12.21.17 | CrossFit, Strength & Conditioning, Boot Camp, Open Gym, and Training Essentials.

Programming Notes.

  • Be sure to register today for the final three specialty workouts of 2017:
    • Saturday, Dec. 23, 12 Days of Christmas
    • Tuesday, Dec. 26, Christmas Gone Bad
    • Saturday Dec. 30, Countdown to 2018 EAD | CFAH Style
  • No classes on Monday, Dec. 25 or Monday, Jan 1.
  • “Spiderman” is one of the more challenging movements in the EAD | CFAH Dynamic Warm Up. Here, Nic G shows us how it’s done. But not all athletes look like Nic (yet). Check out a nifty “Spiderman” modification in this week’s Performance Enhancement Technique.

Thruster 3-3-2-2-1-1
Rest 60-90sec between, working to heavy single

3 rounds for time:
500m row
30 Thrusters (75/55)
15 V-ups

Strength & Conditioning
Back Squat 3 x 3
Press 3 x 3
Deadlift 1 x 5

Accessory and/or skill work

Stretch/Mobility work

Boot Camp
Join Coach Sammy Jo at 9:30 a.m. & 4:30 p.m. for Thursday Thrills.

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.

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.

Posted in Arlington Heights WOD, WOD, Workout Of The Day.