Saturday & Sunday, September 20th & 21st

Super Saturday

ECF's 12 Days of Endurance:

1 HSPU,

2 Box Muscle Ups and Over,

3 Wallballs,

4 Pushups,

5 Caloies on Assault Bike,

6 Pullups,

7 Burpees,

8 Calories on Rower,

9 Jumping Lunges,

10 Calories on Ski Erg,

11 Ball over Bar,

12 Box Jumps and Over

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Sunday Funday 8 & 9 am Classes

Open Gym Avail 8-10 am

Z Press 4 x 8

+ 10 Alt Side Med Ball Wall Slams

WOD: 7 Min AMRAP

  • 1 Shoulder to OH 135/95#

  • 1 Toes to Bar

  • 2 S2OH

  • 2 T2B

  • 3, 4, 5 ... until time is called

Weight must be taken from the floor

Core Sellout - 5 Rounds

1 Min On, 30: Rest

  • 10 DB Pull Throughs

  • 4 Toe Reaches

  • Low Plank Hold remaining time

Joe Kusnitz