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


3×10 GHD Sit-ups
3×10 Strict KTE/Hanging Knee Raises

AMRAP 20:00
100m Run
10 DB Snatches (45/25)
10 Renegade Rows (45/25)
10 Waiter’s Lunges (45/25)

Strength & Conditioning
1 RM Snatch
1 RM Clean & Jerk
3×2 Box Squat – Heavy

For Time:
Run 250 m.
21 Push ups
21 Pull ups
21 Sit ups
Run 250 m.

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!

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.