10.14.14 | CrossFit, Strength & Conditioning, Boot Camp, Fit4T5, Training Essentials, and Free Class Challenge

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!

Patrick B & Katy O' take the Goblet Squats to depth.

Patrick B & Katy O’ take the Goblet Squats to depth.

CrossFit
Strength/skill:
Push press 3-3-3-3-3
Evil wheels 50 total (break up anyway)

Metcon:
AMRAP 12:00
16 KBS (53/35)
16 KB OH walking lunges

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

EMOM 8:00
10 V ups
10 Superman

Boot Camp
Join Coach Becky for today’s Boot Camp. Be sure to ask her about Monday’s birthday surprise, courtesy of Magda!

Fit4T5
Join Coach Keith Tuesday at 7 a.m. and Thursday at 6 p.m. for Formulated Interval Training 4×5 — Fit4T5 — a 45-minute, high-intensity interval training session that targets multiple muscle groups through a series of functionally-based movements. Fit4T5 is the perfect training experience for athletes of all levels looking to improve cardiovascular and muscular endurance, drive body composition change, and enhance performance. Class size limited to five athletes.

Training Essentials
Week #2, Class #5

Free Class Challenge
Encourage your friends, family & co-workers to join us for a Free Class Tuesday at 6:30 p.m. or Saturday at 9 a.m. They will most certainly thank you for the opportunity!

Posted in Arlington Heights WOD.