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


EMOM x 8:00
Odd: 15 Unbroken Wall Balls(20/14)
Even: 15 Atomic Sit ups

For total reps
3 rounds of:
1:00 max Double Unders
1:00 rest
1:00 max Pull ups
1:00 rest
3 rounds of:
1:00 max cal Row
1:00 rest
1:00 max Pistols
1:00 rest

Strength & Conditioning
Clean 80% 3×3
Jerk 80% 3×3
Overhead Squat 80% 5×3
Snatch Grip Deadlift 60%DL 4×3
Bench Press 75% 3×5
Pull Up 3x Strict

CrossFit Women
Coach’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.

Fitness Boot Camp
Get your weekend 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


Posted in Arlington Heights WOD.