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

Jeff L. going overhead

Jeff L. going overhead

Programming Notes. The Million Meter Marathon is in 14 days! Be sure to sign up for your rowing time slots — yes, you can row more than once! — today. | Any unclaimed items on the Lost & Found table will be donated to a local charity after today’s classes.| Free Class Challenge Tuesday at 6:30 p.m. & Saturday at 9 a.m. Encourage your friends to join us!

CrossFit
Strength/skill:
30 pull-ups in as few sets as possible
+
30 dips(rings/parallel bars/box) in as few sets as possible

Metcon:
For time:
20-15-10
Power snatches (95/65)
Double Unders
v-ups

Strength & Conditioning
Clean & Jerk 3×3/70
Front Squat 5×5/70
Push Press 5×5/70
Dips 3xAMAP

8:00 AMRAP
2 laps Broad Jump
20 AbMat Sit ups

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

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

Boot Camp
Join Coach Eric for the perfect class to start your weekend.

Mobility & Recovery
Today’s class cancelled due to Coaches Jason and Becky competing in Iowa.

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

Posted in Arlington Heights WOD.