01.02.18 | CrossFit, Strength & Conditionining, Boot Camp, Training Essentials, and Open Gym.

These are the folks who put their training to the test at the recent EAD | CFAH In House Powerlifting Meet …and the PRs were plentiful. Will you join them? The new Strength & Conditioning Cycle starts this week.

Programming Notes.

  • The Winter 1 Strength & Conditioning Cycle begins today. Read more.
  • Have you set your goals for January – February – March? Schedule a meeting or phone call with Coach Karen today.
  • Be sure to tell your friends & loved ones about our New Athlete Starter Package. Read more.
  • Check out the EAD | CFAH YouTube Channel for this week’s Performance Enhancement Technique, the Single Leg Hip Lift. And, if you haven’t already, be sure to book your free movement screen with our resident physical therapist, Chris Arce.
  • Invite your friends & loved ones to experience the EAD | CFAH Training Community. Register today for our Wednesday, 6:45 p.m., or Saturday, 9 a.m., Free Class Challenge.
  • Coming soon … the January – February – March EAD | CFAH Special Events Calendar. Have something you’d like us to add? Email karen@eadperformancecenter.com

CrossFit
Skill | Strength
In 5 Minutes Complete
100 Double Unders + Plank Hold in Remaining Time
Rest 2 Minutes
In 5 Minutes Complete
50 Atomic Sit Ups + Max Double Unders in Remaining Time
Rest 2 Minutes

MetCon | For Time
30 – 20 – 10
Push Press (75 / 55)
15 – 10 – 5
KB Swings (70 / 53)
3 – 2 – 1
Rope Climbs

Strength & Conditioning | NEW CYCLE STARTS THIS WEEK!
Oly | Strength
Waterfall Power Snatch | 2 x 7’ EMOM (BTB) | NO MISSING!
0 – 1’ and 7 – 8’: 2-3 @ 40%
2 – 4’ and 9 – 11’: 2-3 @ 50%
5 – 6’ and 12 – 13’: 2-3 @ 60%

Clean | 6 x (1+1) Hang Clean + Clean @ 65%

Press | 5 x 5 @ 65%

Pull Up / Pull Up Progressions | 3 x AMAP strict PU (>30 weighted)

Conditioning
5’ EMOM | TBD Pull Ups / Pull Up Progression
AMRAP
100 Double Under Buy In, Then …
12 – 9 – 6
Push Press
KB Swings
Atomic Sit Ups

Individualized Accessory +Skill Development Work
Consult with an EAD | CFAH Performance Coach and Pick a Skill to Work EVERY Strength & Conditioning Class, 2 – 3 Days / Week for at Least 4 Weeks

Boot Camp
Join Coach Kate at 9:30 a.m. or Coach Karen at 4:30 p.m. for the first Boot Camp of 2018!

Training Essentials
Week #1, Class #2

Open Gym
Join us at 9:30 a.m. – 10:30 a.m., Noon – 1 p.m., or 4:30 p.m. – 7:30 p.m.

The January 2 CrossFit Whiteboard. Today’s Whiteboard does not include scores / activity from Boot Camp, Strength & Conditioning, Open Gym, or Training Essentials athletes.

Posted in WOD, Workout Of The Day and tagged , , , , .