01.05.18 | CrossFit, Strength & Conditioning, Boot Camp, and Open Gym.

Flashback to January 2012 and the Chicago Indoor Rowing Championships. CIRC and the South Side Smackdown rowing competitions are on the horizon. Are you game?

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
Strength | EMOM x 9
Power Clean + Hang Power Clean (build)

MetCon | Three Rounds | For Total Reps
2 minutes MB Squat Cleans (20 / 16)
2 minutes Pull Ups
2 minutes Rest

Strength & Conditioning | NEW CYCLE STARTS THIS WEEK!
Oly | Strength
Jerk from Rack | 5 x 3 @70%

Power Snatch + Hang Power Snatch + 2 OH Squats | 8 x Build

Front Squat | 5 x 4 @75%

3 x AMAP Strict Pull Ups (>30 weighted)

Conditioning
5’ EMOM | TBD Pull Ups / Pull Up Progression
+
Four Rounds For Total Reps
1 Lap OH Walking Lunges (95 / 65)
10 DB Power Cleans (50 / 35)

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 Jim at 9:30 a.m. or Coach Sammy Jo at 4:30 p.m. for Friday Throwdown.

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

The January 5 CrossFit Whiteboard. Today’s Whiteboard does not include scores / activity from Boot Camp, Strength & Conditioning, or Open Gym athletes.

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