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

Ball Slams
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!

Clean and jerk 3-3-3-3

AMRAP 16:00
5 wall ball shots(20/16)
3 HSPU/push-ups
1 power clean (135/95)

Strength & Conditioning
Clean & Jerk 1-1-1-1-1
Front Squat 4×3/90%
Bench Press 4×3/90%
Body Row 3×10
Bandbell Lunges 3×10 each

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.

Mobility & Recovery
A mix of core stability progression, band stretching, self-myofascial release, dynamic stretching and more to support recovery and prevent injury.

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

Posted in Arlington Heights WOD.