11.11.14 | CrossFit, Strength & Conditioning, Boot Camp, Free Class Challange, and FIT4T5

MillionMeterMarathonProgramming Notes. The Million Meter Marathon is Friday, Nov. 21 & Saturday, Nov. 22. Be sure to RSVP on MBO and register for your times on the rower — yes, you can row more than once! — on the sign up sheets on the whiteboard under the flag. | Silent Auction items for The Million Meter Marathon are starting to arrive! Bidding will start later this week. | Congrats to members of the EAD | CFAH Competition Team on their gutsy performance at this weekend’s Field of Teams event in Iowa. | The next Training Essentials sessions start Monday, Nov. 17. Encourage your friends to register today … and beat the New Year’s Resolution rush. | Free Class Challenge Tuesday, 6:30 p.m. and Saturday, 9 a.m.

Thanks to all the current and former EAD | CFAH athletes who have served our country.

Thanks to all the current and former EAD | CFAH athletes who have served our country.

CrossFit
Strength:
30 back squats @ 50% of max. Break up anyway

Metcon:
For total reps:
4:00 row for cal
3:00 DB thrusters
2:00 box jumps
1:00 atomic sit-ups

Strength & Conditioning
3 position Snatch 3×3/75
Push Jerk 5×3/75
Front Squat 5×4/75
RDL 5×5 moderate

EMOM 8:00
5 Switch Lunges
5 Push ups (hand release)
5 Ball Slams

Boot Camp
Join Coach Becky for today’s Boot Camp. Be sure to congratulate her for her performance during this weekend’s Field of Teams event in Iowa.

Free Class Challenge
The perfect way for your friends to experience the EAD | CFAH Training Community.

FIT4T5
Join Coach Keith for a challenging interval training session.

Posted in Arlington Heights WOD.