11.19.14 | CrossFit, Strength & Conditioning, CrossFit Women, Boot Camp, Mobility & Recovery



Programming 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!

Kelly and Kari

GHD sit ups 3×10
Evil wheels 3×10

For time:
Row 1000m
50 thrusters (45/35)
30 pull-ups

Strength & Conditioning
Snatch Progression 4×4/80%
Front Squat 5×4/80%
Press 5×4/80%
Pull ups 4xAMAP

3 rounds for time:
2 laps Prowler Push
20 Abmat Sit ups

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.

MetCon | “Jackie” (see today’s CrossFit WOD) or “Jacquie”

1000m Row
Three Rounds
10 Thrusters (45#)
20 AbMat Sit Ups
1000m Row

Boot Camp
Join Coach Jason for Hump Day FBC.

Mobility & Recovery
Get in on the only mobility class that includes dinner. Tonight’s dinner location TBA.

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.