Saturday - Regular Hours and Class Times

Warmup: 4 Rounds of

5 Snatch Balance

10 Toes to Bar

15 Strict Situps

20 Second Plank Holds

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An Elm City CrossFit Tradition!

"Linda"

For Time: 10!

Deadlift @ 1.5xBW

Bench @ 1xBW

Clean @ .75xBW

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While the western world celebrates the birth of some dude - We celebrate the birth and life of a true friend and an amazing inspiration to us all. She is never one for self promotion and it is only fitting that we share our tradition of a killer workout to celebrate her amazing story and continued journey!

Sunday - ONLY 1 Class @ 9 am

An ECC Tradtion - Celebrating the birthday of one of the most stable and consitant pillars of our community! Happy Birthday Alex.

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Monday - HOLIDAY HOURS

ONLY 1 CLASS @ 9:30 am

Warmup: 12 minutes of

6 Frog Hops

3 wall walks

6 single arm overhead kettlebell lunges (6 on each arm)

3 forward rolls

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Strength: Bench 10-8-6-4-2 ~ Increasing Loads

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WOD: For Time

5! of

Snatch 155/95#

Rope Climbs

6x Burpees

Warmup: 5 Rounds of

8 Elevated Inverted OLY bar rows

8 Dumbell lying shoulder external rotation ~light weight

8 Hanging Med ball knee ups

8 OLY bar bent over rows

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Strength: 4x8 Power Jerks

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WOD: OTM x 20 Minutes

Odd minutes: Max rep deadlifts for 20 seconds 135/95#

Evern Minutes: Max rep burpees for 20 seconds

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Sellout: 4x500 meter row ~ 30 seconds rest between sets

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Frosty Sellout: OLY bar hip Thrusts 3x10