11.13.17 | CrossFit, Strength & Conditioning, Boot Camp, Youth AD, and Training Essentials.


Save the Date! The EAD | CFAH Powerlifting Competition is slated for Saturday, Dec. 9. The competition is open to all current EAD | CFAH Athletes. Competitors will test their training across three lifts: Back Squat, Bench Press and Deadlift. More information coming soon …

CrossFit
Strength
EMOM x 7
5 Front Squats + 5 Squat Jumps
Rest 1 Minute
EMOM x 7
5 Sumo Deadlifts + 5 V Ups
*use light-moderate loads for Squats and Deadlifts

Metcon | For Time
Row 1000m
20 Box Overs (24 / 20)
30 Ball Slams
40 Pull Ups
30 Ball Slams
20 Box Overs
Row 1000m

Strength & Conditioning
Back Squat 3 x 5

Press 3 x 5

Deadlift 1 x 5

Accessory and / or Skill Work + Stretch / Mobility Work

Boot Camp
Join Coach Karen at 4:30 p.m. for Monday Mayhem.

Youth Athletic Development
Join Coach Web at 4:30 p.m. for older primary school and all middle school students.

Training Essentials
Week #2, Class #4

 

Today’s Whiteboard does not include scores / activity from Boot Camp, Strength & Conditioning, or Training Essentials athletes.

November 13, 2017 Whiteboard.

 

Posted in WOD, Workout Of The Day.