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

  • 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

EMOM x 7:00
3 OHS (from ground, build)

EMOM x 7:00
6-10 Pistols (or progression of)

“Open 16.3”
AMRAP 7:00
10 Power Snatches (75/55)
3 Bar Muscle ups (scaled=5 jumping CTB)

Strength & Conditioning

1) Jerk + Push Jerk (from rack)
5 x (2+1) @ 70-75%

2) “She Bear” Complex
7 attempts at heaviest complex of
Power Snatch + OHS + Snatch + OHS + Snatch Balance + OHS

3) Front Squat
5 x 3 @ 80%

4) 3 x AMAP strict pull ups (try to beat previous reps)


5’ EMOM _X_ PUs
3 rds for total reps
2:00 Snatch (increase -rd 1 @60%, rd 2 @70%, and rd. 3 @80%)
1:00 row for cal
1:00 rest

If you did Friday’s Metcon and you’re lifting on Saturday:

5’ EMOM _X_ PUs
3 rds for total reps
2:00 row for cal
1:00 HSPU
1:00 rest

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.

The January 20 CrossFit Whiteboard. Today’s Whiteboard does not include scores / activity from Rowing Boot Camp, Boot Camp, Strength & Conditioning, Youth Athletic Development, or Open Gym athletes.

Posted in WOD, Workout Of The Day.