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


CrossFit
MetCon:
4 rounds for time of:
25 cal Row
20 KBS (53/35)
15 Atomic Sit ups
10 Alternating DB Ground-to-Overhead (45/25)

Strength & Balance:
4×5 per leg KB Lateral Over/Unders
4x:30 right leg Balance Pad
4x:30 left leg Balance Pad

Strength & Conditioning
Oly/Strength:

1) 2 x 6’ Clean & Jerk Ladder
Men: 95 – 125 – 145 – 165 – 175 – 185 – 195 – 205 – 215 – 225
Women: 65 – 85 – 105 – 115 – 135 – 155 – 165 – 175 – 185 – 195

2) 2 x 6’ Snatch
Men: 85 – 95 – 105 – 115 – 125 – 135 – 145 – 155 – 165 – 175
Women: 55 – 65 – 75 – 85 – 95 – 105 – 115 – 125 – 135 – 145

3) 3sec Pause Back Squat
4 x 5 build

Conditioning:

“Jackie” on land
For time:
50 Cal Assault Bike
50 Thrusters (45/35)
30 Pull ups
(12’ timecap)

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

Youth Athletic Development
The older primary school and middle school students join Coach Web at 4:30 p.m. for skill instruction, strength development, overall conditioning, and fun.

Free Class Challenge
Encourage the peeps in your life to experience the EAD | CFAH Training Community and register for a Free Class on Wednesday at 6:45 p.m. or Saturday at 9 a.m.

Open Gym
Join us at 5 a.m. – 6:30 a.m., 9:30 a.m. – 10:30 a.m., or 4:30 p.m. – 7:45 p.m. Please sign up in the 4:30 p.m. time slot for all classes.

Posted in Workout Of The Day.