01.03.18 | CrossFit, Strength & Conditioning, Boot Camp, Youth Athletic Development, Open Gym, and Free Class Challenge.

It’s time to start training for upcoming indoor rowing competitions. Watch for info coming soon.

Programming Notes.

  • The Winter 1 Strength & Conditioning Cycle begins this week. 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 | EMOM x 12
Odd: 8 Unbroken Thrusters
(pick a challenging weight that supports full range of motion and solid movement mechanics)
Even: 8 Bar Hop Burpees

MetCon | “Open 17.2” | AMRAP x 12
Two rounds of:
50′ Weighted Walking Lunge
16 TTB
8 Power Cleans
+
Two rounds of:
50′ Weighted Walking Lunge
16 Bar Muscle Ups
8 Power Cleans

RX Men: 50# DBs
RX Women: 35# DBs
Scaled Men & Women: Pick a challenging weight that supports full range of motion and solid movement mechanics.

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 Sammy Jo 9:30 a.m. or Coach Jim at 4:30 p.m. for Hump Day Hysteria.

Youth Athletic Development
The older primary school students and middle school students join Coach Web at 4:30 p.m. for skill development, strength training, and conditioning.

Free Class Challenge
We hope to see your friends and / or loved ones in class at 6:45 p.m. tonight, or Saturda at 9 a.m.

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

The January 3 CrossFit Whiteboard. Today’s Whiteboard does not include scores / activity from Boot Camp, Strength & Conditioning, Open Gym, or Youth Athletic Development or Free Class Challenge athletes.

Posted in WOD, Workout Of The Day.