09-24-09 - Thursday
New class times posted!
New schedule is Effective: Monday, September 28, 2009
This weekend's classes will follow the new scheduled times of 9:00am and 10:00am. There will be no 8:00am classes on either Saturday or Sunday.
ECC Athletes: There will be a free Endurance Clinic @ our box on Oct 3-4th from 10am-1pm. Sign-up at the front desk or on the ECC Forum for this FREE Endurance Clinic.
We will be giving away a copy of Born to Run. See staff to put your name on the entry list.
IF YOU WANT TO PARTICIPATE IN THE FIGHT GONE BAD CHALLENGE THIS SATURDAY ECC WILL PAY YOUR ENTRY FEE. SEE STAFF FOR INFO
WU of the Week
Exaggerated foot pull
Bench Press 3x3
10 min AMRAP
400 m Run or Row
Max Rep pull-up
Endurance - 3 x Hills
3 x 90 sec hill repeats work:rest is 1:2 or 90 seconds work with 180 seconds rest.
C2 damper setting 10
Swim with shirt (or some other form of other drag)