11.18.14 | CrossFit, Strength & Conditioning, Boot Camp, and Free Class Challenge.

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.

The Mayor of Arlington Heights and at least three Village of Arlington Heights Board of Trustees have signed on to row The Million Meter Marathon. Have you? If not … sign up today!

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Reverse deficit barbell lunge 3×10 each leg
(Use 35-45lb plate to stand on)

AMRAP 15:00
5 power snatch (75/55)
10 box jumps (24/20
15 wall balls (20/16)

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

Boot Camp
Join Coach Becky for the 9:30 AM Boot Camp.

Free Class Challenge
Encourage your friends, co-workers, neighbors, and family members to join us Tuesday at 6:30 p.m. or Saturday at 9 a.m. and experience EAD | CFAH.


Posted in Arlington Heights WOD.