01.16.18 | CrossFit, Strength & Conditioning, Boot Camp, Open Gym, and Training Essentials.


Programming Notes.

  • Great time had by all at Sunday’s Wet & Wild WOD. Thanks to Coach Jeff & Coach Sammy Jo for organizing. Check out a few event pics here.
  • Have you set your goals for January – February – March? Schedule a meeting or phone call with Coach Karen today.
  • Save the date! Join us Saturday, Feb. 17 for the American Heart Association Work Heart Play Heart fundraiser. Read more.
  • 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, a revisit of the Iron Cross, 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:
Bandbell Press 5×6
1:00 Plank (any variety) hold immediately after

Metcon:
4×2:30on/:30 off for total reps
12 KBS (53/35) (Rx+ 70/53)
12 Burpee Box Overs (24/20)

Strength & Conditioning
Week #3 / Block #1 Notes. Volume & percentages, and conditioning, decrease next week. If you’re feeling fatigued this week, you have something to look forward to! Block #2 begins the week of January 29.

Oly | Strength
EMOM x 7
5 – 10 Touch & Go Power Cleans @50% – 60% 1RM

3-Position Snatch x 8 @60-75%

Bench Press 5 x 5 @70%

3 x AMAP Strict Pull Ups (try to beat previous reps)

Conditioning
EMOM x 5
TBD Pull Ups
–> If you’ve reached a rep scheme of 10, add 1 minute to EMOM … not reps.
+
4 Rounds for Time
Row 20 calories
10 SA DB OH Squats

If you did Monday’s MetCon, and you’re lifting on Tuesday:
EMOM x 5 Pull Ups
–> If you’ve reached a rep scheme of 10, add 1 minute to EMOM … not reps.
+
4 x 2:30 on / :30 off for Total Reps
12 KB Swings (53 / 35)
12 Burpee Box Overs (24 / 20)

Boot Camp
Join Coach Karen at 4:30 p.m. for Triumphant Tuesday.

Open Gym
Join us at 9:30 a.m. – 10:30 a.m., Noon – 1 p.m., or 4:30 p.m. – 7:30 p.m.

Training Essentials
Week #2, Class #5

The January 16 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.