11.17.14 | CrossFit, Strength & Conditioning, Boot Camp, and CrossFit Women

MillionMeterMarathonProgramming Notes. Small Business Saturday is November 29 and EAD | CFAH is a participating merchant. Register your American Express Card today and earn a $10 credit on any purchase of $10 or more at EAD | CFAH (plus two other participating merchants). You must register your card to take advantage of the statement credit. | The Million Meter Marathon is Friday. EVERY METER MATTERS!  RSVP for  your times on the rower — yes, you can row more than once! — on the sign up sheets on the whiteboard under the flag. OR, head over to MindBodyOnline and make a $25 donation. OR, head over to the secure event donation page on the American Brain Tumor Association site.  Plan to spend the night … it will be a night to remember! Thanks to The Friends of The Million Meter Marathon for their generous contributions to the silent auction or to the American Brain Tumor Association. Bidding is now open! All silent auction proceeds benefit the American Brain Tumor Association.

Sunday team workout.

Sunday team workout.

CrossFit
Strength | EMOM x 10:00
3 Press + 3 Push Press (from ground-65% of Press)

MetCon | For Time
Three Rounds:
25 Lunge Steps
8 Burpees
8 KBS
+
Three Rounds:
25 Double Unders
8 Push Ups
8 Ball Slams

Strength & Conditioning
Clean Progression 4×4/80%
Clean & Jerk 1-1-1-1 work up to 80%
Deficit Deadlift 4×4/70%
Dips 3xAMAP <15

Partner MB Chest Pass 3×10
Tabata Flutter Kicks

Fitness Boot Camp
Join Coach Jason for today’s Boot Camp workout

CrossFit Women
Skill | Pull Up Descents 5 x 8 x 10-15″ / 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.

Strength | EMOTM 10:00 | 6 Clean & Jerk @65% 1RM

MetCon
Three Rounds
1′ Wall Sit + 10 Squat Jumps
Rest 30″
10 Squat Jumps + 1′ Wall Sit
Rest 30″

Five Rounds
10 SA DB Snatch (25#)
1 Lap Prowler Push
20 Anchored Sit Ups

Encourage your friends to join us for the Free Class Challenge Tuesday, 6:30 p.m. and Saturday, 9 a.m. We guarantee that they’ll thank you!

Posted in Arlington Heights WOD.