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9-26-2009 - Saturday

Three blind mice. Three blind mice.

See how they run. See how they run.

They all ran after the farmer's wife,

Who cut off their tails with a carving knife,

Did you ever see such a sight in your life,

As three blind mice?

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. Weekend classes are at 9 and 10 am

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.

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

MB Clean

Running Drills

WOD

Micheal

3RFT

800 m Run

50 GHD back extesion

50 Sit-ups

Bonus Round: Tell'em what they've won Pat and Vanna!

7 min AMRAP

7 MB Cleans

7 Push-up

Endurance 2 x repeats

+/- 3 hours main WOD

Choose ONE of The Following Sports:

Swim: 2x6 min, Rest 2 min Between intervals

Bike: 2x12 min, Rest 2 min Between intervals

Run: 2x10min, Rest 2 min Between intervals

C2: 2x7min, Rest 2 min Between intervals

Cover as much distance as possible in each of the 2 intervals

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