Saturday September 11, 2010 Hero WOD: 5RFT



15 DL 225

20 Box Jumps

25 Pull-up Marine

Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia

5 MILE RACE $15.00 before Sept 12th - $20.00 after and on Race Day 2 MILE FITNESS WALK $10.00 before Sept 12th - $12.00 after and on Race Day KIDS FUN RUNS $6.00 before Sept 12th - $8.00 after and on Race Day (T-shirt, finisher’s ribbons)

Fight Gone Bad Info:

Saturday Sept. 25th@ CrossFit Performance in Fairfield Registration is simple. Click on the link located on the right hand side of our website. You register yourself as a participant for the event. Everyone must sign-up on this link. When you sign up - make sure you designate Elm City CrossFit as your affiliate so your score becomes eligible for the Connecticut Cup. The top 3 male and top 3 female scores from a given affiliate will be tallied to determine the top teams.

Made simple - there is no specific team registration other than your affiliate notation. Make sure you make your minimum donation of $30 to complete your registration process. GOOD LUCK! We hope to have a huge Elm City showing.

Team Comp and Races:

This weekend is not much different than most at ECC. We have a team going to kick butt at the Albany Team Challenge. I heard something about needing sneakers.

Coach Bobby will be traveling to Danbury to compete in his first triathlon. X will also be there to show him how it's done. Bobby just remember your bike pump because X doesn't have one.

Shirley will be in Rhode Island completing in the Firm man 1/2 Iron distance triathlon (1 mile swim, 56 mile bike, 13.1 mile run).

If I missed your event or you do something cool this weekend tape a picture and we will try to post it ASAP. Train Smart, Eat Clean, Smile Often =)