01.10.18 | CrossFit, Strength & Conditioning, Boot Camp, Youth Athletic Development, Open Gym, and Free Class Challenge.

Programming Notes.

  • The Winter 1 Strength & Conditioning Cycle started last week, but it’s not too late to join in. Read more.
  • Have you set your goals for January – February – March? Schedule a meeting or phone call with Coach Karen today.
  • Join us Sunday, Jan. 14, 7:30 a.m. – 9 a.m., at Vernon Hills High School for a special Wet & Wild Boot Camp. Or, stick to your regular schedule and we will see you at EAD | CFAH for Boot Camp & Open Gym at 9 a.m.
  • Be sure to tell your friends & loved ones about our New Athlete Starter Package. Read more.
  • Check out the EAD | CFAH YouTube Channel for this week’s Performance Enhancement Technique, the a revisit of the Scorpion, a standard movement in the EAD | CFAH Dynamic Warm Up. And, if you haven’t already, be sure to book your free movement screen with our resident physical therapist, Chris Arce.
  • Invite your friends & loved ones to experience the EAD | CFAH Training Community. Register today for our Wednesday, 6:45 p.m., or Saturday, 9 a.m., Free Class Challenge.
  • The EAD | CFAH Special Events Calendar is here! Have something you’d like us to add? Email karen@eadperformancecenter.com

CrossFit
Strength | EMOM x 12
1: 10 Kip Swings
2: 10 Scap Pull Ups
3: 10 KB Swings (pick challenging weight)

“Open 16.1” | AMRAP x 20
25 ft OH Walking Lunge Steps (95 / 65)
8 Bar Facing Burpees
25 ft OH Walking Lunge Steps
8 CTB Pull Ups

Strength & Conditioning
Oly | Strength

Clean & Jerk | 3 x (2+1) @80%

Snatch | 4 x 2 @80%

Back Squat | 5 x 4 @75%

3 x AMAP strict pull ups
–> Try to get 1 more rep than last week in your first set

Conditioning
5’ EMOM | TBD Pull Ups (your level)
–> Try to add one rep per minute for each set
+
5 Rounds
:30 KB Swings
:30 Rest
:30 Wall Balls
:30 Rest
NOTE: If you did Monday’s MetCon and you’re lifting on Thursday:

5 x EMOM | TBD Pull Ups (your level)
–> Try to add one rep per minute for each set
+
5 Rounds
:30 Double Unders
:30 Rest
:30 Box Jumps / Step Ups
:30 Rest

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

Open Gym
Join us at 9:30 a.m. – 10:30 a.m., or 4:30 p.m. – 7:30 p.m.

Free Class Challenge
Encourage your friends to join us on Wednesday at 6:45 p.m. or Saturday at 9 a.m. Register today.

The January 10 CrossFit Whiteboard. Today’s Whiteboard does not include scores / activity from Boot Camp, Strength & Conditioning, Youth Athletic Development, or Open Gym athletes.

Posted in WOD, Workout Of The Day and tagged , , , , , .