12.18.14 | CrossFit, Strength & Conditioning and Fitness Boot Camp

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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:
10:00 to find 2RM thruster

Metcon:
For time:
Row 1000m
Then 3 rounds of:
12 pull-ups
12 atomic sit ups
24 OH plate lunge steps (45/25)

Strength & Conditioning
1 Rep Max Test Week
Clean + Jerk
Front Squat
Bench Press

Boot Camp
Come on in and join Coach Becky for today’s 9:30 AM Boot Camp.

Posted in Arlington Heights WOD.