Friday, November 14th

Reminder: Community Workout - This Saturday, November 15th at West Rock State Park ~ Boots up at 8 am

Anyone is welcome to join us including family, friends or strangers on the street as we celebrate the memorial workout “Chad”

Elm City Fitness will be taking “Chad” to a whole new level with a weighted hike (optional) up the face of West Rock

The meeting point will be Wintergreen lake parking lot at: 45 Main Street, Hamden at 8 am ~ Please plan on a 2.5 hour hike.

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Friday

Warmup: Single Arm KB Over-Head Walking Lunge 3x20 meters,

KB Russian Twist 3x20,

Frog Hops 3x20 meters

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Strength: Back Squat 6x3

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WOD: 12 Minute AMRAP ~ Assending Set of:

2 Calorie Row + 2 Single DB Clean& jerks 50/35#,

**Add 2 reps each round until time is called