They may smile on the outside, but they feel death and despair on the inside.


Max out Thursday! Yeee gurl. Now for the news:

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 🙂


4 Sets:
12 Barbell back Rack Step Ups
4 Tall Box Jumps (Step Down)

*Rest as Needed Between Rounds


DB Snatch (50/35)

*After Rounds 1, 3 and 5: 5 Cal Machine (Preferably Ski Erg)
**If class is too big, have half the class do their machine work on rounds 2, 4, and 6.