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Saturday 1/30/10

Kettlebell Killer

WOD – 5-4-3-2-1-2-3-4-5 (55/35)

One-arm Kettlebell Snatch or Clean & Jerk or Front Squat w/Press

Abmat Situps

Kettlebell SDHP

Pushups

Kettlebell Swings

Bring a buddy WOD at 11:00 am

3 Rounds with 1 minute rest between rounds

10 Medicine Ball Thrusters

10 Push-ups

10 Air squats

Bonus Round (mandatory)

*** Broad jump burpees ***

 

Remember: Elm City Social - Saturday Night @ 7:00 pm at the Playwright in Hamden! Everyone is welcome - particularly significant others!

Elm City Endurance Weekend

Saturday - Group Spin @7:45 am in ECC main gym- Anyone welcome (Requires bike and indoor trainer)

Sunday - Group Trail Run @ 7:00 am in Branford - Stony Creek Quarry, 95 Quarry Rd, Branford - Anyone Welcome - No Experience Required - Just a smile and warm clothes. See Location link below for directions

Questions - Contact Joe at joe.kusnitz@elmcitycrossfit.com or post on the comment board

http://maps.google.com/maps?q=1+quarry+rd,+branford,+ct&sourceid=ie7&rls=com.microsoft:en-US&oe=utf8&um=1&ie=UTF-8&hq=&hnear=1+Quarry+Rd,+Branford,+CT+06405&gl=us&ei=H_BiS-KsBpTj8Qb698SUAw&sa=X&oi=geocode_result&ct=title&resnum=1&ved=0CAgQ8gEwAA

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