Super Saturday
OTM x 10 minutes
2 Squat Cleans
+++++++++++++++++
6x2 min AMRAP - 1 min rest of:
1 Thrusters,
1 C2B,
2 Thrusters,
2 C2B…
(continue ascending even after rest)
====================================
Sunday
Sunday Funday @ 8 am ~ Everyone Welcome
Single Arm KB Complex
KB Turkish Getup
3 KBS
3 Hang Clean
3 Jerks
Turkish Get(down)
WOD for Time: 9, 15, 21, 15, 9
Med Ball Russian Twist (20/14)
Med Ball over Bar
Med Ball slams
Row Calories
Open Gym @ 9 am
New Haven Rugby Class @ 10 am
We are excited to announce that ECF is now offering a brand-new sauna experience for our athletes! As part of our commitment to your overall wellbeing, the sauna provides a perfect complement to your training regimen.
When can you access it?
The sauna will be turned on during class times. The sauna will be turned on at 530 am and then again at 430 pm.
Monday - Friday 530-700 am & 430-700 pm
Saturday - 800-1000 am
Sunday - 800-1000 am
Athletes can use the sauna when the gym is open. This does not mean that you get in the sauna after class and expect the coach to hang around. Please be respectful of everyone’s time.
So how do we participate? The sauna is an extra offering from Elm City Fitness. It also adds a significant increase in power usage. For this reason, we are offering the following options:
Unlimited Membership will get you access to the sauna at no additional charge.
Limited Members can access the sauna unlimited for $50 per month added onto your current membership rate.
Grandfathered Rate Athletes will be required to pay an additional $50 per month as an add on for this new service or participate in the Sauna drop in rate.
Pay per session - $15 per session. ECF QR payment code will be provided outside of the sauna. Simply scan, pay and sweat.
Don’t want to get in with other members there - Members with Key access will also have access to the Sauna area outside of the standard class/open gym hours with the additional $50 per month added to your existing monthly rate! You must already pay for the key access package + $50 sauna fee.
Warmup: 10 Minutes of:
8 Calorie Ski Erg,
8 Single Leg Romainian Deadlift (each side),
8 Split Squats,
8 Slamballs,
8 Supermans
++++++++++++++++++++
Strength: Deadlift - On the 4 minute x 5 rounds --> 6 reps
++++++++++++++++++++++
WOD: 21-15-9 of:
Deadlift 225/155#,
Box Jumps 24/20"
We are excited to announce that ECF is now offering a brand-new sauna experience for our athletes! As part of our commitment to your overall wellbeing, the sauna provides a perfect complement to your training regimen.
When can you access it?
The sauna will be turned on during class times. The sauna will be turned on at 530 am and then again at 430 pm.
Monday - Friday 530-700 am & 430-700 pm
Saturday - 800-1000 am
Sunday - 800-1000 am
Athletes can use the sauna when the gym is open. This does not mean that you get in the sauna after class and expect the coach to hang around. Please be respectful of everyone’s time.
Muscle Recovery: Relax those muscles after an intense workout and promote faster recovery.
Detoxification: Sweating helps to eliminate toxins from your body, improving your overall health.
Stress Relief: Enjoy a peaceful moment to unwind and de-stress after your busy day.
Enhanced Circulation: Improve blood flow to help with your endurance and performance.
So how do we participate? The sauna is an extra offering from Elm City Fitness. It also adds a significant increase in power usage. For this reason, we are offering the following options:
Unlimited Membership will get you access to the sauna at no additional charge.
Limited Members can access the sauna unlimited for $50 per month added onto your current membership rate.
Pay per session - $15 per session. ECF QR payment code will be provided outside of the sauna. Simply scan, pay and sweat.
Don’t want to get in with other members there - Members with Key access will also have access to the Sauna area outside of the standard class/open gym hours with the additional $50 per month added to your existing monthly rate! You must already pay for the key access package + $50 sauna fee.
==================================================================
Warmup: 10 minutes of:
8 Scap Pushups,
8 KBS,
8 single arm db press (4 each side),
8 frog hops,
30 second plank hold
++++++++++++++++++++++++
Strength/Skill: Snatch - On the 4 minute x 5 rounds --> 6 reps
+++++++++++++++++++++++++
WOD: 2 Rounds for Time:
800 meter run,
30 Alternating Single Arm DB Snatches 45/25#,
30 Burpees over DB
———————————————-
Endurance: Meet @ ECF at 530 am
2x Death by 10 meters