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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

8’s

Pass through

Inch worm

Exaggerated foot pull

GHD sit-up

http://media.crossfit.com/cf-video/CrossFit_GHDSitupElements.wmv

Skill Work/Strength

Bench Press 3x3

WOD

1/2 Nicole

10 min AMRAP

400 m Run or Row

Max Rep pull-up

Endurance -  3 x Hills

All sports

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)

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