12.19.14 | CrossFit, Strength & Conditioning, and Boot Camp

Christmas Eve 2010

Christmas Eve 2010

Programming Notes. The Winter Wonderland WOD is 9 a.m., Saturday! Join us for this spirited, all-levels WOD. Bring a wrapped gift (~$10) to exchange. | If you didn’t receive the December 2014 EAD | CFAH Athlete Update, please let Coach Karen know.  | Free Class Challenge Tuesday at 6:30 p.m. & Saturday & 9 a.m.

CrossFit
Strength /skill:
5×8 GHD sit ups
+
5×8 goblet squats

Metcon:
4 rounds For total reps:
1:00 ball slams (20/15)
1:00 snatch balance (45/35)
1:00 box jumps (24/20)
1:00 KBS (53/35)
1:00 rest

Strength & Conditioning
1 Rep Max test week
Push Press
Overhead Squat
Deadlift

Boot Camp
Join Coach Karen to close out your week with a Boot Camp bang!

Posted in Arlington Heights WOD.