12.11.17 | CrossFit, Strength & Conditioning, Boot Camp, Youth Athletic Development, Open Gym and Training Essentials.

Job well done by the 25 EAD | CFAH Athletes who put their training to the test at Saturday’s In House Powerlifting Meet (not pictured: Michelle G). Read more about the event.

Programming Notes.

CrossFit
Strength | EMOM x 10
Odd: 5 OH Squats @ ~50-60% 1RM
Even: 40s Plank Hold

MetCon | 13 Minute AMRAP
20 Hang Snatch (45 / 35)
20 Ball Slams
20 Hang Snatch (75 / 55)
20 Ball Slams
20 Hang Snatch (95 / 75)
20 Ball Slams
In the Time Remaining –> AMAP Hang Snatch (115 / 95)

Strength & Conditioning
Note. The remainder of December programming will track with the Fall programming. The first Strength & Conditioning Cycle of 2018 will start the week of January 1.

Back Squat | 3 x 5

Press | 3 x 5

Deadlift | 1 x 5

Accessory and / or Skill Work + Stretch / Mobility Work

Boot Camp
Join Coach Jim at 4:30 p.m. for Monday Mayhem.

Youth Athletic Development
The older Primary School and Middle School students join Coach Web at 4:30 p.m. for Strength and Conditioning work.

Open Gym
Make up a missed workout or work mobility on your own at 9:30 a.m. – 10:30 a.m. or 4:30 p.m. – 7:45 p.m.

Training Essentials
Week #2, Class #4

Free Class Challenge | Wednesday at 6:45 p.m. or Saturday at 9 a.m.
Encourage the peeps in your life to check us out. Register now.

December 11 CrossFit Whiteboard. Today’s Whiteboard does not include scores / activity from Boot Camp, Strength & Conditioning, or Training Essentials athletes.

 

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