It was at this moment that Belinda questioned the benefits of sled pushes.


News

Pewp. Puup. Poop. Perp.

Track Town Smack Down! Join us for an ECF hosted CrossFit competition February 10th! To sign up, go to: http://nwfitgames.com/track-town-smackdown-2018/

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 🙂

Workout

Power Clean Singles up to 90% (As Heavy As Possible)

AMRAP 7
1 Power Clean (90%)
Sprint to Curb + Back
14 Air Squats (Rx+ is Pistols)
21 Double Unders
Sprint to Curb + Back

Cashout: 3 Rounds
10/8 Cal Bike
20 Hip Extensions


AWOD

EMOMx5
6 Hang Squat Cleans + 2 Push Jerks (135/95)
5 Hang Squat Cleans + 3 Push Jerks
4 Hang Squat Cleans + 4 Push Jerks
3 Hang Squats Cleans + 5 Push Jerks
2 Hang Squat Cleans + 6 Push Jerks

5RFT
10 Dumbell Snatch
8/6 Cal Row
6 HSPU

Cashout: 3×20 Unbroken Deadlift (~50%)