12.05.14 | Crossfit, Strength & Conditioning, and Boot Camp

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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 2. 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.

CrossFit
Strength:
Bench press 5×5@75%

Metcon:
3 rounds for time:
10 barbell step ups (95/65) (24/20)
15 V ups
20 push press (95/65)

Strength & Conditioning
Clean & Jerk 3×3/85%
Front Squat 5×5/80%
Push Press 5×5/70%
Dips 3xAMAP

3 Rounds for time:
500 m. Row
20 KB Swings 53/35#

Boot Camp
Join Coach Jason for today’s Boot Camp

Posted in Arlington Heights WOD.