11.29.17 | CrossFit, Strength & Conditioning, Boot Camp, Youth Athletic Development, Free Class Challenge, and Training Essentials.

–> Be sure to check out the blog post on the upcoming EAD | CFAH Powerlifting Meet.


Skill | EMOM x 5
20-30s Handstand Hold

EMOM x 5
SubMax HSPU OR 2-3 Negatives

MetCon | “Open 17.1” |For Time
10 DB Snatches (50 / 35)
15 Burpee Box Jump Overs (24 / 20)
20 DB Snatches
15 Burpee Box Jump Overs
30 DB Snatches
15 Burpee Box Jump Overs
40 DB Snatches
15 Burpee Box Jump Overs
50 DB Snatches
15 Burpee Box Jump Overs

20:00 CAP

Strength & Conditioning
Front Squat 3 x 5

Bench 3 x 5

GHD Complex 3 x AMAP

Pull Ups 3 x AMAP

Accessory and / or Skill Work + Stretch / Mobility Work

Boot Camp
Join Coach Jim at 4:30 p.m. for Hump Day Hysteria

Youth Athletic Development
Older primary school & middle school students join Coach Web at 4:30 p.m. for skill & strength work, and conditioning.

Free Class Challenge
Encourage the peeps in your life to experience what makes the EAD | CFAH the perfect place for them to reach their health & fitness goals. Register for a Free Class on Wednesday at 6:45 p.m. or Saturday at 9 a.m.

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

November 29 Whiteboard.

Posted in WOD, Workout Of The Day.