10.04.14 | CrossFit, Strength & Conditioning, CrossFit Women, Boot Camp, Mobility & Recovery, and Free Class Challenge.

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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!

5 laps prowler push (add weight each time)

Row 1000m
50 thrusters (45/35)
30 pull-ups

Posted in Arlington Heights WOD.