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

11048659_926871390697837_7637137318638082412_o
CrossFit
Strength:
4 sets of: 2 Press + 2 Push Press + 2 Push Jerk
Increase weight each set

Metcon:
EAD Baseline
Run 400m
40 Squats (to med ball)
30 HR Push ups
20 Sit ups (Med Ball anchored)
10 Box Jumps (24/20)
Run 800m
10 Box Jumps (24/20)
20 Sit ups
30 HR Push ups
40 Squats
400m Run

Strength & Conditioning
Hang Power Clean 3 x 3/70
Front Squat 3 x 5/75
Bench Press 3 x 5/70
Body Row 3 x 10
Versa Pulley Rotational Pulls 3 x 8
Burpees 25 for time

CrossFit Women
Coach Becky’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.