09.17.19 | CrossFit, Strength & Conditioning, CrossFit Women, Mobility & Recovery, Boot Camp, and Training Essentials

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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.

Snatch: 3-3-3-1-1-1
AMRAP 12:00
15 Box Jumps (24/20)
10 V-ups
5 Manmakers (40/20)

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 | Power Snatch 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 Power Snatch.

MetCon | For Time
25 KB Swings (30#)
Three Rounds
6 Box Jumps
12 Hands Release Push Up
24 AbMat Sit Ups
25 KB Swings

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
A mix of core stability progression, band stretching, self-myofascial release, dynamic stretching and more to support recovery and prevent injury.

Training Essentials
Week #2, Class #5

Posted in Arlington Heights WOD.