12.29.17 | CrossFit, Strength & Conditioning, Open Gym, and Boot Camp.


CrossFit
Strength:
Every :90 X 5
2 Power Cleans + 4 Front Rack Lunges + 2 Push Jerks
Increase load each round

Metcon:
4 rounds for time:
20 Ball Slams
10 GHD Back Extensions
4 DB Squat Snatch (50/35)
1 Rope Climb (8 Rope HKR)

Strength & Conditioning
Max Out Week | Choose up to three lifts per day | Rest at least one day between max days | It is not required to max every lift | Choose what is important to your training goals / something you haven’t done (in awhile)

    • Press
    • Push Press
    • Bench Press
    • Back Squat
    • Front Squat
    • Power Clean
    • Deadlift
    • Max Effort Strict Pull ups
    • Max Effort Strict Chin ups

Boot Camp
Join Coach Sammy Jo at 4:30 p.m. for Festive Friday.

Open Gym
For existing EAD/CFAH athletes

Free Class Challenge
Encourage your peeps to join us on Wednesday at 6:45 p.m. or Saturday at 9 a.m. Register now.

December 29, 2017 CrossFit Whiteboard. Today’s whiteboard does not include activity from Strength & Conditioning, Boot Camp or Open Gym athletes.

Posted in Posts, WOD, Workout Of The Day.