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Monday 

Strength: 

OHS 6x3 @ 75% of 1RM

Deadlift 6x2 @ 80% of 1RM

Death by pushup/ Sit-ups - Example: minute 1 do 1 pushup and 1 sit-up, minute 2 do 2 pushups and 2 sit-ups... until failure...

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Tuesday

buy-in: 4x prowler push max weight

“Helen” - 4 Rounds for Time:

Run 400 meters

21 KBS 55/35#

12 Pull-ups

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Endurance: 6 am/ 6 pm at ECC

ON the 2 minute for 5 rounds of:

300 meter row

12 box jumps

weighted suisides

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Wednesday 

Strength: 

Shoulder Press 3x3 @ 75% 

Push Press 6x2 @ 80%

5 mins Max Rep Burpees

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Thursday

Happy Thanksgiving! 

Elm City CrossFit’s Annual Volunteer Aid Station for Hamden Turkey Trot- come out and support our extended fitness community as we help serve water and aid right outside our doors. Volunteers needed at 730 am!

One Group Holiday WOD at 9 am with Coach Joe

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Friday 

Happy Black Friday!

One Group Holiday WOD at 10 am with Coach Bobby

Normal schedule classes back on Saturday

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