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

Laurie Prowler

Programming Reminders. Join us TONIGHT 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 solo and enjoy the beer, BBQ & bonding with your fellow athletes. OR, refer a friend, colleague, family member, neighbor or anyone ready to commit to our results-based training program to give our Free Class Challenge . | The next Training Essentials sessions start the week of September 22. | Registration is now open for Gymnastics Skill Development Series with Coach Kate.

4 Laps Front Rack Lunges (135/95)
4×10 GHD Sit Ups
Tabata Intervals for total Reps, 1:00 rest between:
Ab Mat
Ball Slams

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 EAD | CFAH Training Essentials. You’ll receive your first CFAH shirt today as our graduation gift to you!

Posted in Arlington Heights WOD.