10.31.14 | CrossFit, Strength & Conditioning, Boot Camp, and Training Essentials


The Hobgoblin Hundreds proved to be a bit challenging with the spare appendages sported by one of the athletes in the 5 a.m. class. Looking forward to seeing more costumed athletes throughout the day!


Skill | 10′ to work on one or more of the following: Rope Climbs, Tire Flips, Sledge Hammer Hits, Prowler Push or Farmer’s Carry

MetCon | Hobgoblin Hundreds (compare to 10.31.13) | Three Rounds For Time | Rest 2′ Between Rounds
20 For Whom The KB Swings (50/30)
20 Pumpkin Slams
20 Goblin Squats
20 Ghoul Ups
20 Lunge Steps to Hell

Strength & Conditioning
De-load week continues. The new Strength Cycle starts the week of November 3.

SLDL 3×8 moderate load
DB Press 5-5-5-5+
Pull ups 3×8-12 load or assist as needed
Partner Elite Sit ups 3×10 (use decline bench)

EMOM 8:00
8 KB Swings
4 Burpees

Boot Camp
Join Coach Karen for the Hobgoblin Hundreds. Costumes welcomed!

Training Essentials
Week #2, Class #6
Take time to introduce yourself to the October Training Essentials graduates: Jeff A, Leigh M, Cory, Tyler, Harish & Jeanette. Welcome to the EAD | CFAH Community! The next Training Essentials sessions start the Week of November 3. Encourage your friends to sign up today and get a jump start on the New Year’s Resolution peeps.

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!

Posted in Arlington Heights WOD.