Week 5 - "Murph" Prep Challenge

By the End of the Week:

Accumulate:
3 miles of Running
150 Pull-ups
300 Push-ups
450 Air Squats

Break up the reps however you wish. Your goal is to complete all reps and distance by Sunday.

Stay focused and keep working towards your goals.

Shoulder Workshop

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.

Week 4 - "Murph" Prep Challenge

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

“Barbara”

5 Rounds For Time
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats
3 Minutes Rest

Week 3 - "Murph" Prep Challenge

The Countdown continues!!!

Six Weeks From “Murph”

Week 3 “Murph” Prep Challenge

Complete the following work within One Day
400m Run
20 Pull-ups
40 Push-ups
60 Air Squats
400m Run
**Add vest as needed**

Try to accumulate 3-4 Rounds by the end of the week!

Barbells and Beer 2019

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.

“DT”
Five Rounds for Time of: (12 minute time cap)
12 Deadlift
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!!

Strongman:
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!!


https://local-comp.com/controller/event/view-all