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

Kelly E bears down as Bob D digs in for a Resisted Sprint during Saturday's Strength & Conditioning class.

Kelly E bears down as Bob D digs in for a Resisted Sprint during Saturday’s Strength & Conditioning class.

Programming Reminders. Have a favorite saying you’d like to see on the new CFAH tees? Let us know! | The next Training Essentials sessions start the week of October 6. Have you encouraged your friends to sign up yet? | Register today before it is too late … just two spots remain for Coach Kate’s Gymnastics Skill Development Series. | Free Class Challenge Tuesday at 6:30 p.m. and Saturday at 9 a.m. Invite your friends to join us!

CrossFit
Strength/Skill:
7:00 to find max height box jump
then 50 pistols (not for time)
Metcon:
For Time:
40-30-20-10
Pushups
Ab Mat
Lunges
GHD Back Ext

Strength & Conditioning
Today’s WOD will be posted on the whiteboard.

CrossFit Women

Strength | EMOTM 10′
5 Push Press
5 Front Squat
Rest 2′

MetCon | 10′ AMRAP | For Total Reps
3 Burpee Box Jumps (20″)
6 Pair Renegade Rows (3 pair)
9 Atomic Sit Ups
Rest 2′

Tabata Double Unders (no conversion)

 

Boot Camp
Today’s WOD will be posted on the white board.

Training Essentials
Week #2, Class #4

Posted in Arlington Heights WOD.