No athlete made it to the "Bonus Round" yesterday so, I kind of shifted it to today.
I have not posted a video in a few days because I have been taking video of athletes during class and giving everyone feedback post-WOD. This is a very important tool in the aquasition and/or redevelopment as it relates to quality skill development/improvement.
NEW 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
Warm-up time is 15 minutes from the start of class.
Practice double-unders if WU time is remaining.
Back Squat (advanced)
Front, Overhead or Air squats (beginner)
12 min. AMRAP
Elm City CrossFit Endurance: Pick an ECC-E that you didn't do from earlier in the week