09.18.14 | CrossFit, Strength & Conditioning, Boot Camp, and Training Essentials

Coach Web demos the Bandbell Press.

Coach Web demos the Bandbell Press.

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
Strength:
EMOM x 10:00
3 Deadlifts. Start @ 60%, increase each round.
Metcon:
“Nicole”
AMRAP 20:00
Run 400m
Max Pullups

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.

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 #6
Congrats on completing Training Essentials! Tonight you’ll receive your first CFAH shirt as our graduation gift to you.

Posted in Arlington Heights WOD.