12.16.14 | CrossFit, Strength & Conditioning, Boot Camp and Free Class Challenge

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Programming Notes. We’re just days away from the Winter Wonderland WOD! Join us 9 a.m., Saturday for this spirited, all-levels WOD. Bring a wrapped gift (~$10) to exchange. | EAD | CFAH Performance Fueling Prescription resource materials have been issued. If you registered and your inbox does not have an email from Coach Karen, please let her know. Register Today. | The final Training Essentials session of 2014 starts this week. Take time to introduce yourself to our newest athletes. | Free Class Challenge Tuesday at 6:30 p.m. & Saturday & 9 a.m. | Holiday Youth AD Session Registration is now open. Holiday Youth AD runs Tuesday, Wednesday & Friday, December 23 – January 3, 10:30 a.m. – 11:30 a.m. This program is ideal for motivated student athletes ages 8 – 15 eager to learn, practice and perfect new skills, and get stronger, faster and more powerful; train hard under the guidance of a NSCA Strength & Conditioning Coach; stay active over the long holiday break; and have fun.

CrossFit
Strength/skill:
EMOM x 8:00
3 deadlifts @ 65% + 3 burpees

Metcon:
For total reps in 14:00:
3 power snatch (115/75)
3 pushups
3 TTB
6 power snatch (115/75)
6 pushups
6 TTB
…continue this pattern of adding 3 reps each round

Strength & Conditioning
1 Rep Max. Test Week
Snatch
Back Squat
Press

Boot Camp
Join Coach Becky for today’s 9:30 AM Boot Camp

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.