11.05.14 | CrossFit, Strength & Power, Boot Camp, CrossFit Women, Mobility & Recovery, and Training Essentials.

Coach Kate works with Todd N during the Saturday Gymnastics Workshop.

Coach Kate works with Todd N during the Saturday Gymnastics Workshop.

Programming Notes. Save the Date! Friday, Nov. 21 … Join us for The Million Meter Marathon to benefit the American Brain Tumor Association. | Take time to introduce yourself to the October Training Essentials graduates: Jeff A, Leigh M, Cory, Tyler, Harish & Jeanette.| The order deadline for EAD | CFAH wearables is 4 p.m., Thursday. Don’t miss your chance to order! | Any unclaimed items on the Lost & Found table will be donated to a local charity after Saturday classes.| Free Class Challenge Tuesday at 6:30 p.m. & Saturday at 9 a.m. Encourage your friends to join us!

“Benchmark Wednesday”

8:00 to find max unbroken double Unders and/or pull-ups

AMRAP 20:00
10 Push Press (115/75)
10 KBS (53/35)
10 Box Jumps (24/20)

Strength & Conditioning
The new cycle starts this week!

Snatch 3×3/70
Deadlift 5×5/70
Bench Press 5×5/70
Pull Ups 3xAMAP

Rowing intervals for meters:
6 x 1:00 on/ :30 off

Boot Camp
Join Coach Jason to end Hump Day with a bang.

CrossFit Women
Strength | Power Clean 6-6-6+
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 Power Clean.

Skill | Pull Up Descents 5 x 8 x 5-7 seconds / descent
Start with chin over bar, arms flexed at elbow. Lower from this position as slowly as possible until arms are fully extended. Enlist support from a partner if you are not yet able to control your descent for the prescribed duration.

MetCon | 20′ AMRAP
Row 250m
10 Waiter’s Lunge Steps (15#)
10 Hands Release Push Ups
10 KB Sumo Deadlift (53#)
10 KTE

Mobility & Recovery
Join the mobility & meal crew. Tonight’s post-class dinner location to be announced.

Training Essentials
Week #1, Class #2

Posted in Arlington Heights WOD.