10.17.14 | CrossFit, Strength & Conditioning, Boot Camp, 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:
floor press 5-5-5-5-5

Metcon:
5 rounds for reps:
In a 2:30 window, run 250m then AMRAP | Rest 1′ Between Rounds
Round 1: double Unders
Round 2: DB snatch (40/20)
Round 3: wall balls (20/16)
Round 4: TTB (sub: v-ups)
Round 5: air squats

Strength & Conditioning
Front Squat 3×5/70%
Bench Press 5×5/70%
Body Row 5×8
Double Unders 100

EMOM 10:00
10 Wall BAll Shots 20/16#

Boot Camp
Join Coach Karen for a Friday Throwdown.

Training Essentials
Week #2, Class #6

Posted in Arlington Heights WOD.