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

Nick hits a 200# Axel Bar Clean & Press en route to his 3rd place finish at the Be Strong for the Holidays Strongman competition.

Nick hits a 200# Axel Bar Clean & Press en route to his 3rd place finish at the Be Strong for the Holidays Strongman competition.

Programming Notes. What a weekend! Thanks to all who helped make the Million Meter Marathon a reality. Check out the event wrap up at INSERT STORY TITLE & LINK. If you didn’t get a chance yet, you can still donate at the American Brain Tumor Association website. | Congrats to the EAD | CFAH Athletes who challenged themselves this weekend. Be sure to check in with Nick J regarding his podium finish at the Be Strong for the Holidays strongman competition; and Juan, who competed as an individual, and the power quartet of Tim H, Geno, Maggie & Coach Michelle, who competed as a a team, at the CrossFit BodyTech Midwest Classic. Did you challenge yourself this weekend? Be sure to let Coach Karen know so we can brag about you! | Holiday Week Schedule Update. Regular class schedule Monday, Tuesday & Wednesday; Wednesday features our annual “Earn Your Second Helping” WOD. Special Thanksgiving Day class 7 a.m., Thursday. Limited class schedule Friday for our special “Pumpkin Pie Purge” WOD. Regular class schedule Saturday & Sunday.

CrossFit
Skill:
TGU 3-3-3-3-3 each side

Metcon:
For total reps:
3:00 atomic sit ups
3:00 pull-ups
3:00 KBS (53/35)
3:00 atomic sit ups

Strength & Conditioning
Snatch Progression 3×3/85%
Push Press 5×3/85%
Deadlift 5×3/80%
GHD Sit ups 3×10

Treadmill Intervals: 10% incline
Pace: as desired, 6 x:45 on/1:00 off

Boot Camp
Join Coach Becky for today’s 9:30 a.m. Boot Camp. Don’t let the hustle & bustle of Thanksgiving Week interrupt your training schedule … you deserve one hour to yourself!

Free Class Challenge
Encourage your friends to what makes our training community great … there is a difference. Join us for the Free Class Challenge Tuesday at 6:30 p.m. or Saturday at 9 a.m.

Posted in Arlington Heights WOD.