10.15.14 | CrossFit, Strength & Conditioning, Boot Camp, CrossFit Women, Mobility & Recovery, and Training Essentials

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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!

CrossFit
Strength:
EMOM x 5:00
3 snatch balance @50% of OHS
rest 2:00 then
EMOM x 5:00
3 OHS @ 65%

Metcon:
3 rounds for time:
10 DB(20/10) Burpee box step overs(24/20)
20 cal row
30 ab mat

Strength & Conditioning
Hang Clean 3×5/70%
Press 5×5/70%
Deadlift 3×5/70%
Partner Rotating MB Pass 3×10 each side

3 rounds for time:
8 Pull ups
12 Push ups
16 Squats

CrossFit Women
Strength | Front Squat 6-6-6-6+
Build to a heavy 6. If you exceed 10 reps on the final set, be sure to increase load the next time you Front Squat.

MetCon | For Time

500m Row
+
2-4-6-8-10-8-6-4-2
Plank Plate Walk (Pair / 45# Plate)
Box Jumps (20″)
Waiter’s Lunge (Steps / 20#)
+
5 Laps Bear Crawl

Boot Camp
Celebrate Hump Day with Coach Jason.

Mobility & Recovery
Connect, flex & dine with the Wednesday night crew. Dinner location TBA.

Training Essentials
Week #2, Class #5

Posted in Arlington Heights WOD.