09.27.14 | CrossFit, Strength & Conditioning, CrossFit Women, Boot Camp, and Mobility & Recovery

Never Quit

Programming Reminders. The next Training Essentials sessions start the week of October 6.| 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!

EAD | CFAH Wall of Fame Challenge:
1 Mile Run
250m Farmers Carry (50/30)
20 DB/KB Thrusters (50/30)
20 Pull Ups
20 Goblet Squats (50/30)
250m Farmers Carry

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
Skill | Accumulate 3′ in a Hollow Rock Position or complete 100 Hollow Rocks

MetCon | For Total Reps | Running Clock

1′ Burpees
2′ Ball Slams (15#)
4′ Row
2′ Rest

1′ Wall Sit w/ 6# MB OH
2′ KB Swings (30#)
800m Run
2′ Rest

1′ Wall Balls (16#)
2′ MB Cleans (16#)
4′ Double Unders

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.

Free Class Challenge
Invite your friends to join us tonight for the Free Class Challenge.

Posted in Arlington Heights WOD.