Saturday - Monday, July 27th -29th

Anyone who has watched Jay since his arrival at ECF can notice his progress.  Hard work, consistency, and courage pay off.  Keep taking those leaps!

Anyone who has watched Jay since his arrival at ECF can notice his progress. Hard work, consistency, and courage pay off. Keep taking those leaps!

Super Saturday

WOD: For Time

800 meter run

30 Power Cleans 155/105#

1000 meter row

30 Shoulder to Over-head 155/105#

800 meter run

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Sunday

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

Open Gym @ 8 am

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Monday

Warmup: 10 minutes of

10 meter high knees

10 meter back pedal

10 situps

10 pushups

10 reverse hypers

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Back Squat: 12-9-6-3 ~ Increasing Loads

*with 100 meter row sprint after each set

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WOD: 4 Rounds for Time

400 meter run

21 Thrusters 95/65#

12 Pullups

Joe Kusnitz