10.22.16 | CrossFit, Strength & Conditioning, Rowing Boot Camp, CrossFit Women, Boot Camp, Mobility & Recovery, and Free Class Challenge


200m Farmers Carry
100m Weighted Prowler Push
50 Sledge Hammer Hits

For total reps:
3:00 Bar Hop Burpees
3:00 Ground to Overhead (125/85)
3:00 Pull ups
3:00 Front Rack Lunges (45/35)

Strength & Conditioning
Bench Press 3/80, 3/85, 3+/90
GHD Sit ups 3×10
Farmer’s Carry 250 m.
Bent over BB Row 4×10
SB Bridge & Curl 4×10
DB Bent Arm Lateral Raise 4×10
Row 3×250 m. 1:00 RI

CrossFit Women
Coach’s Choice. Come prepared for anything!

Rowing Boot Camp
Join Coach Karen for technique, skill development and plenty of time on (and off!) the Concept2.

Fitness Boot Camp
Get your weekend started on the right foot!

Mobility & Recovery
Get your stretch on with this hour dedicated to channeling your inner Supple Leopard.

Free Class Challenge
Encourage your the people in your life to join us for a free class today at 9 a.m. or Wednesday evening at 6 p.m. RSVP

Posted in Arlington Heights WOD.