11.20.17 | CrossFit, Strength & Conditioning, Boot Camp, Youth Athletic Development, and Training Essentials.

Congratulations to former EAD | CFAH Coaches Kristen & Scott, who celebrated their nuptials Saturday. Fellow performance coaches (current & former) gathered to fete Kristen & Scott. Back row from left: Jordyn (Mike’s fiance), Karen, Ashley, Mike, Kristen, Scott, Alida, Kristen, Maggie, Steve (Maggie’s husband), Jim & Web.

SCHEDULE REMINDER
Regular class schedule on Monday, Tuesday, Wednesday & Saturday; classes at 7:30 a.m. & 8:30 a.m. on Thursday; classes at 5:30 a.m., 7 a.m. & 9 a.m. on Friday.

CrossFit
Skill / Strength
3 x 10 Candlesticks (single leg, if possible)
3 x 10 Evil Wheels

MetCon | Five Rounds for Total Reps
1:00 Body Rows
1:00 Thrusters (75 / 55)
1:00 Overhead Squats (75 / 55)
1:00 Rest

Strength & Conditioning
Front Squat 3 x 5

Bench 3 x 5

Power Clean 4 x 3

Pull Ups 3 x AMAP

Accessory and / or Skill Work + Stretch / Mobility Work

Boot Camp
Join Coach Jim at 4:30 p.m. for Monday Mayhem.
Note: Coach Karen has switched to the Tuesday, 4:30 p.m., Boot Camp.

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

Training Essentials
Week #1, Class #1

 

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

11.20.17 CrossFit Whiteboard.

 

Posted in WOD, Workout Of The Day.