09.08.14 | CrossFit, Strength & Conditioning, CrossFit Women, Boot Camp, and Training Essentials

Sunday Boot Camp

Sunday Boot Camp

Programming Reminders | Be sure to introduce yourself to the athletes in the September 8 – 19 Training Essentials morning & evening sessions. Start rallying your friends, family & co-workers to join us Friday, Sept. 19 for the Buddy BBQ Workout. Earn one entry to the drawing for a pair of Reebok Custom Nano 4.0s for every friend who joins you. Friendless? No worries … come anyway and enjoy the beer & BBQ. The next Training Essentials sessions start the week of September 22. Refer a friend and we’ll credit your account with three classes.


Thruster 5-5-3-3-1-1 (increase weight)
3xMax Hang From Bar
AMRAP 8:00
10 Burpees
10 Power Cleans (135/95)

Strength & Conditioning:
Today’s programming will be posted on the White Board. Note: The early morning and evening classes feature a convenient rolling start. 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.

CrossFit Women:

Strength | Deadlift – 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 Deadlift.

MetCon | Five 3′ AMRAPS | 1′ Rest Between Rounds
3 Burpees
6 Atomic Sit Ups
9 Air Squats

Boot Camp:
Today’s programming will be posted on the White Board. 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.

Training Essentials:

Week #1, Class #1

Posted in Arlington Heights WOD.