Reminder: Community Workout - This Saturday, November 15th at West Rock State Park ~ Boots up at 8 am

Anyone is welcome to join us including family, friends or strangers on the street as we celebrate the memorial workout “Chad”

Elm City Fitness will be taking “Chad” to a whole new level with a weighted hike (optional) up the face of West Rock

The meeting point will be Wintergreen lake parking lot at: 45 Main Street, Hamden at 8 am ~ Please plan on a 2.5 hour hike.

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Friday

Warmup: Single Arm KB Over-Head Walking Lunge 3x20 meters,

KB Russian Twist 3x20,

Frog Hops 3x20 meters

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Strength: Back Squat 6x3

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WOD: 12 Minute AMRAP ~ Assending Set of:

2 Calorie Row + 2 Single DB Clean& jerks 50/35#,

**Add 2 reps each round until time is called

Warmup: 10 minutes of:

10 cal ski,

10 banded deadlifts,

10 banded seated row,

10 banded shoulder press

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Strength: Snatch 20x1

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WOD: teams of 2 or 3:

4 mins max rep KBS 55/35# - only 1 athlete in motion while the others hold static position,

5 min max rep wall balls 20/14 - same work to static prescription,

6 mins max rep knees to elbows,

7 mins max cal row while other athletes dumpster dash

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Endurance: Meet at ECF @ 530 am

Same as Main WOD

Warmup: 3 Rounds of:

20 Jumping Jacks,

20 Crunches,

20 Standing Leg Swings (10 each side),

30 second goblet squat hold at bottom

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Strength: Hex Bar Deadlift 6x3

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WOD: For Time:

800 meter run,

9 Deadlifts 155/105#,

21 Box Jump and Overs 24/20",

400 meter run,

15 Deadlifts,

15 Box Jump and Overs,

200 meter run,

9 Deadlifts,

9 Box Jump and Overs