02.24.18 | CrossFit, Strength & Conditioning, Rowing Boot Camp, Boot Camp, Gymnastics Skill Development, Youth Athletic Development, Free Class Challenge, and Open Gym


CrossFit
In teams of 3:
150 Ab Mat Sit ups
150 Ball Slams
150 KBS (53/35)
150 Reverse Lunge Steps
150 HR Push ups

1 Works, 1 Rows 250m(pacesetter), 1 Rests
(35:00 CAP)

Strength & Conditioning
Oly/Strength:

1) Jerks
4 x 3 @ 70%

2) Clean + Pwr Clean
+ Jerk + Pwr Jerk
8 x build

3) Front Squat
3 x 3 @ 85%

4) 5-6 min EMOM of PUs

Conditioning:
Grace
30 C& J (135/95) for time
*If done under 10 minutes, max effort:
Alternating
30 DU
15 ball slams

Indoor Rowing Boot Camp
Join Coach Karen at 7 a.m.

Boot Camp
Join Coach Karen at 8 a.m.

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

Free Class Challenge
Encourage the peeps in your life to experience the EAD | CFAH Training Community and register for a Free Class on Wednesday at 6:45 p.m. or Saturday at 9 a.m.

Open Gym
Join us at 6:30 a.m. – 10:30 a.m. Please sign up in the 8 a.m. time slot for all classes.

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

Awaiting the announcement of CrossFit Open workout 18.1

CrossFit

Skill/Strength:
Tabata Intervals
Superman Hold
Hollow Hold

MetCon:
Open Workout 18.1

Strength & Conditioning
Oly/Strength:

1) Jerks
4 x 3 @ 70%

2) Clean + Pwr Clean
+ Jerk + Pwr Jerk
8 x build

3) Front Squat
3 x 3 @ 85%

4) 5-6 min EMOM of PUs

Conditioning:
Grace
30 C& J (135/95) for time
*If done under 10 minutes, max effort:
Alternating
30 DU
15 ball slams

Boot Camp
Join Coach Jim 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.

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


CrossFit

Strength:
RDLs 4×10(moderate weight)
TB Side Step 4 laps

Metcon:
4 rounds for total reps:
2:00 Snatch* (75% 1RM)
2:00 MB Anchored Sit ups
1:00 Rest
*rounds 1+3 = Squat Snatch, rounds 2+4 = Power Snatch

Strength & Conditioning

Oly/Strength:
1) Clean & Jerk
4 x (2+1) @ 80%
2) Snatch
3 x 2 @ 80%
3) Back Squat
3 x 3 @ 85%

Conditioning:
Isabel
30 Snatches (135/95) for time
*If done under 10 minutes, max effort:
Alternating
5 box overs
10 TTB

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

Training Essentials
Week #1, Class #3

Open Gym
Join us at 5 a.m. – 6:30 a.m., 9:30 a.m. – 10:30 a.m., Noon – 1 p.m., or 4:30 p.m. – 7:45 p.m. Please sign up in the 4:30 p.m. time slot for all classes.

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


CrossFit
Strength:
12:00 to find heavy double Front Squat
(From ground)

Metcon:
For time:
30 Burpee Box Overs (24/20)
20 Front Squats (75% of above)
10 HSPU
20 Front Squats
30 Burpee Box Overs

Strength & Conditioning

Oly/Strength:
1) Clean & Jerk
4 x (2+1) @ 80%
2) Snatch
3 x 2 @ 80%
3) Back Squat
3 x 3 @ 85%

Conditioning:
Isabel
30 Snatches (135/95) for time
*If done under 10 minutes, max effort:
Alternating
5 box overs
10 TTB

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

Youth Athletic Development
The older primary school and middle school students join Coach Web at 4:30 p.m. for skill instruction, strength development, overall conditioning, and fun.

Free Class Challenge
Encourage the peeps in your life to experience the EAD | CFAH Training Community and register for a Free Class on Wednesday at 6:45 p.m. or Saturday at 9 a.m.

Open Gym
Join us at 5 a.m. – 6:30 a.m., 9:30 a.m. – 10:30 a.m., or 4:30 p.m. – 7:45 p.m. Please sign up in the 4:30 p.m. time slot for all classes.

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


CrossFit
Skill:
In 7:00
Establish max Handstand Hold (Wall or Free Standing)

Metcon:
AMRAP 7:00
12 cal Row
12 TTB

Rest 2:00

AMRAP 7:00
12 DB Snatch (50/35)
24 Double Unders (4:1)

Rest 2:00

AMRAP 7:00
12 Goblet Squats (50/35)
12 Pull Ups

Strength & Conditioning
Oly/Strength:
1) 6 x :20 work/:40 sec rest
T & G Power Snatches
@ 40-50% of max
2) Cleans
8 x 2 @ 70%
3) Press
5 x 5 @ 70%
4) 5-6 min EMOM PU

Conditioning:
3 x 3:00
15/20 cal row
20 KBS
Max HSPU in remaining time
1:00 rest between rounds

Boot Camp
Join Coach Kate at 9:30 a.m. and Coach Web at 4:30 p.m. for Tuesday Throwdown.

Training Essentials
Week #1, Class #2

Open Gym
Join us at 5 a.m. – 6:30 a.m., 9:30 a.m. – 10:30 a.m., Noon – 1 p.m., or 4:30 p.m. – 7:45 p.m. Please sign up in the 4:30 p.m. time slot for all classes.

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

CrossFit
Skill:
EMOM x 10:00
Even: 7-15 Dips (ring, bar, Boxes, CG push-up)
Odd: :45sec Static Hold (your choice)

Metcon:
AMRAP 20:00
Deadlift
Power Clean
Front Squat
Jerk
RX wt: 80% 1RM Clean and Jerk

Strength & Conditioning
Oly/Strength:
1) 6 x :20 work/:40 sec rest
T & G Power Snatches
@ 40-50% of max
2) Cleans
8 x 2 @ 70%
3) Press
5 x 5 @ 70%
4) 5-6 min EMOM PU

Conditioning:
3 x 3:00
15/20 cal row
20 KBS
Max HSPU in remaining time
1:00 rest between rounds

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

Youth Athletic Development
The older primary school and middle school students join Coach Web at 4:30 p.m. for skill instruction, strength development, overall conditioning, and fun.

Training Essentials
Week #1, Class #1

Open Gym
Join us at 5 a.m. – 6:30 a.m., 9:30 a.m. – 10:30 a.m., or 4:30 p.m. – 7:45 p.m. Please sign up in the 4:30 p.m. time slot for all classes.

02.17.18 | CrossFit, Strength & Conditioning, Rowing Boot Camp, Boot Camp, American Heart Association Work Heart, Play Heart Family Fitness Event

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

CrossFit
AHA Work Heart Play Heart workout
3 rounds for total reps
1:00 at each station, 1:00 rest between rounds
Row (cal)
Ball Slams
Burpees/Burpee Pull ups
Atomic Sit ups/GHD Sit ups
KBS

Strength & Conditioning
Oly/Strength:

1) Jerks
1 RM

2) 8 sets build
Pwr Snatch + Hang Snatch
+ 2 Snatch Balances

3) 3sec Pause Front Squat
4 x 5 build

4) 5-6 min EMOM of PUs

Conditioning:

“Annie” Burped
*50 – *40 – *30 – *20 – *10
DUs
Abmat Sit ups
*10 Burpees at the top of each round
(12’ timecap)

Indoor Rowing Boot Camp
Join Coach Karen at 7 a.m.

Boot Camp
Join Coach Karen at 8 a.m.

Open Gym
Join us at 6:30 a.m. – 10:30 a.m. Please sign up in the 8 a.m. time slot for all classes.

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


CrossFit
Strength:
EMOM 10:00
Odd: 5 Front Squats 50-60%
Even: 1 lap Empty Prowler Sprint

MetCon:
AMRAP 12:00*
*E2MOM= 8 burpees
15 Deadlifts (205/155)
15 TTB
30 Double Unders (4:1)

Strength & Conditioning
Oly/Strength:

1) Jerks
1 RM

2) 8 sets build
Pwr Snatch + Hang Snatch
+ 2 Snatch Balances

3) 3sec Pause Front Squat
4 x 5 build

4) 5-6 min EMOM of PUs

Conditioning:

“Annie” Burped
*50 – *40 – *30 – *20 – *10
DUs
Abmat Sit ups
*10 Burpees at the top of each round
(12’ timecap)

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.

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


CrossFit
Strength:
Press 2-2-2-2
Push Press 2-2-2-2
Rest ~1:00 between, build

Metcon:
EMOM x 21:00
1: 15 Wall ball shots (20/14)
2: 15 V-ups
3: AMAP strict Pull ups/Chin ups

Score=total Pull/Chin ups

Strength & Conditioning
Oly/Strength:

1) 2 x 6’ Clean & Jerk Ladder
Men: 95 – 125 – 145 – 165 – 175 – 185 – 195 – 205 – 215 – 225
Women: 65 – 85 – 105 – 115 – 135 – 155 – 165 – 175 – 185 – 195

2) 2 x 6’ Snatch
Men: 85 – 95 – 105 – 115 – 125 – 135 – 145 – 155 – 165 – 175
Women: 55 – 65 – 75 – 85 – 95 – 105 – 115 – 125 – 135 – 145

3) 3sec Pause Back Squat
4 x 5 build

Conditioning:

“Jackie” on land
For time:
50 Cal Assault Bike
50 Thrusters (45/35)
30 Pull ups
(12’ timecap)

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

Training Essentials
Week #2, Class #6

Open Gym
Join us at 5 a.m. – 6:30 a.m., 9:30 a.m. – 10:30 a.m., Noon – 1 p.m., or 4:30 p.m. – 7:45 p.m. Please sign up in the 4:30 p.m. time slot for all classes.

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


CrossFit
MetCon:
4 rounds for time of:
25 cal Row
20 KBS (53/35)
15 Atomic Sit ups
10 Alternating DB Ground-to-Overhead (45/25)

Strength & Balance:
4×5 per leg KB Lateral Over/Unders
4x:30 right leg Balance Pad
4x:30 left leg Balance Pad

Strength & Conditioning
Oly/Strength:

1) 2 x 6’ Clean & Jerk Ladder
Men: 95 – 125 – 145 – 165 – 175 – 185 – 195 – 205 – 215 – 225
Women: 65 – 85 – 105 – 115 – 135 – 155 – 165 – 175 – 185 – 195

2) 2 x 6’ Snatch
Men: 85 – 95 – 105 – 115 – 125 – 135 – 145 – 155 – 165 – 175
Women: 55 – 65 – 75 – 85 – 95 – 105 – 115 – 125 – 135 – 145

3) 3sec Pause Back Squat
4 x 5 build

Conditioning:

“Jackie” on land
For time:
50 Cal Assault Bike
50 Thrusters (45/35)
30 Pull ups
(12’ timecap)

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

Youth Athletic Development
The older primary school and middle school students join Coach Web at 4:30 p.m. for skill instruction, strength development, overall conditioning, and fun.

Free Class Challenge
Encourage the peeps in your life to experience the EAD | CFAH Training Community and register for a Free Class on Wednesday at 6:45 p.m. or Saturday at 9 a.m.

Open Gym
Join us at 5 a.m. – 6:30 a.m., 9:30 a.m. – 10:30 a.m., or 4:30 p.m. – 7:45 p.m. Please sign up in the 4:30 p.m. time slot for all classes.