10.16.14 | CrossFit, Strength & Conditioning, Boot Camp, Fit4T5, 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/skill:
Sledge hammer strikes 3×15 each side
Prowler 5 laps total (add weight each time)

Metcon:
For total reps:
4:00 squat cleans (115/75)
3:00 shoulder to overhead (115/75)
2:00 push ups (hr)
1:00 bar facing Burpees

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

Boot Camp
Join Coach Becky for a challenging, all-around training session.

Fit4T5
Join Coach Keith for our newest class. Fit4T5 is offered Thursday at 6 p.m. and Tuesday at 7 a.m.

Training Essentials
Week #2, Class #6

Posted in Arlington Heights WOD.