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


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
Skill:
:20s on/ :40s off for 6 rounds
Strict TTB or ATW

:20s on/ :40s off for 6 rounds
Eccentric Push-up into T-Rex Plank Hold for remaining time

Metcon:
“Open 17.5”
10 rounds for time:
9 Thrusters(95/65)
35 Double Unders (4:1)

Strength & Conditioning
Oly/Strength:

1) Clean & Jerk
4 @ 85%
2) Snatch
3 x 2 @ 85%
3) Back Squat
5 x 3 @ 80%
4) 3 x AMAP strict TTB/HKR/Vups/ETC

Conditioning:

5’ EMOM
X_ TTB *If athlete has reached a rep scheme of 10, add 1 min to EMOM, not reps
+
12’ AMRAP
9 Thrusters (95/65)
35 Double Unders (4:1)

If you did Wednesday’s Metcon and you’re lifting on Thursday:
5’ EMOM
X_ TTB *If athlete has reached a rep scheme of 10, add 1 min to EMOM, not reps
+
Tabata Wallballs
1:00 rest
Tabata Burpees

Boot Camp
Join Coach Jim at 4:30 p.m. for Hump Day Hysteria.

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

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

The January 17 CrossFit Whiteboard. Today’s Whiteboard does not include scores / activity from Boot Camp, Strength & Conditioning, Youth Athletic Development, or Open Gym athletes.

Posted in WOD, Workout Of The Day.