01.03.14 | CrossFit, Strength & Conditioning, Rowing Boot Camp, CrossFit Women, Boot Camp, Mobility & Recovery, and Free Class Challenge

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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.

Front squat (from floor) 3-3-3-3-3

AMRAP 6:00
20 double Unders (3:1)
10 DB thrusters (40/20)

Rest 3:00 then

AMRAP 6:00
20 cal row
10 pull-ups

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)

CrossFit Women
Coach Becky’s Choice. Come prepared for anything!

Rowing Boot Camp
Join Coach Karen for technique, skill development and plenty of time on (and off!)  the Concept2.

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

Mobility & Recovery
Get your stretch on with this hour dedicated to channeling your inner Supple Leopard.

Free Class Challenge
Encourage your the people in your life to join us for a free class tonight at 6:30 p.m. or Saturday at 9 a.m. RSVP now.

Posted in Arlington Heights WOD.