11.29.14 | CrossFit, Strength & Conditioning, CrossFit Women, Indoor Rowing Boot Camp, Boot Camp, Mobility & Recovery, and Free Class Challenge.

Jeffrey W & Sammy Jo gettin' their "Pumpkin Pie Purge" on.

Jeffrey W & Sammy Jo gettin’ their “Pumpkin Pie Purge” on.

Programming Notes. Today is Small Business Saturday, sponsored by American Express. Make a $10 or greater purchase at EAD | CFAH today and Amex will credit your account $10 (card must be pre-registered). | Thanks to all who helped make the Million Meter Marathon a reality. Check out the event wrap up at 1,111,111 And Done.  If you didn’t get a chance, you can still donate at the American Brain Tumor Association website. |  Holiday Week Schedule Update: Regular class schedule Saturday & Sunday. | Save the dates for the next Holiday WODs: “Winter Wonderland WOD,” Saturday, Dec. 20 (9 a.m. class only). “12 Days of Christmas,” Wednesday, Dec. 24.  “Christmas Gone Bad,” Friday, Dec. 26. “Countdown to 2015 EAD Style,” Wednesday, Dec. 31. Be sure to reserve your spot … the holiday WODs always reach capacity. No classes Thursday, Dec. 25 or Thursday, Jan. 1.

Skill | Single Leg DB RDL 5×5 each side

MetCon | AMRAP 15:00
5 Deadlifts (155/115)
10 TTB
15 Lateral Bar Hops (each side)

Strength & Conditioning
Snatch 3×3/85%
Press 5×3/85%
Front Squat 5×5/85%
Dips 3×10

In as few sets as possible:
100 KB Swings 53/35#
150 Double Unders

CrossFit Women
Coach Becky’s Choice

Indoor Rowing Boot Camp
Part technique, part rowing, part boot camp. Class size limited to seven. Be sure to

Boot Camp
Join Coach Becky for today’s class.

Mobility & Recovery
Join Coach Jason for today’s class.

Free Class Challenge
Encourage your friends, family members and co-workers to join Coach Karen for today’s class. Register here.

Posted in Arlington Heights WOD.