10.21.14 | CrossFit, Strength & Conditioning, Fit4T5, Boot Camp, Training Essentials

Nic J. PR's his Deadlift at 565#

Nic J. PR’s his Deadlift at 565#

Programming Notes. Are you ready to PR? It is 1RM Week for Strength & Conditioning cycle athletes. The next Strength & Conditioning cycle starts the week of November 3. | Take time to introduce yourself to the new athletes starting Training Essentials Monday morning & evening. | Be sure to register for Fit4T5 and Rowing Boot Camp. Classes are capped at five athletes for Fit4T5 and seven athletes for Rowing Boot Camp. | Know someone ready to commit to achieving their health & fitness goals? Encourage them to join us for our Free Class Challenge Tuesday at 6:30 p.m. or Saturday at 9 a.m. | Registration is now open for the November 10 – December 21 CompuTrainer session. No previous CompuTrainer experience necessary. | The October Athlete Email Bulletin is out. If you didn’t receive a copy last week, let Coach Karen know.

EMOM x 10:00
Odd: 12 wall ball shots (20/16)
Even: 12 push-ups


2 rounds for total reps
AMRAP 3:00
3 bar hop Burpees
6 front squats (95/65)
rest 1:00
AMRAP 3:00
3 bar hop Burpees
6 push press (95/65)
Rest 1:00

Strength & Conditioning
Test Week
CrossFit Total
1RM Back Squat
1RM Press
1Rm Deadlift

Join Coach Keith his unique and challenging take on high-intensity interval training.

Boot Camp
Join Coach Becky for today’s Boot Camp.

Training Essentials
Week #1, Class #2

Posted in Arlington Heights WOD.