10.28.14 | CrossFit, Strength & Conditioning, FIT4T5, Boot Camp, Training Essentials, and Free Class Challenge.

What was that excuse again??? (courtesy of OCR World Chapionships)
What was that excuse again???
(courtesy of OCR World Championships)

Programming Notes. Congrats to Coach Kate on her 2nd place finish at the 2014 Mid-American Weightlifting Championships. Click here to watch Coach Kate en route to her 150kg total. | Watch for information later this week for how to order the new EAD | CFAH wearables. | Save the Date! Friday, Nov. 21 … you won’t want to miss this! Details to come. | Check out the latest EAD | CFAH athlete success story. Read how strength training and metabolic conditioning helped Wendy R land a massive PR at the 2014 Chicago Marathon. Have a success story you’d like to share? See Coach Karen. | Thanks to Tim F, Neil H & Tracy K for referring friends to our health & fitness community. Be sure to check your account for a special appreciation gift. | Free Class Challenge Tuesday at 6:30 p.m. & Saturday at 9 a.m. Encourage your friends to join us!

CrossFit
Strength/skill:
Turkish get ups 3×3(each side)
Elite sit ups 3×10

Metcon:
For time:
Row 500m
50 double Unders
Row 400m
40 air squats
Row 300m
30 wall balls
Row 200m
20 switch lunges
Row 100m
10 TTB

Strength & Conditioning
De-load Week. The next Strength Cycle begins the week of November 3.

Deadlift 5-5-5-5+
Press 5-5-5-5+
GHD Sit ups 3×10

3 Rounds for Time:
20 Sledge Hammer Strikes (10 RH, 10 LH)
10 Pull Ups
10 Goblet Squats

FIT4T5
Join Coach Keith for a challenging interval-based training session.

Boot Camp
Join Coach Becky for an amazing mid-morning training session.

Training Essentials
Week #2, Class #5

Free Class Challenge | Register Now.
Encourage your friends to join us tonight at 6:30 p.m. or Saturday at 9 a.m. for our Free Class Challenge.

Posted in Arlington Heights WOD.