05.20.17 | CrossFit, Strength & Conditioning, Rowing Boot Camp, CrossFit Women, Boot Camp, and Free Class Challenge


AMRAP 42:00*
*400m Run @start & every 6:00
10 Push ups
10 Lunge Steps
10 Ab Mat Sit ups
10 Box Overs
10 DB Snatch

Strength & Conditioning
1RM Test Week
Establish 1RM for:
Back Squat
Chin Up (AMAP)
Dip (AMAP)

Deadlift: work up to a 3RM, then 2×2/3RM
Front squat or high bar, paused squat 3×12, all sets 2-3 reps from failure
Press 5/80, 5/75, 8+/70
Closegrip bench, dips, or hover bench 3×12, all sets 2-3 reps from failure
See Coach for assistance exercises

CrossFit Women
Coach’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!

Free Class Challenge
Encourage your the people in your life to join us for a free class today at 9 a.m. or Wednesday evening at 6 p.m. RSVP


Posted in Arlington Heights WOD.