10.13.14 | CrossFit, Strength & Conditioning, CrossFit Women, Boot Camp, and Training Essentials

Programming Notes. Nick J credits the EAD | CFAH Training Community with helping him hit 1RM lifts heavier than when he played college football, and he says he is in better shape today than ever in his life. Read more. Have a success story you’d like to share? Let Coach Karen know. | NEW CLASS! Formulated Interval Training 4×5 — Fit4T5 — is now offered Tuesday at 7 a.m. and Thursday at 6 p.m. | RETURNING CLASS! Indoor Rowing Boot Camp returns to the class schedule on Saturdays at 7 a.m. starting 10.18. | The next Training Essentials sessions start the week of October 20. Encourage your friends, family & co-workers to start training with the nationally-certified health & fitness professionals at EAD | CFAH … today! | Welcome Coach Keith to the Performance Coaching Team! | HAPPY BIRTHDAY, COACH BECKY!

The Saturday, 8 a.m., Boot Camp is all smiles after a challenging hour with Coach Becky.

The Saturday, 8 a.m., Boot Camp is all smiles after a challenging hour with Coach Becky.

CrossFit
Skill:
3×8(each leg) pistols
2 attempts at max handstand hold

Metcon:
“Filthy 30”
For time:
30 box jumps (24/20)
30 jumping pull ups
30 KB swings (50/30)
30 walking lunge steps
30 knees to elbows
30 push press (45)
30 back extensions
30 wall ball shots(20/16)
30 Burpees
30 double Unders

Strength & Conditioning
Snatch 3×3/70%
Bench Press 3×5/70%
Squat 5×5/70%
Ball Slams 3×10

EMOM 8:00
5 V ups
5 Superman

CrossFit Women
Skill | Hand Stand Push Up Practice, Progression – 10′

“Columbus” | For Total Time

The Nina | Four Rounds
10 Broad Jumps
11 Ball Slams
Rest 2 Minutes

The Pinta | Three Rounds
25 Double Unders (4:1)
20 AbMat Sit ups
100m Sprint
Rest 2 Minutes

The Santa Maria | One Round
19 Pair Alternating SA DB Snatch (25# / 30#)
42 Wall Ball Shots

Boot Camp
Coach Jason will kick off your training week with a fun & challenging class.

Training Essentials
Week #2, Class #4

Posted in Arlington Heights WOD.