10.18.14 | CrossFit, Strength & Conditioning, CrossFit Women, Indoor Rowing Boot Camp, Mobility & Recovery, Open Gym, and Free Class Challenge

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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:
12:00 to find max DB thruster + max height box jump

Metcon:
AMRAP 16:00
Buy in: 800m run
8 pull-ups
10 box jumps (24/20)
12 DB thrusters (50% of max)

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#

Indoor Rowing Boot Camp
Join Concept2-certified Coach Karen for a challenging mix of rowing technique and non-barbell movements done Boot Camp-style.

CrossFit Women
Be ready for anything … it is Coach Becky’s Choice.

Boot Camp
Please be sure to register for class … Saturday’s Boot Camp class regularly hits capacity.

Mobility & Recovery
Please be sure to register for class … Saturday’s Boot Camp class regularly hits capacity.

Free Class Challenge
Encourage your friends & family members to experience why EAD | CFAH is the place for them to achieve their health & fitness goals. Register Today.

Open Gym
Practice & perfect skills, catch up on a Strength & Conditioning or CrossFit WOD, or work mobility … the hour is yours.

Posted in Arlington Heights WOD.