10.31.17 | CrossFit, Strength & Conditioning, Boot Camp and Training Essentials.

Congrats to Jeff W on earning five Bronze medals and one Silver medal from the Dragon Boat World Championships held in Dianchi Lake, City of Kunming, Yunnan Province, China. Jeff credits his training at EAD | CFAH with helping him achieve this amazing feat. “It’s been awhile since I’ve been in the gym but it was the base that I built last winter at EAD that allowed me to do this,” said Jeff.

CrossFit
Skill & Strength | EMOM x 10
Odd: 100m Sprint
Even: 10 Body Rows

MetCon | For Total Reps                4 x 3:00 On + 1:00 Off
10 DB Waiters Lunges (45 / 25)
31 KB Swings (53 / 35)
17 Burpees

Strength & Conditioning
Back Squat
3 x 5

Press
3 x 5

Power Clean
4 x 3

Accessory and/or Skill Work + Stretch / Mobility Work

Boot Camp
Join Coach Kate at 9:30 a.m. for Temptation Tuesday

Training Essentials
Week #2, Class #5

 

Today’s Whiteboard does not include scores / activity from Boot Camp, Strength & Conditioning, or Training Essentials athletes.

10.31.17 CrossFit Whiteboard.

Posted in Workout Of The Day.