`

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Monday, March 25th

Warmup: 3 rounds ~ not for time

200 meter row

4 wall walks

8 weighted step-ups

16 Double Unders

+++++++++++++++++

Buy-in: 15 minutes of shoulder mobility ~ coaches choice

+++++++++++++++++

Strength: Split Jerk 6x3

+++++++++++++++++

WOD: For Time

400 meter run then,

30-20-10 of

Hang Cleans 95/65#

Power Jerk 95/65

*with 2 rope climbs between sets, then

500 meter row

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Friday, March 22nd

Premier Coaching Event of the Week! You never know what you are going to get…

Premier Coaching Event of the Week! You never know what you are going to get…

Warmup: 10 minutes of

10 Banded monster walk steps

15 Banded Deadlifts

20 Banded Pull aparts

25 Banded Lat Pull downs

++++++++++++++++++++++++

Strength: 8 minutes to accumulate 30 reps of

Bench Press ~ athlete picks weight and reps

++++++++++++++++++++++++++++++++++++++

WOD: 10 Rounds for Time

1 Rope Climb

3 Burpees

6 Box Jumps 30/24”

12 KBS 70/55#

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State of the Union

IMG_4938.jpg

We sincerely appreciate all of the input and encouragement everyone has given over the last few weeks. We would like to thank you by presenting you with a place that is completely yours, unique and truly amazing!

Starting in April we are offering some changes:

Open Gym/Floor anytime Elm City is open. This will give athletes the opportunity to use the facility, follow other programming, work on strength or other sport specific programming. This is a great opportunity for outside athletes to come into our facility and have the opportunity to do their own programming or follow some of the amazing programmers around the world right here at Elm City. So if you have friends from other gyms who want to workout and not follow a class ~ they can become to Elm City

Schedule Changes. Tuesday and Thursday mornings will be Endurance/Open Floor from 6-7 am. We will also condense our Saturday schedule to 8-10 am.

Elm City Strongman is born. We have spent a good amount of time and money developing our program and we are ready to compete! Coach Joe and Coach Eric will be competing in the upcoming months. We are already aligned Elm City with multiple Strongman gyms, coaches, and programming methodologies to become New Haven/Hamden’s elite Strongman facility. Another offering for new athletes to join our amazing facility and community.

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Thursday, March 21st

The AM TEAM at Elm City

The AM TEAM at Elm City

Warmup: 4 rounds for time

10 meter bear crawl

20 jumping jacks

30 seconds L-sits

+++++++++++++++++++++++++++

WOD: Teams of 3 Athletes ~ 30 Minute CAP

2 Rounds

Run 1600 meter (break it up however you want ~ only 1 athlete in motion)

100 Alternating DB Snatch 45/25#

150 GHD Situps

200 DB Lunges (rack position) 45/25#

250 Double Unders

————————————————————

Endurance: Meet at YMCA @ 6 am

Team Swim

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Wednesday, March 20th

New Haven Rugby ~ Friend who workout together…. Stay together :)

New Haven Rugby ~ Friend who workout together…. Stay together :)

Warmup: 6 rounds

6 goblet squats

6 kbs

6 single arm kb press

6 kb high pulls

++++++++++++++++++++

Strength: 8 Minutes to Accumulate

30 Squat Cleans

*Athlete picks weight and sets

++++++++++++++++++++++++++++++

WOD: For Time

21-15-9 of

Power Clean 135/95#

Calorie Row

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Tuesday, March 19th

She lifts and she runs ~ FAST! Congrats Beth-Ann

She lifts and she runs ~ FAST! Congrats Beth-Ann

Warmup: 5 Rounds 

300 meter row

10 ball slams

10 goblet squats

10 pushups

++++++++++++++++

Strength: 8 Minutes to Accumulate 30 Reps of

Double Kettlebell Push Press

*Athlete picks weight and sets

++++++++++++++++++++++++++++++++++++++

WOD: 4 Minute CAP of

5! of

Deadlift 225/135#

2x Pullups

4x DU’s

Rest 3 minutes

4 Minute CAP of

5! of

Deadlift 225/135#

2x Pullups

4x DU’s

Rest 3 minutes

4 Minute CAP of

5! of

Deadlift 225/135#

2x Pullups

4x DU’s

————————————

Endurance: Meet at ECC @ 6 am

OTM x 24 Minutes

100 meter sprints

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Saturday - Monday, March 16th - 18th

Bad Ass

Bad Ass

SATURDAY

Warmup: Coaches Choice

+++++++++++++++++++++++

Super Saturday: Open Workout 19.4

For total time: (12 minute CAP)

3 rounds of:

10 snatches

12 bar-facing burpees

Rest 3 minutes

Then, 3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Men: 95 lb. Women: 65 lb.

===============================================

SUNDAY

Sunday Funday @ 7 am ~ Everyone is welcome - even non members

Amnesty @ 8 & 9 am - pick a workout you may have missed during the week or pick your own!

===============================================================================

MONDAY

Warmup: 4 rounds of

10 Cal Row

8 shoulder press

12 box jumps

8 Double Unders

+++++++++++++++++++++++++

Strength: 8 minutes to

Accumulate 30 reps of Back Squat

*Add Weight

++++++++++++++++++++++++++++++

WOD: For Time

75 Wall balls 20/14#

800 meter run, then,

3-6-9-12

Back Squat 75% of last set completed in strength part ~ taken from the floor

Chest to bar Pullups

HSPU’s

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Friday, March 15th

Warmup: 4 Rounds ~ Not for Time

10 Ring Rows

8 KBS

6 Windshild wipers

4 calories row

+++++++++++++++++

Strength: OTM x 10 minutes

3 Deadlifts

+++++++++++++++++

WOD: 12!

Deadlift @ BW

T2B

with 1 dumpster dash after each set

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Thursday, March 14th

Are we having fun yet?

Are we having fun yet?

Warmup: 10!

Calorie Row

Reverse Hypers

Ring Rows

+++++++++++++++++++

WOD: Teams of 3 Athletes “Bike Drop” ~ 30 Minute Cap!

60/40 Calories on Bike

60 Power Snatches 95/65#

60 Thrusters 95/55#

60/40 Calories on Bike

45 Power Snatches 115/80#

45 Thrusters 115/80#

60/40 Calories on Bike

30 Power Snatches 135/95#

30 Thrusters 135/95#

60/40 Calories on Bike

15 Power Snatches 155/105#

15 Thrusters 155/105#

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Wednesday, March 13th

We got some bad ass women here at Elm City

We got some bad ass women here at Elm City

Warmup: 10 minutes of

10 back squats

10 pushups

10 situps

10 pullups

10 KBS

++++++++++++++++++++

Strength: OTM x 10 Minutes

3 - Power Cleans ~ should be moderate to heavy weight

+++++++++++++++++++++++++++++++++++++++++++++++

WOD: 6 Rounds for Time ~ 8 minute CAP!

5 Power Cleans 185/105#

6 Ring Dips

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Tuesday, March 12th

3 bar muscles-ups and an L-sit!  Congrats on a solid start to the week, Judo. #goals

3 bar muscles-ups and an L-sit! Congrats on a solid start to the week, Judo. #goals

Warmup: 4 Rounds of

10 calorie row

20 banded pull aparts

10 banded presses

20 banded flies

10 banded curls

20 banded rows

++++++++++++++++++++++

Strength: OTM x 10 minutes

3 Bench Presses

++++++++++++++++++++++++

WOD: 3 Rounds for Time

400 Meter Run

3 rounds of

10 wall balls 20/14#

10 pushups

10 box jumps and overs 24/20”

—————————————————

Endurance: Meet at ECC @ 6 am

6 Rounds for Time

800 meter run

10 calorie on Bike

20 burpees

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Saturday - Monday, March 9 - 11th

Coming into the weekend like whatttttttt!

Coming into the weekend like whatttttttt!

Saturday

Warmup: Coaches Choice

+++++++++++++++++++++++

Super Saturday: Open Workout 19.3

For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk

Men: 50-lb. dumbbell / 24-in. box
Women: 35-lb. dumbbell / 20-in. box

===============================================

Sunday

Sunday Funday @ 7 am ~ Everyone is welcome - even non members

Amnesty @ 8 & 9 am - pick a workout you may have missed during the week or pick your own!

===============================================================================

Monday

Warmup: 4 rounds of

1 dumpster dash

6 alternating arm kettlebell press

12 box jumps

24 Double Unders

+++++++++++++++++++++++++

Strength: OTM x 10 minutes of

3 Front Squats ~ Athletes Picks Weight

++++++++++++++++++++++++++++++++

WOD: For Time

60 Snatches 75/55#

1000 meter row then,

30-20-10

KBS 55/35#

Thrusters 75/55#

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Friday, March 8th

Keep up the solid work Nik!  6:30pm REPRESENT!

Keep up the solid work Nik! 6:30pm REPRESENT!

Warmup: 10 minute AMRAP

10 floor presses

10 front rack lunge steps

10 - 10 meter sprints

+++++++++++++++++++++

Strength: 5 minutes of

Sumo Deadlift x 3

*Athlete picks weight and rest

+++++++++++++++++++++

WOD:

6x30 Kettlebell Swings 55/35# with 1 minute rest between each round

2 minute rest

6x20 Burpees with 2 minute rest between each round

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Thursday, March 7th

ELM CITY CROSSFIT  IS HOSTING A STATE OF THE UNION ADDRESS TO DISCUSS OUR CURRENT STATE OF AFFAIRS, CHALLENGES AND POSSIBLE CHANGES TO COPE WITH THE EVOLVING FITNESS CLIMATE ~ ALL ELM CITY MEMBERS ARE REQUIRED TO ATTEND:  MONDAY MARCH 11TH @ 5:30 PM. THE 530 CLASS/WOD WILL BE PUSHED TO 600 PM

===================================================================================

Get it, Greg!

Get it, Greg!

Warmup: 4 rounds for time

10 meter bear crawl

20 jumping jacks

30 seconds L-sits

++++++++++++++++

Strength: 5 Minutes of

Bench Press x 3

++++++++++++++++++++

WOD: Teams of 3 Athletes

30 Minute AMRAP

8 Dumbell Hang Clean & Jerks 50/35’s (Alternating)

10 Medball Squat Jumps 20/14#

12/8 Calorie Bike

*Athlete must complete an entire round before switching athletes

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Wednesday, March 6th

ELM CITY CROSSFIT  IS HOSTING A STATE OF THE UNION ADDRESS TO DISCUSS OUR CURRENT STATE OF AFFAIRS, CHALLENGES AND POSSIBLE CHANGES TO COPE WITH THE EVOLVING FITNESS CLIMATE ~ ALL ELM CITY MEMBERS ARE REQUIRED TO ATTEND:  MONDAY MARCH 11TH @ 5:30 PM. THE 530 CLASS/WOD WILL BE PUSHED TO 600 PM

=================================================================================

Did someone say snatch?

Did someone say snatch?

Warmup: 4 Rounds of

10 med ball cleans

10 wall balls

10 box jumps

10 Double Unders

++++++++++++++++++++

Strength: 5 Minutes

Snatch x 1

++++++++++++++++++

WOD: 30 Snatches for Time 135/95#

*Top of each minute run 4 - 10 meter sprints

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Tuesday, March 5th

Elm City CrossFit  is hosting a State of the Union Address to discuss our current state of affairs, challenges and possible changes to cope with the evolving fitness climate ~ All Elm City Members are required to attend:  Monday March 11th @ 5:30 pm. The 530 class/WOD will be pushed to 600 pm

==========================================================================================

How do you approach a challenge?  What are you telling yourself?  Are you choosing thoughts that unnerve you or that SERVE you?

How do you approach a challenge? What are you telling yourself? Are you choosing thoughts that unnerve you or that SERVE you?

Warmup: 10 minutes of

4 plank to prayer

8 ring rows

16 kbs

8 cal row

+++++++++++++++++++

Strength: 5 minutes of

Shoulder Press x 3

*Athlete dictates rest

++++++++++++++++++++

WOD: For time

100 situps then,

5 Rounds for time

10 Shoulder to Overhead 135/85#

12 Pullups

——————————————————-

Endurance: Meet at ECC @ 6 am

27-21-15-9-21-27

Calorie Row

10 - meter sprints

Calorie Assault bike

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Saturday - Monday, March 2nd - 4th

Saturday

Warmup: Coaches Choice

+++++++++++++++++++++++

WOD: Open 19.2

Beginning on an 8-minute clock, complete as many reps as possible of:
  25 toes-to-bars
  50 double-unders
  15 squat cleans, 135 lb.
  25 toes-to-bars
  50 double-unders
  13 squat cleans, 185 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  11 squat cleans, 225 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  9 squat cleans, 275 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  7 squat cleans, 315 lb.

Stop at 20 minutes.

=====================================================================

Sunday

Sunday Funday @ 7 am ~ Everyone welcome even non-members

Amnesty 8-9 am ~ Pick a workout you may have missed or create your own program

=======================================================================

Monday

Elm City CrossFit  is hosting a State of the Union Address to discuss our current state of affairs, challenges and possible changes to cope with the evolving fitness climate ~ All Elm City Members are required to attend:  Monday March 11th @ 5:30 pm. The 530 class/WOD will be pushed to 600 pm

Warmup: 10 minutes of

3 Rope ups

6 Push ups

9 jumping lunges

12 cal row

+++++++++++++++++

Strength: 5 minutes of

Back Squat x 3

** Athletes have 5 minutes to do back squats at only 3 reps per set

**Athlete picks weight and rest

++++++++++++++++++++++++++

WOD: 5 Min AMRAP

50 Wall balls 20/14 then,

12 Deadlift 185/135#

12 lateral Burpees over bar

rest 5 minutes

5 Min AMRAP

35 Wall balls 20/14# then,

9 Deadlifts 225/155#

9 Lateral Burpees over Bar

rest 5 minutes

20 Wall balls then,

6 Deadlifts 275/185#

6 Lateral Burpees over Bar

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Friday, March 1st

Moving on up… literally!  Awesome work on your rope climb, Marissa!

Moving on up… literally! Awesome work on your rope climb, Marissa!

Warmup: 10!

Calorie Row

Reverse Hypers

Ring Rows

+++++++++++++++++++

Strength: Bench 6!

++++++++++++++++++

WOD: 10!

Deadlift 275/175

Calorie Row

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Thursday, February 28th

Warmup: 4 rounds for time

10 meter bear crawl

20 jumping jacks

30 seconds L-sits

+++++++++++++++++

WOD: Teams of 3 Athletes ~ 30 Minute Cap

120 Power Snatches 75/55#

120 Box Jump Overs

12 Rope Climbs

90 Power Snatches 95/65#

90 Box Jump Overs

9 Rope Climbs

60 Power Snatches 115/80#

60 Box Jump overs

6 Rope Climbs

30 Power Snatches 135/95#

30 Box Jumps Overs

3 Rope Climbs

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Wednesday, February 27th

Warmup: 3 Rounds of

10 med ball cleans

10 ball slams

10 Russian twists with medball

10 shoulder presses with medball

10 cal row

++++++++++++++++++++++++++++++

Buy-in: 1 minute max rep Thrusters 95/65#

++++++++++++++++++++++++++++++++++++

Strength: 8x Man Makers

*Athlete Picks Weight

++++++++++++++++++++++

WOD: For Time

30 Dumbell Squat Clean & Jerks 50/35’s

**Top of each minute - Run 4 10-meter sprints

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