Elm City CrossFit  is hosting a State of the Union Address to discuss our current state of affairs, challenges and possible changes to cope with the evolving fitness climate ~ All Elm City Members are required to attend:  Monday March 11th @ 5:30 pm. The 530 class/WOD will be pushed to 600 pm

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How do you approach a challenge? What are you telling yourself? Are you choosing thoughts that unnerve you or that SERVE you?

Warmup: 10 minutes of

4 plank to prayer

8 ring rows

16 kbs

8 cal row

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Strength: 5 minutes of

Shoulder Press x 3

*Athlete dictates rest

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WOD: For time

100 situps then,

5 Rounds for time

10 Shoulder to Overhead 135/85#

12 Pullups

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Endurance: Meet at ECC @ 6 am

27-21-15-9-21-27

Calorie Row

10 - meter sprints

Calorie Assault bike

Saturday

Warmup: Coaches Choice

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WOD: Open 19.2

Beginning on an 8-minute clock, complete as many reps as possible of:
  25 toes-to-bars
  50 double-unders
  15 squat cleans, 135 lb.
  25 toes-to-bars
  50 double-unders
  13 squat cleans, 185 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  11 squat cleans, 225 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  9 squat cleans, 275 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  7 squat cleans, 315 lb.

Stop at 20 minutes.

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Sunday

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

Amnesty 8-9 am ~ Pick a workout you may have missed or create your own program

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Monday

Elm City CrossFit  is hosting a State of the Union Address to discuss our current state of affairs, challenges and possible changes to cope with the evolving fitness climate ~ All Elm City Members are required to attend:  Monday March 11th @ 5:30 pm. The 530 class/WOD will be pushed to 600 pm

Warmup: 10 minutes of

3 Rope ups

6 Push ups

9 jumping lunges

12 cal row

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Strength: 5 minutes of

Back Squat x 3

** Athletes have 5 minutes to do back squats at only 3 reps per set

**Athlete picks weight and rest

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WOD: 5 Min AMRAP

50 Wall balls 20/14 then,

12 Deadlift 185/135#

12 lateral Burpees over bar

rest 5 minutes

5 Min AMRAP

35 Wall balls 20/14# then,

9 Deadlifts 225/155#

9 Lateral Burpees over Bar

rest 5 minutes

20 Wall balls then,

6 Deadlifts 275/185#

6 Lateral Burpees over Bar

Moving on up… literally! Awesome work on your rope climb, Marissa!

Warmup: 10!

Calorie Row

Reverse Hypers

Ring Rows

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Strength: Bench 6!

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WOD: 10!

Deadlift 275/175

Calorie Row