11.15.14 | CrossFit, Strength & Conditioning, CrossFit Women, Indoor Rowing Boot Camp, Boot Camp, Mobility & Recovery, Open Gym, Gymnastics Seminar, and Free Class Challenge.

MillionMeterMarathonProgramming Notes. The Million Meter Marathon is ONE WEEK FROM TODAY! 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.

A happy quartet of racers if ever there was one. Interested in riding CompuTrainer? See Coach Jim.

A happy quartet of racers if ever there was one. Interested in riding CompuTrainer? See Coach Jim.

EMOM x 10:00
Odd: 3-5 HSPU (sub decline push-ups )
Even: 10 box jumps

3 rounds for time:
12 TTB
24 air squats
48 ab mat sit ups

Strength & Conditioning
Snatch Balance 5×3/75
DB Press 8-8-8-8
Back Squat 5×4/75
Body Row 4x AMAP

AMRAP 7:00
10 Wreck Bag Lunges
10 12” Hurdle Hops
10 Spiderman Push ups

CrossFit Women
Coach Becky’s Choice!

Indoor Rowing Boot Camp
Join Coach Karen for a great workout … and tips on how to stay efficient as you rack up the meters during next weekend’s The Million Meter Marathon.

Boot Camp
Is there a better way to start your Saturday?

Mobility & Recovery
Who couldn’t use a bit of mobility?

Gymnastics Workshop
Sorry … this session is sold out. Be sure to register early for the next session.

Open Gym
Skill development or catch up on a missed workout from earlier in the week.

Free Class Challenge
The question on the table is “Why?” if you haven’t told a friend to join us for the Free Class Challenge on Tuesday at 6:30 p.m. or Saturday at 9 a.m.

Posted in Arlington Heights WOD.