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

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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
Skill:
Body Rows 3×10 as horizontal as possible
+
Back extensions 3×10

Metcon:
Tabata intervals for total reps:
Thrusters (95/65)
HR pushups
Box jumps (20in)

Rest 2:00 between movements

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#

CrossFit Women
Coach Becky’s Choice. Come prepared for anything!

Indoor Rowing Boot Camp
Join Coach Karen for rowing technique & drills, and a Boot Camp workout featuring plenty of time on the Concept2.

Boot Camp
Join Coach Jason for today’s class.

Mobility & Recovery
Join Coach Becky for today’s 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.