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09-25-09 - Friday

All I can say is that today was very intense. Great effort all around!

New class times posted!

This weekend's classes will follow the new scheduled times: 9:00am and 10:00am. 

There will be  NO 8:00am classes on either Saturday or Sunday.

Weekday schedule is Effective: Monday, September 28, 2009

Athletes-  There are only a handful of slots remaining for the 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

Hang Clean

WOD

10-9-8-7-6-5-4-3-2-1 RFT

Hang Clean 95/65

Knees to Elbows

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

Followed on:

Bottom-to-Bottom Tabata

Endurance

Choose ONE of The Following Sports:

Swim, Bike, Run, C2

60 seconds on, 20 seconds off for 9 rounds (60:20x9)

50 Burpees after the final 1 min Interval.

Maintain fastest pace possible per 1 min interval.

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