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

Sunday Boot Camp

Sunday Boot Camp

Programming Reminders. Be sure to rally your friends, family & co-workers to join us Friday, Sept. 19 for the Buddy BBQ Workout. Friendless? No worries … come solo and enjoy the beer, BBQ & bonding with your fellow athletes. OR, refer someone  to our Free Class Challenge between now and Friday. Either way, you’ll earn one entry to the drawing for a pair of Reebok Custom Nano 4.0s for every friend you introduce to EAD | CFAH. | The next Training Essentials sessions start the week of September 22. | Registration is now open for Gymnastics Skill Development Series with Coach Kate.

CrossFit
Skill:
10:00 to work on Pull Up Progression
Metcon:
“Air Force”
For Time:
20 Thrusters (95/65)
20 Clean High Pulls (95/65)
20 Push Jerks (95/65)
20 OHS (95/65)
20 Front Squats (95/65)
*complete 4 burpees EMOM until finished

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 | Push Press 6-6-6-6+ (from rack)
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 Push Press. Aim for at least 30% more load than your Strict Press.

MetCon | “Annie”
50-40-30-20-10
Double Unders (3:1)
Sit 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.

Training Essentials
Week #2, Class #4

Posted in Arlington Heights WOD.