Eval%20Sheet.pdf

LEVEL 2:http://www.crossfitseattle.com/Skill%20Level%20II%20Training%20Eval%20Sheet.pdf

October's Dates to Remember:

(B/T)-banner and tent, members racing (R), gym closed (C)

3rd-Woodbridge 5k (B/T)

3rd & 4th- Free ECC Endurance and Running Clinic: 10am-1pm

10th-Hartford Marathon, 1/2 Marathon, and 5K races (B/T/R/C)

25th-Bimbler's Bluff 50K (B/T)

27th-Shoreline Sharks Monthly Meeting @ ECC

All racing information can be found at: www.hitekracing.com

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