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

Programming Notes. Take time to introduce yourself to the athletes joining us starting this week for Training Essentials. The final Training Essentials sessions of 2014 begin the week of December 15. Encourage your friends to join us. | Info to come Monday, Dec. 15 on the new EAD | CFAH Performance Fueling Prescription … just in time for your New Year’s Resolution. | Youth Athletic Development Holiday Camp registration is now open. The six-class session runs Tuesday, Wednesday & Friday, 10:30 a.m. – 11:30 a.m., December 22 – January . Separate classes for athletes ages 8-12 and 13-15. Athletes ages 16 and above are eligible for regular classes after successful completion of Training Essentials. See Coach Karen for more info. | 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.

Amy C has introduced a number of new athletes to EAD | CFAH, as well as inspiring athletes to check out CrossFit affiliates near their homes.

Amy C started with Boot Camp classes several years back, and is now a regular in CrossFit, Strength & Conditioning and Boot Camp classes. She has introduced EAD | CFAH to a number of her friends — for which we say thanks! — and her results have inspired friends and family members to check out CrossFit affiliates near their homes.

CrossFit
Strength:
EMOM x 8:00
3 shoulder press(65%) + 5 push-ups

Metcon:
3 rounds for time:
40 sit-ups
30 reverse barbell lunges(45/35)
20 supermans
10 Burpees

Strength & Conditioning
Clean & Jerk 3×3/85%
Bench Press 5×3/85%
Back Squat 5×2/85%
Body Row 4xAMAP

EMOM 8:00
7 Wreck Bag Lunge Steps
7 Push Ups

Boot Camp
Join Coach Becky for today’s 9:30 a.m. class.

Free Class Challenge
Many people who train at EAD | CFAH got their start because of encouragement from an existing athlete. Be a pal. Invite your friends, family members and co-workers to join us for our Free Class Challenge Tuesday at 6:30 p.m. or Saturday at 9 a.m. They’ll thank you … we promise.

Posted in Arlington Heights WOD.