09.30.14 | CrossFit, Strength & Conditioning, Boot Camp, Training Essentials, and Free Class Challenge

Frog Hop Burpees

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:
Snatch Balance 3-3-3-3-3
Metcon:
AMRAP 15:00
10 hang power cleans (135/95)
10 Wall Balls (20/16)
10 Atomic Sit Ups
30 Double Unders (4:1)

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.

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

Training Essentials
Week Two, Class #5

Posted in Arlington Heights WOD.