******Make Sure you sign up for message/soft tissue work with Joy! Tuesday and Thursday - October 17th and 19th @ 430, 530 and 630 pm... Reserve your spot on the main board. 

25% off Elm City CrossFit Athletes! $75 per hour session

For further information - Contact Joe


Warmup: 10 minutes of

2 times run around room

2 forward rolls

10 ring rows

10 ring pushups


Buy-in: 100 Ab mat situps


Strength: OLY Bar Roll outs 6x8 with 10 Ring Rows after each set


Flex Friday! **All to be done as super sets

Dumbell Bench: 5x20 with 10 Bent over rows after each set

Flat Bench Dumbell Flies: 5x12 with 20 alternating seated dumbell curls after each set (use same weight)



10 minute AMRAP

5 pullups

7 pushups 

1 Dumpster Dash