Join your Elm City CrossFit Family this Thursday, Feb 22nd as we preview the annoucement of the first Open Workout of 2018 - The show broadcast on the big screen following the 630 class

Warmup: 3 Rounds of

10 Pushups

10 Goblet Squats

10 Situps

10 Step-ups

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Strength: Snatch 1x4, 2x3, 4x1

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WOD: 5 Rounds of

1 minute Max Rep Hang Cleans 95/65#

30 Seconds rest

1 minute Max Calories Row

30 Seconds rest

1 minute Max Rep Wall Balls 20/16#

30 Seconds rest

1 minute Max Rep Double Unders

1 minute rest

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Sellout: 4x12 ~ Fast Jerks (moderate weight) with 11 Toes to Bar after each set

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Endurance: Meet at ECC @ 6 am

Morse to Prospect - 4, 5 or 6

Saturday

Warmup: Coaches Choice

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Life is all about choices! In honor of Amanda's Birthday you can chose one of the following or if you are a complete bad ass --> DO BOTH

"Amanda" 

9-7-5 of

Ring Muscle Ups

Squat Snatches 135-95#

or

Keith Coe  |  Age 30  | Auburndale, Florida

Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

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Sunday

***7 am Sunday Funday

***8 & 9 am --> Amnesty - pick a workout you may have missed or work on a skill

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Monday

Warmup: 12 minutes Athlete's Choice

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Strength: Push Press 6x4 ~ Pause at the top

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WOD: 4 min AMRAP

3 Snatches 135/95#

6 Box Jumps 24/20#

rest 3 mins

4 Min AMRAP

5 Hand Release Push-ups

10 Situps

rest 3 minutes

4 Min AMRAP

3 Snatches 135/95#

6 Box Jumps 24/20#

Warmup: 12 minutes of

20 banded pull aparts

1 dumpster dash

2 forward rolls

20 banded monster walks

2 minutes squat therapy 

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Friday Flex ~ Super Set 5 Rounds (not for time)

10 Dumbell Incline Press

10 Single Arm Dumbell or Kettlebell Rows (10 on each arm)

10 Standing Dumbell side raises

10 Flat Bench Dumbell Flies

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WOD: 12 Minute AMRAP

1 Rope Climb

6 Alternating Arm KB Snatches 55/35#

12 Calorie Row