Anyone who has watched Jay since his arrival at ECF can notice his progress. Hard work, consistency, and courage pay off. Keep taking those leaps!

Super Saturday

WOD: For Time

800 meter run

30 Power Cleans 155/105#

1000 meter row

30 Shoulder to Over-head 155/105#

800 meter run

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Sunday

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

Open Gym @ 8 am

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Monday

Warmup: 10 minutes of

10 meter high knees

10 meter back pedal

10 situps

10 pushups

10 reverse hypers

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Back Squat: 12-9-6-3 ~ Increasing Loads

*with 100 meter row sprint after each set

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WOD: 4 Rounds for Time

400 meter run

21 Thrusters 95/65#

12 Pullups

Come support Joe and Eric as they compete in the Strongman event at the CT Power Fit Expo (http://ctpowerfitexpo.com/calendar/ct-power-fit-expo-usa-powerlifting-and-us-strongman/) at Mohegan Sun this SATURDAY JULY 27. Events start at 9am!

Warmup: 4 Rounds of

10 calorie row

12 OLY bar shoulder press

14 Good Mornings

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Bench 6x4

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WOD: OTM x 22 minutes

Odd Minutes - 3 OHS @ 65% BW

Even Minutes - 6 Unbroken Toes to Bar ~ All 6 must be unbroken!

Warmup: 4 Rounds for Time

10 medball cleans

20 single unders

40 lateral jumps over rope

50 meter run

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WOD: Teams of 2 athletes

200 Power Snatches 75/55#

*Top of each minute ~ one team member rows 10 calories then the team can continue with snatch

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Endurance:

2 Rounds for Time

Assault Bike 2 miles

Run 1 mile