***Attention athletes! All teams signed up today, Jan 13th will receive comp hoodies with their registration! We will still be accepting teams while spaces last but comp hoodies deadline is today!

Athletes and guests can also order solo comp hoodies through Jan 14th, noon by sending your size and $25 via the ECF Venmo (@elmcityfitness)

Let us know if you have any questions!****

Warmup: 3 Rounds of:

KB Floor Presses x 10,

Kneeling KB Round the world x 10,

KB bent over flies x 10,

Ball over Bar x 10

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Strength: Push Press 4x5

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WOD: 5 rounds for time:

9 pullups,

15 pushups,

21 KBS 55/35#

Super Saturday

OTM x 10 minute

2 Snatches

then,

5 Minute AMRAP:

500 meter row,

30 Clean & Jerks 115/75#,

Rest 3 Minutes,

7 Minute AMRAP:

50 Calorie Assault Bike,

30 Deadlifts 115/75#,

rest 2 minutes,

9 minute AMRAP:

100 10 meter sprints,

30 GI Janes

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Sunday

Sunday Funday @ 8 am ~ Anyone is Welcome

Skillwork, Superset of:

- KB Swing (Throw 😉) 4x5 each arm then,

- 10 Alt Cossack Squats

10 Rounds for Time:

3 Hang Clean

3 Front Squat

3 Push Jerk

200 m Row

*Single KB, Alt Sides ea. Round

Open Gym @ 9 am

New Haven Rugby Strength & Conditioning @ 10 am

Warmup: 2 rounds of 300 meter row,

10 pushups,

10 Banded Scap pulls (5 each side),

10 KB Round the worlds,

3 Skin the cat

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Strength: Shoulder Press 6x6

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WOD: OTM x 24 mins:

minute 1: 2-KB s2oh x 10,

Minute 2: Calorie row x 15/12

Minute 3: KB Russian twists x 12