- The EAD | CFAH Powerlifting Meet is Saturday, Dec. 9. The competition is open to all EAD | CFAH Athletes. Check out the Blog Post for more info. Register today.
- There will be an abbreviated class schedule Saturday, Dec. 9 due to the Powerlifting Meet. Be sure to plan accordingly.
- Performance Enhancement Technique tips & drills for the week of 12.04.17: The Swimmer (as part of the Dynamic Warm Up) & Inverted Hamstring (during cool down / stretching / mobility work).
Strength | Five Rounds of :20 Work + :40 Recovery of Deadlifts
Choose challenging weight consistent with proper movement mechanics
Immediately following the last recovery, complete a max effort 500m Row 500m
Record total pounds lifted and 500m time
MetCon | Three Rounds for Time
75 Air Squats
25 HR Push Ups
25 Box Jumps / Steps (30 / 24)
Strength & Conditioning
Front Squat 3 x 5
Bench 3 x 5
GHD Complex 3 x AMAP
Chin Ups 3 x AMAP
Accessory and / or Skill Work + Stretch / Mobility Work
Join Kate at 9:30 a.m. or Coach Karen at 4:30 p.m. for Triumph Tuesday.
Week #1, Class #2
Today’s Whiteboard does not include scores / activity from Boot Camp, Strength & Conditioning, or Training Essentials athletes.