01.02.14 | CrossFit, Strength & Conditioning, and Boot Camp

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Bagel Buffet Tuesday is just one trick used by the Globo Gyms to entice people to sign gym contracts.

Programming Notes. New class schedule kicks off the week of January 5. Check out the new 6:30 p.m. CrossFit Boot Camp on Monday & Wednesday. | Fed up with holiday over-eating? Check out the EAD | CFAH Performance Fueling Prescription, a nutrition program developed to help our athletes achieve their body composition goals and support their performance fueling requirements. The $25 commitment fee gives you access to program resources and seminars / workshops. | Don’t let the people in your life get sucked in to the annual Resolution Rush to area Globo Gyms and their tried & true “mind games” (check out The Planet Money Workout … the tricks Globo Gyms play on unsuspecting customers). Encourage them to check out EAD | CFAH. Experience. Community. Results.

5 sets of AMAP unbroken wall ball shots (20/16)
5 sets of AMAP pullups in 1:00

4 rounds for time:
10 snatches (95/65)
20 lunge steps
30 ab mat

Strength & Conditioning
New Strength & Conditioning Cycle begins the week of January 5.

Snatch 5/50, 3/60, 3/65
Power Clean 5/50, 5/60, 3/65
Deadlift 3/60, 3/65, 3/70, 3/75
Behind the Neck Push Press 3-3-3

3 rounds for time:
10 GHD Sit ups
10 Box Jumps (24/20″)
10 Decline Push ups (use box)

Boot Camp
New! Monday & Wednesday, 6:30 p.m., Boot Camp coming the week of January 5.
Join Coach Karen and get your 2015 started on the right foot.

Posted in Arlington Heights WOD.