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

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 TOMORROW, 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

Strength | 3 Rounds with a Partner | Each Person will Complete Three Rounds
P1: 1 Lap TB Monster Walk
P2: AMAP MB Over Shoulder

MetCon | “Open 15.5”
Row (cal)
Thrusters (95/65)

Strength & Conditioning
Oly | Strength
Jerk from Rack | 5 x 3 @75%

Clean Complex
Power CLean + Halt (above knee) Clean + Push Jerk | 8 x Build

Front Squat | 5 x 4 @75%

3 x AMAP Strict TTB / HKR / V-Ups / Modification
–> Try to get 1 more rep than last week in your first set

5’ EMOM | TBD TTB (your level)
–> Try to add one rep per minute for each set
6 Rounds | :40 work / :20 recovery
DB Snatch
HSPU or Handstand Hold or Modification

NOTE: If you did Friday’s MetCon and you’re lifting on Saturday:
5’ EMOM | TBD TTB (your level)
–> Try to add one rep per minute for each set
6 Rounds | :40 work / :20 recovery
Row (Cal)

Indoor Rowing Boot Camp
Join Coach Karen at 7 a.m. for plenty of time on — and off — the Concept2 Rower.

Boot Camp
Join Coach Karen at 8 a.m. for Scintillating Saturday.

Free Class Challenge
Encourage your friends to join us on Saturday at 9 a.m. or Wednesday at 6:45 p.m. Register today.

Open Gym
Join us 7 a.m. – 10 a.m.

Youth Athletic Development
The younger primary school students join Coach Web at 10:15 a.m. – 11:15 a.m. for skill development, strength work, conditioning and fun.

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