01.08.18 | CrossFit, Strength & Conditioning, Boot Camp, Youth Athletic Development, Open Gym, and Training Essentials.

Programming Notes.

  • The Winter 1 Strength & Conditioning Cycle started last week, but it’s not too late to join in. Read more.
  • Have you set your goals for January – February – March? Schedule a meeting or phone call with Coach Karen today.
  • Join us Sunday, Jan. 14, 7:30 a.m. – 9 a.m., at Vernon Hills High School for a special Wet & Wild Boot Camp. Or, stick to your regular schedule and we will see you at EAD | CFAH for Boot Camp & Open Gym at 9 a.m.
  • 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 a revisit of the Scorpion, a standard movement in the EAD | CFAH Dynamic Warm Up. 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.
  • The EAD | CFAH Special Events Calendar is here! Have something you’d like us to add? Email karen@eadperformancecenter.com

CrossFit
Strength
SL RDL 5 x 6
Hollow Hold w/ PVC
OH Press 5×6

MetCon | Tabata for Total Reps
AbMat Sit Ups
OH Squat (95 / 65)
Superman (hands & feet touching)
Hang Power Snatch (95 / 65)
Plank Leg Lifts (L + R = 1 rep)
1:00 rest between movements

Strength & Conditioning
Oly | Strength

Oly/Strength:
Waterfall Clean | 2 x 7 minute EMOM (BTB) … no missed lifts!
Minute 0 – 1 + 7 – 8: 2+1 @50%
Minute 2 – 4 + 9 – 11: 2+1 @60%
Minute 5 -6 + 12 – 13: 2+1 @70%

Snatch | 6 x 2 @70%

Push Press | 5 x 5 @70%

Strict TTB / HKR / V-Ups / Modification | 3 x AMAP

Conditioning
5’ EMOM | TBD Toes-to-Bar (your level)
+
12’ Tabata Interval Rotating Through:
OH Squat (95 / 65)
AbMat Sit Ups
Bar Hop Burpees

NOTE: If you did Monday’s MetCon and you’re lifting on Tuesday:
5’ EMOM | TBD Toes-to-Bar (your level)
+
12’ AMRAP
6 Shoulder-to-Overhead (105 / 75)
12 HR Push Ups
24 Air Squats

Boot Camp
Join Coach Jim at 4:30 p.m. for Monday Mayhem.

Youth Athletic Development
The older primary school and middle school athletes join Coach Web for skill development, strength work, and conditioning from 4:30 p.m. – 5:30 p.m.

Open Gym
Join us at 9:30 a.m. – 10:30 a.m., or 4:30 p.m. – 7:45 p.m.

Training Essentials
Week #1, Class #1

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