09.03.14 | CrossFit, Strength & Conditioning, CrossFit Women, Boot Camp, and Mobility & Recovery

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Programming Reminders | The Fall 2014 Class Schedule — including the new EAD Strength & Conditioning cycle –starts this week. Be sure to introduce yourself to the athletes in the current Training Essentials session. The next Training Essentials sessions start the week of September 8. Refer a friend and we’ll credit your account with three classes.

7:00 to find max shoulder press
Then 2xAMAP @ 50%, rest 1:00 between
AMRAP 10:00
8 Wall balls (20/16)
8 Lunge Steps
8 Push Press (95/65)
8 Box Step Overs (24/20)

Strength & Conditioning
EAD Strength & Conditioning will help the competitive and “every day” athlete improve strength, power, explosiveness, speed, agility, and flexibility; increase work capacity; improve body composition; and optimize health and wellness. This class is perfect for anyone ready to work hard, focus on technique, commit to 2-4 classes per week, and get results. Today’s programming will be posted on the White Board.

CrossFit Women
Strength | Strict Press – 6-6-6-6+
Warm up to working load, then complete the set scheme. If you exceed 10 reps on the final set, increase the load the next time you Press.

MetCon | Three Rounds for Time
25 kcal Row (use a Race Start)
20 Barbell Front Rack Alternating Lunge Steps (heavy as movement quality supports)
15 Atomic Sit Ups
10 Pull Ups

Boot Camp
EAD | CFAH Boot Camp is a challenging and fun mix of bodyweight, kettlebell, dumbbell, and plyometric movements, plus indoor rowing and a variety of surprise elements. This class is scaled to athlete skill and experience level. Come prepared for individual, duo or team events. Today’s programming will be posted on the White Board.

Mobility & Recovery
EAD | CFAH Mobility & Recovery is a mix of core stability progression, band stretching, self-myofascial release, dynamic stretching and more to support recovery and prevent injury. Today’s programming will be announced in class.

Posted in Arlington Heights WOD.