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Friday 9-17-10

WOD in the Park Time Change: This Sunday the 19th there will only be an 8:15 am WOD. We had to change the time so that those volunteering at the race can make the 9:00am link up.

This will be our 1 year Anniversary WOD.  It will be a WOD @ East Rock Park. Or Come Run The 5 Mile East Rock Challenge @ 10:00am.  This is an ECC sponsored event so let's represent.  Race proceeds benefit The Connecticut Hospice. 

Warrior Dash:Go get'em ECC-Greg, Jim, Brian, Larry, Danielle, and Rachel.

Remember to share all your fitness fun with ECC by sending in photos and/or posting a report in the comments section.

Happy Birthday Joe!!!

Daddy, Daddy, Daddy

I don't know how Joe could have crammed any more athletic achievements into this year: NYC Marathon, Sectionals, Regionals, Umstead, Lake Placid, Albany.  Maybe you can recover today from such a big year.  I know that I speak for everyone @ ECC in wishing you a very HAPPY BIRTHDAY!!! Thanks for being a great friend. =)

Buy-in: 2x Max Reps:

1 min- Deadlift (BW)

1 min- Rest

1 min- Burpee

1 min- Rest

WOD:2RFT

3 C2B Pull-ups

Grass Dash

6 OHS 95/65

200m Run

9 Jerks

Endurance: Recovery is half of work time

Swim 3 x 500 meters

Bike 3 x 1.5 miles

Run 3 x 1 mile

Row 3 x 500 meters

  Ladies NightSaturday 9-17-10

WOD: 1RFT

Run 200 meters

50 Thrusters 45/33

Run 800m

25 Burpees

Run 400m

50 Hang Power Snatches (hang below knee)

Run 800m

50 Burpees

Run 400m

25 Thrusters

Run 200m

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