01.13.18 | CrossFit, Strength & Conditioning, Rowing Boot Camp, Boot Camp, Youth Athletic Development, Free Class Challenge, Open Gym.

Programming Notes.

  • The Winter 1 Strength & Conditioning Cycle started last week, but it’s not too late to join in. Read more.
  • Have you set your goals for January – February – March? Schedule a meeting or phone call with Coach Karen today.
  • Join us TOMORROW, Sunday, Jan. 14, 7:30 a.m. – 9 a.m., at Vernon Hills High School for a special Wet & Wild Boot Camp. Or, stick to your regular schedule and we will see you at EAD | CFAH for Boot Camp & Open Gym at 9 a.m.
  • Be sure to tell your friends & loved ones about our New Athlete Starter Package. Read more.
  • Check out the EAD | CFAH YouTube Channel for this week’s Performance Enhancement Technique, the a revisit of the Scorpion, a standard movement in the EAD | CFAH Dynamic Warm Up. And, if you haven’t already, be sure to book your free movement screen with our resident physical therapist, Chris Arce.
  • Invite your friends & loved ones to experience the EAD | CFAH Training Community. Register today for our Wednesday, 6:45 p.m., or Saturday, 9 a.m., Free Class Challenge.
  • The EAD | CFAH Special Events Calendar is here! Have something you’d like us to add? Email karen@eadperformancecenter.com

CrossFit
Strength | 3 Rounds with a Partner | Each Person will Complete Three Rounds
P1: 1 Lap TB Monster Walk
P2: AMAP MB Over Shoulder

MetCon | “Open 15.5”
27-21-15-9
Row (cal)
Thrusters (95/65)

Strength & Conditioning
Oly | Strength
Jerk from Rack | 5 x 3 @75%

Clean Complex
Power CLean + Halt (above knee) Clean + Push Jerk | 8 x Build

Front Squat | 5 x 4 @75%

3 x AMAP Strict TTB / HKR / V-Ups / Modification
–> Try to get 1 more rep than last week in your first set

Conditioning
5’ EMOM | TBD TTB (your level)
–> Try to add one rep per minute for each set
+
6 Rounds | :40 work / :20 recovery
DB Snatch
HSPU or Handstand Hold or Modification

NOTE: If you did Friday’s MetCon and you’re lifting on Saturday:
5’ EMOM | TBD TTB (your level)
–> Try to add one rep per minute for each set
+
6 Rounds | :40 work / :20 recovery
Row (Cal)
Thrusters

Indoor Rowing Boot Camp
Join Coach Karen at 7 a.m. for plenty of time on — and off — the Concept2 Rower.

Boot Camp
Join Coach Karen at 8 a.m. for Scintillating Saturday.

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

Open Gym
Join us 7 a.m. – 10 a.m.

Youth Athletic Development
The younger primary school students join Coach Web at 10:15 a.m. – 11:15 a.m. for skill development, strength work, conditioning and fun.

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

 

Programming Notes.

  • The Winter 1 Strength & Conditioning Cycle started last week, but it’s not too late to join in. Read more.
  • Have you set your goals for January – February – March? Schedule a meeting or phone call with Coach Karen today.
  • Join us Sunday, Jan. 14, 7:30 a.m. – 9 a.m., at Vernon Hills High School for a special Wet & Wild Boot Camp. Or, stick to your regular schedule and we will see you at EAD | CFAH for Boot Camp & Open Gym at 9 a.m.
  • Be sure to tell your friends & loved ones about our New Athlete Starter Package. Read more.
  • Check out the EAD | CFAH YouTube Channel for this week’s Performance Enhancement Technique, the a revisit of the Scorpion, a standard movement in the EAD | CFAH Dynamic Warm Up. And, if you haven’t already, be sure to book your free movement screen with our resident physical therapist, Chris Arce.
  • Invite your friends & loved ones to experience the EAD | CFAH Training Community. Register today for our Wednesday, 6:45 p.m., or Saturday, 9 a.m., Free Class Challenge.
  • The EAD | CFAH Special Events Calendar is here! Have something you’d like us to add? Email karen@eadperformancecenter.com

CrossFit
Skill | Handstand Holds OR Handstand Walking
5 attempts at max hold / distance
Rest at least 1 minute between attempts

MetCon | Six Rounds for Total Reps
:40 work / :20 recovery
DB Snatch (50 / 35)
TTB

Strength & Conditioning
Oly | Strength
Jerk from Rack | 5 x 3 @75%

Clean Complex
Power CLean + Halt (above knee) Clean + Push Jerk | 8 x Build

Front Squat | 5 x 4 @75%

3 x AMAP Strict TTB / HKR / V-Ups / Modification
–> Try to get 1 more rep than last week in your first set

Conditioning
5’ EMOM | TBD TTB (your level)
–> Try to add one rep per minute for each set
+
6 Rounds | :40 work / :20 recovery
DB Snatch
HSPU or Handstand Hold or Modification

NOTE: If you did Friday’s MetCon and you’re lifting on Saturday:
5’ EMOM | TBD TTB (your level)
–> Try to add one rep per minute for each set
+
6 Rounds | :40 work / :20 recovery
Row (Cal)
Thrusters

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

Open Gym
Join us at 9:30 a.m. – 10:30 a.m., Noon – 1 p.m., or 4:30 p.m. – 7:30 p.m.

The January 12 CrossFit Whiteboard. Today’s Whiteboard does not include scores / activity from Boot Camp, Strength & Conditioning, or Open Gym athletes.

Register Today for American Heart Month Family Fitness Event.

Invite your friends to join us for this free, family-friendly event.

Work Heart Play Heart at EAD | CFAH Saturday, Feb. 17.

Join the EAD | CFAH Health & Fitness Community, and the Buffalo Grove High School National Honor Society, Students, Faculty & Staff as we celebrate American Heart Month with a special, family-friendly / all-ages workout event on Saturday, Feb. 17.

Register Now For American Heart Month Family Fitness Event.

The event is free for all EAD | CFAH Athletes and Visitors. A $15 donation to the American Heart Association is encouraged — cash or check, please (no credit cards).

The free, thirty-minute workout created by the nationally-certified EAD | CFAH Performance Coaches will challenge experienced CrossFit athletes. And, the workout will encourage people of all ages and fitness levels new to the EAD | CFAH training community to safely try something fun and different. Community members new to EAD | CFAH are required to complete a Participation Waiver.

Learn More.

Keep an eye on the EAD | CFAH Facebook Event Page, the EAD | CFAH YouTube Channel, and EAD | CFAH Web Site for regular event updates.

Contribute. Sponsor. Donate.

If you or your business would like to support the American Heart Association Family Fitness Event with food & beverage to keep our athletes going, silent auction items or raffle prizes, please contact Coach Karen at karen@eadperformancecenter.com or 847.431.4230. Or, if you can’t join us February 17, mail your donation (check payable to the American Heart Association) to:

American Heart Association Family Fitness Event
c/0 Elite Athletic Development | CrossFit Arlington Heights
12 West College Drive
Arlington Heights, IL 60004

Can’t Wait Until February 17?

If you’d like to experience the Elite Athletic Development | CrossFit Arlington Heights Training Experience before February 17, Register Today for our Free Class Challenge on Wednesday at 6:45 p.m. or Saturday at 9 a.m.

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

Programming Notes.

  • The Winter 1 Strength & Conditioning Cycle started last week, but it’s not too late to join in. Read more.
  • Have you set your goals for January – February – March? Schedule a meeting or phone call with Coach Karen today.
  • Join us Sunday, Jan. 14, 7:30 a.m. – 9 a.m., at Vernon Hills High School for a special Wet & Wild Boot Camp. Or, stick to your regular schedule and we will see you at EAD | CFAH for Boot Camp & Open Gym at 9 a.m.
  • Be sure to tell your friends & loved ones about our New Athlete Starter Package. Read more.
  • Check out the EAD | CFAH YouTube Channel for this week’s Performance Enhancement Technique, the a revisit of the Scorpion, a standard movement in the EAD | CFAH Dynamic Warm Up. And, if you haven’t already, be sure to book your free movement screen with our resident physical therapist, Chris Arce.
  • Invite your friends & loved ones to experience the EAD | CFAH Training Community. Register today for our Wednesday, 6:45 p.m., or Saturday, 9 a.m., Free Class Challenge.
  • The EAD | CFAH Special Events Calendar is here! Have something you’d like us to add? Email karen@eadperformancecenter.com

CrossFit
Strength | 12 minutes to establish heavy single Squat Clean

MetCon | Two Rounds For Time
10 Squat Cleans (60% of above)
50 Double Unders (3:1)
10 Front Squats (same weight)
50 Double Unders (3:1)

Strength & Conditioning
Oly | Strength

Clean & Jerk | 3 x (2+1) @80%

Snatch | 4 x 2 @80%

Back Squat | 5 x 4 @75%

3 x AMAP strict pull ups
–> Try to get 1 more rep than last week in your first set

Conditioning
5’ EMOM | TBD Pull Ups (your level)
–> Try to add one rep per minute for each set
+
5 Rounds
:30 KB Swings
:30 Rest
:30 Wall Balls
:30 Rest

NOTE: If you did Monday’s MetCon and you’re lifting on Thursday:

5 x EMOM | TBD Pull Ups (your level)
–> Try to add one rep per minute for each set
+
5 Rounds
:30 Double Unders
:30 Rest
:30 Box Jumps / Step Ups
:30 Rest

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

Open Gym
Join us at 9:30 a.m. – 10:30 a.m., Noon – 1 p.m., or 4:30 p.m. – 7:30 p.m.

The January 11 CrossFit Whiteboard. Today’s Whiteboard does not include scores / activity from Boot Camp, Strength & Conditioning, or Open Gym athletes.

01.10.18 | CrossFit, Strength & Conditioning, Boot Camp, Youth Athletic Development, Open Gym, and Free Class Challenge.

Programming Notes.

  • The Winter 1 Strength & Conditioning Cycle started last week, but it’s not too late to join in. Read more.
  • Have you set your goals for January – February – March? Schedule a meeting or phone call with Coach Karen today.
  • Join us Sunday, Jan. 14, 7:30 a.m. – 9 a.m., at Vernon Hills High School for a special Wet & Wild Boot Camp. Or, stick to your regular schedule and we will see you at EAD | CFAH for Boot Camp & Open Gym at 9 a.m.
  • Be sure to tell your friends & loved ones about our New Athlete Starter Package. Read more.
  • Check out the EAD | CFAH YouTube Channel for this week’s Performance Enhancement Technique, the a revisit of the Scorpion, a standard movement in the EAD | CFAH Dynamic Warm Up. And, if you haven’t already, be sure to book your free movement screen with our resident physical therapist, Chris Arce.
  • Invite your friends & loved ones to experience the EAD | CFAH Training Community. Register today for our Wednesday, 6:45 p.m., or Saturday, 9 a.m., Free Class Challenge.
  • The EAD | CFAH Special Events Calendar is here! Have something you’d like us to add? Email karen@eadperformancecenter.com

CrossFit
Strength | EMOM x 12
1: 10 Kip Swings
2: 10 Scap Pull Ups
3: 10 KB Swings (pick challenging weight)

“Open 16.1” | AMRAP x 20
25 ft OH Walking Lunge Steps (95 / 65)
8 Bar Facing Burpees
25 ft OH Walking Lunge Steps
8 CTB Pull Ups

Strength & Conditioning
Oly | Strength

Clean & Jerk | 3 x (2+1) @80%

Snatch | 4 x 2 @80%

Back Squat | 5 x 4 @75%

3 x AMAP strict pull ups
–> Try to get 1 more rep than last week in your first set

Conditioning
5’ EMOM | TBD Pull Ups (your level)
–> Try to add one rep per minute for each set
+
5 Rounds
:30 KB Swings
:30 Rest
:30 Wall Balls
:30 Rest
NOTE: If you did Monday’s MetCon and you’re lifting on Thursday:

5 x EMOM | TBD Pull Ups (your level)
–> Try to add one rep per minute for each set
+
5 Rounds
:30 Double Unders
:30 Rest
:30 Box Jumps / Step Ups
:30 Rest

Boot Camp
Join Coach Jim at 4:30 p.m. for Hump Day Hysteria.

Open Gym
Join us at 9:30 a.m. – 10:30 a.m., or 4:30 p.m. – 7:30 p.m.

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

The January 10 CrossFit Whiteboard. Today’s Whiteboard does not include scores / activity from Boot Camp, Strength & Conditioning, Youth Athletic Development, or Open Gym athletes.

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

Programming Notes.

  • The Winter 1 Strength & Conditioning Cycle started last week, but it’s not too late to join in. Read more.
  • Have you set your goals for January – February – March? Schedule a meeting or phone call with Coach Karen today.
  • Join us Sunday, Jan. 14, 7:30 a.m. – 9 a.m., at Vernon Hills High School for a special Wet & Wild Boot Camp. Or, stick to your regular schedule and we will see you at EAD | CFAH for Boot Camp & Open Gym at 9 a.m.
  • Be sure to tell your friends & loved ones about our New Athlete Starter Package. Read more.
  • Check out the EAD | CFAH YouTube Channel for this week’s Performance Enhancement Technique, the a revisit of the Scorpion, a standard movement in the EAD | CFAH Dynamic Warm Up. And, if you haven’t already, be sure to book your free movement screen with our resident physical therapist, Chris Arce.
  • Invite your friends & loved ones to experience the EAD | CFAH Training Community. Register today for our Wednesday, 6:45 p.m., or Saturday, 9 a.m., Free Class Challenge.
  • The EAD | CFAH Special Events Calendar is here! Have something you’d like us to add? Email karen@eadperformancecenter.com

CrossFit
Strength | Bench Press 4 x 8 (build)

MetCon | Six Rounds For Time
6 Shoulder to OH (105 / 75)
12 HR Push Ups
24 Air Squats

Strength & Conditioning
Oly | Strength
Waterfall Clean | 2 x 7 minute EMOM (BTB) … no missed lifts!
Minute 0 – 1 + 7 – 8: 2+1 @50%
Minute 2 – 4 + 9 – 11: 2+1 @60%
Minute 5 -6 + 12 – 13: 2+1 @70%

Snatch | 6 x 2 @70%

Push Press | 5 x 5 @70%

Strict TTB / HKR / V-Ups / Modification | 3 x AMAP

Conditioning
5’ EMOM | TBD Toes-to-Bar (your level)
+
12’ Tabata Interval Rotating Through:
OH Squat (95 / 65)
AbMat Sit Ups
Bar Hop Burpees

NOTE: If you did Monday’s MetCon and you’re lifting on Tuesday, do this instead:

5’ EMOM | TBD Toes-to-Bar (your level)
+
12 x AMRAP
6 Shoulder-to-Overhead (105 / 75)
12 HR Push Ups
24 Air Squats

Boot Camp
Join Coach Karen at 4:30 p.m. for Triumphant Tuesday.

Open Gym
Join us at 9:30 a.m. – 10:30 a.m., Noon – 1 p.m., or 4:30 p.m. – 7:30 p.m.

Training Essentials
Week #1, Class #2

The January 9 CrossFit Whiteboard. Today’s Whiteboard does not include scores / activity from Boot Camp, Strength & Conditioning, or Open Gym athletes.

01.08.18 | CrossFit, Strength & Conditioning, Boot Camp, Youth Athletic Development, Open Gym, and Training Essentials.

Programming Notes.

  • The Winter 1 Strength & Conditioning Cycle started last week, but it’s not too late to join in. Read more.
  • Have you set your goals for January – February – March? Schedule a meeting or phone call with Coach Karen today.
  • Join us Sunday, Jan. 14, 7:30 a.m. – 9 a.m., at Vernon Hills High School for a special Wet & Wild Boot Camp. Or, stick to your regular schedule and we will see you at EAD | CFAH for Boot Camp & Open Gym at 9 a.m.
  • Be sure to tell your friends & loved ones about our New Athlete Starter Package. Read more.
  • Check out the EAD | CFAH YouTube Channel for this week’s Performance Enhancement Technique, the a revisit of the Scorpion, a standard movement in the EAD | CFAH Dynamic Warm Up. And, if you haven’t already, be sure to book your free movement screen with our resident physical therapist, Chris Arce.
  • Invite your friends & loved ones to experience the EAD | CFAH Training Community. Register today for our Wednesday, 6:45 p.m., or Saturday, 9 a.m., Free Class Challenge.
  • The EAD | CFAH Special Events Calendar is here! Have something you’d like us to add? Email karen@eadperformancecenter.com

CrossFit
Strength
SL RDL 5 x 6
Hollow Hold w/ PVC
OH Press 5×6

MetCon | Tabata for Total Reps
AbMat Sit Ups
OH Squat (95 / 65)
Superman (hands & feet touching)
Hang Power Snatch (95 / 65)
Plank Leg Lifts (L + R = 1 rep)
1:00 rest between movements

Strength & Conditioning
Oly | Strength

Oly/Strength:
Waterfall Clean | 2 x 7 minute EMOM (BTB) … no missed lifts!
Minute 0 – 1 + 7 – 8: 2+1 @50%
Minute 2 – 4 + 9 – 11: 2+1 @60%
Minute 5 -6 + 12 – 13: 2+1 @70%

Snatch | 6 x 2 @70%

Push Press | 5 x 5 @70%

Strict TTB / HKR / V-Ups / Modification | 3 x AMAP

Conditioning
5’ EMOM | TBD Toes-to-Bar (your level)
+
12’ Tabata Interval Rotating Through:
OH Squat (95 / 65)
AbMat Sit Ups
Bar Hop Burpees

NOTE: If you did Monday’s MetCon and you’re lifting on Tuesday:
5’ EMOM | TBD Toes-to-Bar (your level)
+
12’ AMRAP
6 Shoulder-to-Overhead (105 / 75)
12 HR Push Ups
24 Air Squats

Boot Camp
Join Coach Jim at 4:30 p.m. for Monday Mayhem.

Youth Athletic Development
The older primary school and middle school athletes join Coach Web for skill development, strength work, and conditioning from 4:30 p.m. – 5:30 p.m.

Open Gym
Join us at 9:30 a.m. – 10:30 a.m., or 4:30 p.m. – 7:45 p.m.

Training Essentials
Week #1, Class #1

The January 8 CrossFit Whiteboard. Today’s Whiteboard does not include scores / activity from Boot Camp, Strength & Conditioning, Youth Athletic Development, or Open Gym athletes.

01.06.18 | CrossFit, Strength & Conditioning, Rowing Boot Camp, Boot Camp, Open Gym, Youth Athletic Development, and Free Class Challenge.

Strength = Smiles. Michelle G gettin’ it done.

Programming Notes.

  • The Winter 1 Strength & Conditioning Cycle begins this week. Read more.
  • Have you set your goals for January – February – March? Schedule a meeting or phone call with Coach Karen today.
  • Be sure to tell your friends & loved ones about our New Athlete Starter Package. Read more.
  • Check out the EAD | CFAH YouTube Channel for this week’s Performance Enhancement Technique, the Single Leg Hip Lift. And, if you haven’t already, be sure to book your free movement screen with our resident physical therapist, Chris Arce.
  • Invite your friends & loved ones to experience the EAD | CFAH Training Community. Register today for our Wednesday, 6:45 p.m., or Saturday, 9 a.m., Free Class Challenge.
  • Coming soon … the January – February – March EAD | CFAH Special Events Calendar. Have something you’d like us to add? Email karen@eadperformancecenter.com

CrossFit
Skill + Strength
Four Laps TB Side Step
4 x 30 second Handstand Hold
4 x 2 Deadlift (warm up to working weight)

MetCon | Open 17.4 | AMRAP x 13
55 Deadlifts (225 / 155)
55 Wall Ball Shots (20/14)
55 kcal Row
55 HSPU

Strength & Conditioning | NEW CYCLE STARTS THIS WEEK!
Oly | Strength
Jerk from Rack | 5 x 3 @70%

Power Snatch + Hang Power Snatch + 2 OH Squats | 8 x Build

Front Squat | 5 x 4 @75%

3 x AMAP Strict Pull Ups (>30 weighted)

Conditioning
5’ EMOM | TBD Pull Ups / Pull Up Progression
+
Four Rounds For Total Reps
1 Lap OH Walking Lunges (95 / 65)
10 DB Power Cleans (50 / 35)

Individualized Accessory +Skill Development Work
Consult with an EAD | CFAH Performance Coach and Pick a Skill to Work EVERY Strength & Conditioning Class, 2 – 3 Days / Week for at Least 4 Weeks

Rowing Boot Camp
Join Coach Karen at 7 a.m. for plenty of time on — and off — the Concept2 Rower.

Boot Camp
Join Coach Karen at 8 a.m.

Youth Athletic Development
The younger primary school student athletes join Coach Web at 10:15 a.m. for skill development, strength, conditioning and fun.

Free Class Challenge
Encourage the people in your life to experience what makes the EAD | CFAH Training Community great. Join us for the Free Class Challenge on Saturday at 9 a.m. or Wednesday at 6:45 p.m.

Open Gym
Join us at 7 a.m. – 10:15 a.m.

The January 6 CrossFit Whiteboard. Today’s Whiteboard does not include scores / activity from Boot Camp, Rowing Boot Camp, Strength & Conditioning, Youth Athletic Development, Skill Development, or Open Gym athletes.

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

Flashback to January 2012 and the Chicago Indoor Rowing Championships. CIRC and the South Side Smackdown rowing competitions are on the horizon. Are you game?

Programming Notes.

  • The Winter 1 Strength & Conditioning Cycle begins this week. Read more.
  • Have you set your goals for January – February – March? Schedule a meeting or phone call with Coach Karen today.
  • Be sure to tell your friends & loved ones about our New Athlete Starter Package. Read more.
  • Check out the EAD | CFAH YouTube Channel for this week’s Performance Enhancement Technique, the Single Leg Hip Lift. And, if you haven’t already, be sure to book your free movement screen with our resident physical therapist, Chris Arce.
  • Invite your friends & loved ones to experience the EAD | CFAH Training Community. Register today for our Wednesday, 6:45 p.m., or Saturday, 9 a.m., Free Class Challenge.
  • Coming soon … the January – February – March EAD | CFAH Special Events Calendar. Have something you’d like us to add? Email karen@eadperformancecenter.com

CrossFit
Strength | EMOM x 9
Power Clean + Hang Power Clean (build)

MetCon | Three Rounds | For Total Reps
2 minutes MB Squat Cleans (20 / 16)
2 minutes Pull Ups
2 minutes Rest

Strength & Conditioning | NEW CYCLE STARTS THIS WEEK!
Oly | Strength
Jerk from Rack | 5 x 3 @70%

Power Snatch + Hang Power Snatch + 2 OH Squats | 8 x Build

Front Squat | 5 x 4 @75%

3 x AMAP Strict Pull Ups (>30 weighted)

Conditioning
5’ EMOM | TBD Pull Ups / Pull Up Progression
+
Four Rounds For Total Reps
1 Lap OH Walking Lunges (95 / 65)
10 DB Power Cleans (50 / 35)

Individualized Accessory +Skill Development Work
Consult with an EAD | CFAH Performance Coach and Pick a Skill to Work EVERY Strength & Conditioning Class, 2 – 3 Days / Week for at Least 4 Weeks

Boot Camp
Join Coach Jim at 9:30 a.m. or Coach Sammy Jo at 4:30 p.m. for Friday Throwdown.

Open Gym
Join us at 9:30 a.m. – 10:30 a.m., or 4:30 p.m. – 7:30 p.m.

The January 5 CrossFit Whiteboard. Today’s Whiteboard does not include scores / activity from Boot Camp, Strength & Conditioning, or Open Gym athletes.

 

 

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

Programming Notes.

  • The Winter 1 Strength & Conditioning Cycle begins this week. Read more.
  • Have you set your goals for January – February – March? Schedule a meeting or phone call with Coach Karen today.
  • Be sure to tell your friends & loved ones about our New Athlete Starter Package. Read more.
  • Check out the EAD | CFAH YouTube Channel for this week’s Performance Enhancement Technique, the Single Leg Hip Lift. And, if you haven’t already, be sure to book your free movement screen with our resident physical therapist, Chris Arce.
  • Invite your friends & loved ones to experience the EAD | CFAH Training Community. Register today for our Wednesday, 6:45 p.m., or Saturday, 9 a.m., Free Class Challenge.
  • Coming soon … the January – February – March EAD | CFAH Special Events Calendar. Have something you’d like us to add? Email karen@eadperformancecenter.com

CrossFit
Strength | TGU 5 x 1 (build)
10 Controlled Plank Step Ups Between Sets

MetCon | 10*-8*-6*-4*-2*
Squat Snatch (115 / 75)
* = 15 Box Jumps / Step Ups (24 / 20) After Each Set

Strength & Conditioning | NEW CYCLE STARTS THIS WEEK!
Clean & Jerk | 4 x (2+1) @75%

Snatch | 6 x 3 @70-75%

Back Squat | 5 x 4 @75%

3 x AMAP Strict TTB / HKR/ V-Ups / Modification

Individualized Accessory +Skill Development Work
Consult with an EAD | CFAH Performance Coach and Pick a Skill to Work EVERY Strength & Conditioning Class, 2 – 3 Days / Week for at Least 4 Weeks
Pull Up / Pull Up Progressions | 3 x AMAP strict PU (>30 weighted)

Conditioning
5 x EMOM | TBD Reps TTB (your level)
+
12 x EMOM
Odds: 8 Thrusters
Evens: 8 Bar Hop Burpees

Boot Camp
Join Coach Sammy Jo 9:30 a.m. or 4:30 p.m. for Trifecta Thursday.

Open Gym
Join us at 9:30 a.m. – 10:30 a.m., Noon – 1 p.m., or 4:30 p.m. – 7:30 p.m.

The January 4 CrossFit Whiteboard. Today’s Whiteboard does not include scores / activity from Boot Camp, Strength & Conditioning, or Open Gym athletes.