10.29.14 | CrossFit, Strength & Conditioning, Boot Camp, CrossFit Women, Mobility & Recovery, and Training Essentials.

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Programming Notes. Take a moment to check out the Lost & Found table… you could very well find that special item that you’ve been in search of for months. | 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!

Strengt | DB Deadlifts 5×5

Metcon | AMRAP 8:00
12 Box Jump Overs (24/20)
12 Push Ups
12 Unanchored sit ups
Rest 2:00

AMRAP 4:00
12 Box Dips
12 DB Snatch (6 ea) (40/20)

Rest 1:00

AMRAP 2:00
Double Unders

Strength & Conditioning
Be sure to grab a piece of chalk, head over to the Strength Chalkboard, and place an asterisk* next to any PRs.

Power Clean EMOM 5:00, 3/70%
Bench Press 3×10/60%
Body Row 3×10
Front Squat 3-3-3-3+

100 Double Unders for time (sub 8:00 practice)

Boot Camp
Join Coach Jason and end Hump Day on a high note.

Mobility & Recovery
Mobilize then dine. Weekly dinner location to be announced during class. Can’t make class but still want to nosh with the crew? Get to EAD | CFAH by 7:30 p.m. and join the Dinner Train.

CrossFit Women
Strength | 6-6-6-6+ Thruster
Work up to a heavy six, ensuring flawless form & technique along the way. If you exceed 10 reps on the final set, be sure to add weight the next time you perform Thursters.

Skill | Pull Up Descents 5 x 7 x 3-5 seconds / descent
Start with chin over par, arms flexed at elbow. Lower from this position as slowly as possible until arms are fully extended.

MetCon | Three Rounds For Time
20 Front Rack Lunge Steps (45#)
20 kcal Row
20 Atomic Sit Ups

Training Essentials
Week #2, Class #4

Posted in Arlington Heights WOD.