10.01.14 | CrossFit, Strength & Conditioning, CrossFit Women, Boot Camp, Mobility & Recovery, and Training Essentials

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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
Skill/strength:
Front squat 2-2-2-2-2 (build)
30 pull-ups in as few sets as possible

Metcon:
For time:
Row 1000m
4 rope climbs (sub: 16 raise/lowers)
4 laps frog hop Burpees
Run 800m

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

CrossFit Women
Strength | Deadlift 6-6-6-6+
Warm up to working load, then complete the set scheme. If you exceed 10 reps on the final set, increase the load the next time you Deadlift.

10′ AMRAP | Partner Prowler Relay | For Total Laps
Rest 3′

MetCon | Five Rounds
Every 2′ Row 150m + 20 AbMat Sit Ups | Any remaining time = rest

Boot Camp
Today’s workout will be posted on the whiteboard.

Mobility & Recovery
To be announced during class …

Training Essentials
Week #2, Class Five

Posted in Arlington Heights WOD.