11.01.14 | CrossFit, Strength & Conditioning, CrossFit Women, Indoor Rowing Boot Camp, Boot Camp, Mobility & Recovery, and Free Class Challenge.

Spidey tackled the Hobgoblin Hundreds during the Friday, 9:30 a.m. Haunted WOD.

Spidey tackled the Hobgoblin Hundreds during the Friday, 9:30 a.m. Haunted WOD.

Programming Notes. Save the Date! Friday, Nov. 21 … you won’t want to miss this! Details to come. | Take time to introduce yourself to the October Training Essentials graduates: Jeff A, Leigh M, Cory, Tyler, Harish & Jeanette. 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. | Check your email for info on how to order the new EAD | CFAH wearables. If you didn’t receive the email, see Coach Karen. | 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. | Free Class Challenge Tuesday at 6:30 p.m. & Saturday at 9 a.m. Encourage your friends to join us!

Strength | Front Squat 2-2-2-2-2

MetCon | AMRAP 14:00
8 Ground to Overhead (135/95)
12 Evil Wheels
24 Double Unders

Strength & Conditioning
De-load Week. The next Strength Cycle starts 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

CrossFit Women
It’s Saturday … Coach Becky’s Choice.

Indoor Rowing Boot Camp
Join Coach Karen for a challenging session on — and off — the Concept2.

Boot Camp
The perfect class to start your weekend.

Mobility & Recovery
Get your Saturday stretch on.

Free Class Challenge
Encourage your friends to join us … they’ll most certainly thank you!

Posted in Arlington Heights WOD.