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

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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

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Strength: 5 minutes of

Shoulder Press x 3

*Athlete dictates rest

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WOD: For time

100 situps then,

5 Rounds for time

10 Shoulder to Overhead 135/85#

12 Pullups

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Endurance: Meet at ECC @ 6 am

27-21-15-9-21-27

Calorie Row

10 - meter sprints

Calorie Assault bike

Joe Kusnitz