11.04.14 | CrossFit, Strength & Conditioniing, FIT4T5, Boot Camp, Training Essentials, and Free Trial Class.

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.| 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!

vote_todayCrossFit
Strength/skill:
GHD sit ups 3×10
3xAMAP Single arm Russian KBS (50/30)

Metcon:
4 rounds for total reps:
1:00 on/:30 off
Back squats(95/65)
Atomic sit-ups
Decline push-ups
Burpee box step overs (24/20)

Strength & Conditioning
The new cycle starts this week!

Power Clean 3×3/70
Squat 5×5/70
Press 5×5/70
Chin Up 3xAMAP

For Time: 15-12-9 reps of
Ring Dips
Push Ups
Box Jumps 24/20”

FIT4T5
Join Coach Keith for a challenging interval workout.

Boot Camp
Get your week started off right with Coach Jason.

Training Essentials
Week #1, Class #2

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

Posted in Arlington Heights WOD.