10.24.14 | CrossFit, Strength & Conditioning, Boot Camp, Open Gym, and Training Essentials

Lisa Z. lifting over 2X her bodyweight!

Lisa Z. lifting over 2X her bodyweight!

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.

CrossFit
Strength:
Front squats 5×3@70%

Metcon:
For time:
10-8-6-4-2
Squat cleans (135/95)
Pull-ups
Then
2-4-6-8-10
Push jerk (135/95)
Pull ups

Strength & Conditioning
Test Week
1RM Front Squat
1RM Bench Press
1RM Overhead Squat (optional)

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

Open Gym | For EAD Athletes Only
Drop in and work skills or make up a missed class from earlier in the week.

Training Essentials
Week #1, Class #3

Posted in Arlington Heights WOD.