The face of defeat.


Sup whichu gurl. Got some hot news ya:

Track Town Smack Down! Join us for an ECF hosted CrossFit competition February 10th! To sign up, go to:

We got a Hollaaa-day WOD for you on December 23rd. Sean has created a special workout just for you guys that weekend. Starts at 8am! After the WOD we will be serving an awesome breakfast consisting of waffles and bacon! It’ll be at 9:30am! Ye ye ye.

Michelle and Russ Long will be hosting an adults potluck ECF holiday party at their house on December 15th! Bring a dish or dessert to share! Starts at 6pm. For more info check out the ECF facebook page 🙂


Alt EMOM 8
1. 12 Double KB Front Rack Lunge
2. 12 Deficit Push Ups


2 Rounds w/ Partner (1 Round on Each Machine: bike and rower):
4 minute running clock:
Max Cal Bike/Row
@0:00 – 10 Synchro Air Squats
@1:00 – 8 Synchro Air Squats
@2:00 – 6 Synchro Air Squats
@3:00 – 4 Synchro Air Squats
(2:00 Rest Between Rounds)
*Round 2 switches to 8-6-4-2 Synchro Ab Mat Sit Ups


Snatch w/ 1 sec pause at knee
2×2 @70%
2×2 @75%
2×2 @80%


1 Snatch

5 back squats @70%

3 RFT:
5 Touch-n-go Power Cleans (135/95)
10-8-6 V-Ups
5 Tng Power Cleans
8-6-4 Burpees