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Jan 12, 2010: Wednesday

How's the Fit Challenge going? Remember at least 3 WODs per week too!

Strength: OHS

10 min OHS work attempt to PR 

Hero WOD: JOSH

SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.

1RFT: (last completed Sept 30)

21 Overhead squats

42 Pull-ups

15 Overhead squat

30 Pull-ups

9 Overhead squat

18 Pull-ups

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

Endurance: Rest or Recycle

NOTICE:

Last chance to send your Fit Challenge Pics to Vin: vin.lindsley@elmcitycrossfit.com

Free Buddy/Intro WODs this Thursday @ 630 pm and Saturday @ 11 am! Let us know if you are attending with a friend.

Next Foundation Concepts Course starts Tuesday-Jan 19th at 630 pm

NEXT ECC SOCIAL GET TOGETHER: JAN 30th!!! Who will be attending?

Halley is a dad! Baby Olivia and mama, Jessamine, are doing great!

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