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

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Program Reminders. Be sure to vote for your favorite T-shirt sayings this week … look for the list of sayings on the whiteboard under the flag. | The next Training Essentials sessions start the week of October 6. | Free Class Challenge Tuesday at 6:30 p.m. and Saturday at 9 a.m. Invite your friends to join us!

CrossFit
Strength/skill:
EMOM x 7:00
3 back squats (from ground) @ a challenging weight

3×10 body/ring rows

Metcon:
For total reps:
5 rounds:
:30 KBS (50/30)
:30 box jumps (20/16)
:30 clapping push ups
:30 ball slams
:30 rest

Strength & Conditioning
Power Snatch 1-1-1-1-1
Squat 4 X 3 @90%
Turkish Get Ups 3-3-3-3 each side

EMOM 10:00
7 Lunge Steps
7 Push Ups (hand release)

Boot Camp
Today’s Boot Camp programming will be posted on the whiteboard.Know an area educator or staff member? Invite them to join us for Boot Camp. The convenient 4:30 p.m. start time is a perfect fit for their schedule.

Training Essentials
Week #1, Class #2

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

Posted in Arlington Heights WOD.