Programming Notes. Register today for the final holiday WOD of the season, Countdown to 2015 EAD | CFAH Style. Classes at 5:30 a.m., 7:30 a.m., 9:30 a.m. & 11:30 a.m. | New class schedule kicks off the week of January 5. Check out the new 6:30 p.m. CrossFit Boot Camp on Monday & Wednesday. | Fed up with holiday over-eating? Check out the EAD | CFAH Performance Fueling Prescription, a nutrition program developed to help our athletes achieve their body composition goals and support their performance fueling requirements. The $25 commitment fee gives you access to program resources and seminars / workshops. | Don’t let the people in your life get sucked in to the annual Resolution Rush to area Globo Gyms and their tried & true “mind games” (check out The Planet Money Workout … the tricks Globo Gyms play on unsuspecting customers). Encourage them to check out EAD | CFAH. Experience. Community. Results.
5 Shoulder to Overhead (75% of press)
Tabata intervals for total reps:
Bar hop Burpees
Power cleans (115/75)
Rest 1:00 between rounds
Strength & Conditioning
New Strength & Conditioning Cycle begins the week of January 5.
Clean & Jerk 3/50, 3/55, 3/60
Hang Power Snatch 5/50, 5/55, 5/60
Back Squat 3/60, 3/70, 3/70, 3/70, 3/75
OH Lunge 3×3 each leg
Tabata Burpees 8x (:20/:10)
New! Monday & Wednesday, 6:30 p.m., Boot Camp coming the week of January 5.
Join Coach Jason and kick off the final week of 2014 with a bang.
Strength | EMOTM 8′ | 2 Power Clean + 2 Front Squat + 2 Split Jerk (65% 1RM Jerk)
MetCon | Chick Chipper, Part 2 (compare to 08.11.14)
50 Double Unders (3′ Cap) (4:1)
60 Waiter’s Lunges (30 Right Hand, 30 Left Hand) (20#)
50 Anchored Sit Ups
40 Ground to Overhead (20# Gym Ball)
30 KB Swings (30#)
20 Jumping Pull Ups