Elisa Turner from Turner Sports Performance is going to be at CFEC dropping knowledge Sunday, April 28 from 1-2pm (just before yoga). If you are looking to improve your shoulder and upper body movements or have limitations you want to fix please consider participating in this workshop! We have a sign-up sheet in the gym by the Wodify Monitors. It will be $10 to participate in an exercise session followed by Q&A. Plus you get a therapy band to take home that is included in the price.
Make sure to show up for class on Friday, as Friday will complete all of your “Murph” Challenge for the week. If you would like to add additional days this week to make up for not being here Friday, please do.
Friday Class WOD & “Murph” Prep
5 Rounds For Time
50 Air Squats
3 Minutes Rest
The Countdown continues!!!
Six Weeks From “Murph”
Week 3 “Murph” Prep Challenge
Complete the following work within One Day
60 Air Squats
**Add vest as needed**
Try to accumulate 3-4 Rounds by the end of the week!
Join CrossFit Electric City and Electric City Brewing Co. on Saturday, June 22nd as we host the 3rd annual Barbells and Beer competition in Anderson, SC!!
Barbells and Beer will feature the hero WOD "DT" honoring USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.
Five Rounds for Time of: (12 minute time cap)
9 Hang power clean
6 Push jerk
Male Rx (155#) / Female Rx (105#)
Male Scaled (135#) / Female Scaled (85#)
Male Masters Rx (155#) / Female Masters Rx (105#)
Male Masters Scaled (135#) / Female Masters Scaled (85#)
Male Kids 9-14 Rx (35#) / Female Kids 9-14 Rx (35#)
Male Kids 9-14 Scaled (17#) / Female Kids 9-14 Scaled (17#)
Male Kids 5-8 Rx (Tr Bar) / Female Kids 5-8 Rx (Tr Bar)
Male Kids 5-8 Scaled (5#) / Female Kids 5-8 Scaled (5#)
We promised bigger. We promised better. And how do you prove that you are, in fact, bigger and better? By lifting heavy weights in front of large screaming crowds, of course. Introducing: the CFEC Barbells and Beer Strongman Division!!
Male/Female: This is a Touch-n-Go, Single Heaviest Round, of UnBroken DT for load within the 12 min Time Cap. Choose your weight, and you have 12 minutes to go as heavy as you can!
Registration is now open!!
We are seven weeks out from “Murph.”
This week you must complete:
1 Mile Run
20 Rounds of “Cindy”
1 Rounds of “Cindy” equals
15 Air Squats
The Challenge is to Run the Mile in entirety, and then break up the 20 rounds of “Cindy” throughout the week as necessary. A great way to chip away at 20 rounds of “Cindy” is to add it into your three minutes, your choice warm-up.