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

  • Great time had by all at Sunday’s Wet & Wild WOD. Thanks to Coach Jeff & Coach Sammy Jo for organizing. Check out a few event pics here.
  • Have you set your goals for January – February – March? Schedule a meeting or phone call with Coach Karen today.
  • Save the date! Join us Saturday, Feb. 17 for the American Heart Association Work Heart Play Heart fundraiser. Read more.
  • 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, a revisit of the Iron Cross, 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:
4x250m Row
1:1 work:rest
Aim for consistency across all 4 rounds, SPM under 30

Metcon:
For total reps
3:00 Squat Snatch (60% 1RM)
3:00 Row for cal
2:00 Squat Snatch (70% 1RM)
2:00 Row for cal
1:00 Squat Snatch (80% 1RM)
1:00 Row for cal

Strength & Conditioning
Oly/Strength:

1) Jerk + Push Jerk (from rack)
5 x (2+1) @ 70-75%

2) “She Bear” Complex
7 attempts at heaviest complex of
Power Snatch + OHS + Snatch + OHS + Snatch Balance + OHS

3) Front Squat
5 x 3 @ 80%

4) 3 x AMAP strict pull ups (try to beat previous reps)

Conditioning:

5’ EMOM _X_ PUs
+
3 rds for total reps
2:00 Snatch (increase -rd 1 @60%, rd 2 @70%, and rd. 3 @80%)
1:00 row for cal
1:00 rest

If you did Friday’s Metcon and you’re lifting on Saturday:

5’ EMOM _X_ PUs
+
3 rds for total reps
2:00 row for cal
1:00 HSPU
1:00 rest

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.

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


Programming Notes.

  • Great time had by all at Sunday’s Wet & Wild WOD. Thanks to Coach Jeff & Coach Sammy Jo for organizing. Check out a few event pics here.
  • Have you set your goals for January – February – March? Schedule a meeting or phone call with Coach Karen today.
  • Save the date! Join us Saturday, Feb. 17 for the American Heart Association Work Heart Play Heart fundraiser. Read more.
  • 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, a revisit of the Iron Cross, 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 7:00
3 T&G Deadlifts (build to no more than 85%)

Metcon:
For time:
60 Ball Slams
60 Ab Mat Sit ups
60 Shoulder-OH (95/65)
60 Ab Mat Sit ups
60 Ball Slams

Strength & Conditioning
Oly/Strength:

1) Clean & Jerk
4 @ 85%
2) Snatch
3 x 2 @ 85%
3) Back Squat
5 x 3 @ 80%
4) 3 x AMAP strict TTB/HKR/Vups/ETC

Conditioning:

5’ EMOM
X_ TTB *If athlete has reached a rep scheme of 10, add 1 min to EMOM, not reps
+
12’ AMRAP
9 Thrusters (95/65)
35 Double Unders (4:1)

If you did Wednesday’s Metcon and you’re lifting on Thursday:
5’ EMOM
X_ TTB *If athlete has reached a rep scheme of 10, add 1 min to EMOM, not reps
+
Tabata Wallballs
1:00 rest
Tabata Burpees

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.

Training Essentials
Week 2, Class 6

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


Programming Notes.

  • Great time had by all at Sunday’s Wet & Wild WOD. Thanks to Coach Jeff & Coach Sammy Jo for organizing. Check out a few event pics here.
  • Have you set your goals for January – February – March? Schedule a meeting or phone call with Coach Karen today.
  • Save the date! Join us Saturday, Feb. 17 for the American Heart Association Work Heart Play Heart fundraiser. Read more.
  • 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, a revisit of the Iron Cross, 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:
:20s on/ :40s off for 6 rounds
Strict TTB or ATW

:20s on/ :40s off for 6 rounds
Eccentric Push-up into T-Rex Plank Hold for remaining time

Metcon:
“Open 17.5”
10 rounds for time:
9 Thrusters(95/65)
35 Double Unders (4:1)

Strength & Conditioning
Oly/Strength:

1) Clean & Jerk
4 @ 85%
2) Snatch
3 x 2 @ 85%
3) Back Squat
5 x 3 @ 80%
4) 3 x AMAP strict TTB/HKR/Vups/ETC

Conditioning:

5’ EMOM
X_ TTB *If athlete has reached a rep scheme of 10, add 1 min to EMOM, not reps
+
12’ AMRAP
9 Thrusters (95/65)
35 Double Unders (4:1)

If you did Wednesday’s Metcon and you’re lifting on Thursday:
5’ EMOM
X_ TTB *If athlete has reached a rep scheme of 10, add 1 min to EMOM, not reps
+
Tabata Wallballs
1:00 rest
Tabata Burpees

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

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


Programming Notes.

  • Great time had by all at Sunday’s Wet & Wild WOD. Thanks to Coach Jeff & Coach Sammy Jo for organizing. Check out a few event pics here.
  • Have you set your goals for January – February – March? Schedule a meeting or phone call with Coach Karen today.
  • Save the date! Join us Saturday, Feb. 17 for the American Heart Association Work Heart Play Heart fundraiser. Read more.
  • 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, a revisit of the Iron Cross, 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:
Bandbell Press 5×6
1:00 Plank (any variety) hold immediately after

Metcon:
4×2:30on/:30 off for total reps
12 KBS (53/35) (Rx+ 70/53)
12 Burpee Box Overs (24/20)

Strength & Conditioning
Week #3 / Block #1 Notes. Volume & percentages, and conditioning, decrease next week. If you’re feeling fatigued this week, you have something to look forward to! Block #2 begins the week of January 29.

Oly | Strength
EMOM x 7
5 – 10 Touch & Go Power Cleans @50% – 60% 1RM

3-Position Snatch x 8 @60-75%

Bench Press 5 x 5 @70%

3 x AMAP Strict Pull Ups (try to beat previous reps)

Conditioning
EMOM x 5
TBD Pull Ups
–> If you’ve reached a rep scheme of 10, add 1 minute to EMOM … not reps.
+
4 Rounds for Time
Row 20 calories
10 SA DB OH Squats

If you did Monday’s MetCon, and you’re lifting on Tuesday:
EMOM x 5 Pull Ups
–> If you’ve reached a rep scheme of 10, add 1 minute to EMOM … not reps.
+
4 x 2:30 on / :30 off for Total Reps
12 KB Swings (53 / 35)
12 Burpee Box Overs (24 / 20)

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 #2, Class #5

The January 16 CrossFit Whiteboard. Today’s Whiteboard does not include scores / activity from Boot Camp, Strength & Conditioning, or Open Gym athletes.

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

Programming Notes.

  • Great time had by all at Sunday’s Wet & Wild WOD. Thanks to Coach Jeff & Coach Sammy Jo for organizing. Check out a few event pics here.
  • Have you set your goals for January – February – March? Schedule a meeting or phone call with Coach Karen today.
  • Save the date! Join us Saturday, Feb. 17 for the American Heart Association Work Heart Play Heart fundraiser. Read more.
  • 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, a revisit of the Iron Cross, 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 10
Odd: 10 Goblet Squats (as heavy as possible)
Even: 20 Double Unders (2:1)

MetCon | For Time
800 – 600 – 400 – 200m Row
40 – 30 – 20 – 10 Back Rack Reverse Lunges (95 / 65)

Strength & Conditioning
Week #3 / Block #1 Notes. Volume & percentages, and conditioning, decrease next week. If you’re feeling fatigued this week, you have something to look forward to! Block #2 begins the week of January 29.

Oly | Strength
EMOM x 7
5 – 10 Touch & Go Power Cleans @50% – 60% 1RM

3-Position Snatch x 8 @60-75%

Bench Press 5 x 5 @70%

3 x AMAP Strict Pull Ups (try to beat previous reps)

Conditioning
EMOM x 5
TBD Pull Ups
–> If you’ve reached a rep scheme of 10, add 1 minute to EMOM … not reps.
+
4 Rounds for Time
Row 20 calories
10 SA DB OH Squats

If you did Monday’s MetCon, and you’re lifting on Tuesday:
EMOM x 5 Pull Ups
–> If you’ve reached a rep scheme of 10, add 1 minute to EMOM … not reps.
+
4 x 2:30 on / :30 off for Total Reps
12 KB Swings (53 / 35)
12 Burpee Box Overs (24 / 20)

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 #2, Class #4

The January 15 CrossFit Whiteboard. Today’s Whiteboard does not include scores / activity from Boot Camp, Strength & Conditioning, Youth Athletic Development, or Open Gym athletes.

01.14.18 – Wet & Wild WOD


Things are sure to get wet & wild as we move our Sunday Boot Camp to the water.

The workout is open to current EAD | CFAH athletes, and those who would like to learn more about training with our health & fitness community. Athletes must complete an EAD | CFAH Athlete Waiver (available online), and register for class at https://eliteathletic.pike13.com/schedule#/month?dt=2018-01-07&lt=staff

When: 730-845am
Where: Vernon Hills High School 145 Lakeview Parkway, Vernon Hills, IL 60061
Pool is to the right when you walk in the main entrance!
What to Bring: Swim Suit, Goggles, Flip Flops (deck shoes), Towel, Swim Cap (if you have long hair and want to wear one).
Workout:
8 Min Amrap (lanes 1-2)
10 Med Ball Thruster
25 Swim
10 decline push ups
25 swim

2 min rest

8 min amrap (lanes 3-5)
10 banded rows
25 Kick
10 wall pull ups (muscle ups on bulk head)
25 Kick

2 min rest

8 min amrap (lanes 6-8)
10 Kb Swings
25 Swim
10 V-Ups
25 Swim

2 min rest

Tabata tread water in well

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.

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.