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

Friday Night's Bring a Buddy BBQ

Friday Night’s Bring a Buddy BBQ

Programming Reminders. Thanks to everyone who joined us for the Buddy BBQ Friday! Congrats to Amber R, who one a pair of Reebok Custom Nano 4.0s for referring a friend to EAD | CFAH. | The next Training Essentials sessions start today. Registration is now open for Gymnastics Skill Development Series with Coach Kate. Free Class Challenge Tuesday at 6:30 p.m. and Saturday at 9 a.m. Invite your friends to join us!

CrossFit
Skill/Strength:
Back Squat 5-5-5-5-5
Accumulate 2:00 in hollow rock position
Metcon:
For Time:
100 Double Unders (4:1)
50 DB Snatch (45/25)
Row 500m
100 Jumping Pull Ups
50 Ab Mat

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 | Bulgarian Split Squat w/ Weighted Shoulder Flexion 6 R / 6 L x 3

MetCon | “Odds & Evens”

EMOTM 10′
3 Laps Bear Crawl (Odd)
6 Burpees (Even)
Rest 3′

EMOTM 10′
15 Wall Balls (Odd)
15 Ball Slams (Even)
Rest 3′

EMOTM 10′
10 Hands Release Push Ups (Odd)
6 Pair Overhead Plate Walking Lunges (Even)
Rest 3′

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 One, Class #1

Posted in Arlington Heights WOD.