11.11.17 | CrossFit, Strength & Conditioning, Rowing Boot Camp, Boot Camp, Youth AD, and Free Class Challenge.

CrossFit
Strength & Skill | EMOM x 16 x AMAP in 40 seconds
1: Pistols
2: Sledge Hammer Strikes
3: AbMat Sit Ups
4: Plank Step Ups

Partner MetCon | AMRAP x 12
P1
Row 250m (pacesetter)

P2
6 Ground to Overhead (105 / 75)
12 Deficit Push Ups (25 / 15)
24 Air Squats

 

Strength & Conditioning
Front Squat 3 x 5

Bench 3 x 5

Deadlift 1 x 5

Accessory and / or Skill Work + Stretch / Mobility Work

 

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 Sensational Saturday.

 

Free Class Challenge
Encourage the folks in your life to learn more about training with EAD | CFAH. Register for the Free Class Challenge on Wednesday at 6:45 p.m. or Saturday at 9 a.m.

 

Youth AD
Join Coach Web at 10:15 a.m.

 

Today’s Whiteboard does not include scores / activity from Boot Camp, Strength & Conditioning, or Training Essentials athletes.

November 11, 2017 Whiteboard.

 

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11.10.17 | CrossFit, Strength & Conditioning, and Boot Camp.

CrossFit
Skill | EMOM x 10
Odd: 7-10 Kip Swings + 10-15 seconds Hollow Hang from Bar
Even: 1-2 Wall Walks + 10-15 seconds Handstand Hold

MetCon | In a 3 minute window, complete 50 Double Unders, then AMAP
1. Front Squats (95 / 65)
2. TTB
3. Reverse Burpees
4. Shoulder to Overhead (95 / 65)
Rest 1 minute between rounds

 

Strength & Conditioning
Front Squat 3 x 5

Bench 3 x 5

Deadlift 1 x 5

Accessory and / or Skill Work + Stretch / Mobility Work

 

Boot Camp
Join Coach Sammy Jo for Throwdown Friday.

 

Today’s Whiteboard does not include scores / activity from Boot Camp, Strength & Conditioning, or Training Essentials athletes.

November 10, 2017 Whiteboard.

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11.09.17 | CrossFit, Strength & Conditioning, Boot Camp, and Training Essentials.

CrossFit
Strength
TGU 4 x 1 / Side (build)
Accumulate 3 minutes in Plank Hold (any variety)

Metcon
1000m Row
Then …
Three Rounds
15 GHD Sit Ups
15 Deadlifts (225 / 155)

 

Strength & Conditioning
Back Squat 3 x 5

Press 3 x 5

Power Clean 4 x 3

Accessory and / or Skill Work + Stretch / Mobility Work

 

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

 

Training Essentials
Week #1, Class #3

 

Today’s Whiteboard does not include scores / activity from Boot Camp, Strength & Conditioning, or Training Essentials athletes.

November 9, 2017 Whiteboard.

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11.08.17 | CrossFit, Strength & Conditioning, Boot Camp, Youth AD, and Free Class Challenge.

CrossFit
Skill & Strength | EMOM x 12
1: 10 KB Swings (Russian or American) (70 / 53)
2: 10 Box Jumps
3: 20 Plank Alternating Leg Lifts

Metcon | 1/2 “Holleyman” | 15 Rounds
5 Wall Ball Shots (20 / 16)
3 HSPU
1 Power Clean (185 / 125)*

*If unable to do Rx weight for Power Cleans, go 80-90% of your 1RM

 

Strength & Conditioning
Back Squat 3 x 5

Press 3 x 5

Power Clean 4 x 3

Accessory and / or Skill Work + Stretch / Mobility Work

 

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

 

Youth AD
Join Coach Web at 4:30 p.m.

 

Free Class Challenge
Encourage the folks in your life to learn more about training at EAD | CFAH. Register for the Free Class Challenge on Wednesday at 6:45 p.m. or Saturday at 9 a.m.

 

Today’s Whiteboard does not include scores / activity from Boot Camp, Strength & Conditioning, or Training Essentials athletes.

November 8, 2017 Whiteboard.

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11.07.17 | CrossFit, Strength & Conditioning, Boot Camp, and Training Essentials.

CrossFit
Strength
5 x 3 / Side DB Squat Snatch (build as able)
30 seconds Barbell OH Hold after each set (build as able)

Metcon | 10 – 1
Ball Slams
Atomic Sit Ups
DB Snatch (45 / 25)

 

Strength & Conditioning
Front Squat 3 x 5

Bench 3 x 5

Deadlift 1 x 5

Accessory and / or Skill Work + Stretch / Mobility Work

 

Boot Camp
Join Coach Sammy Jo at 9:30 a.m. and Coach Jim at 4:30 p.m. for Tuesday Temptations.

 

Training Essentials
Week #1, Class #2

 

Today’s Whiteboard does not include scores / activity from Boot Camp, Strength & Conditioning, or Training Essentials athletes.

November 7, 2017 Whiteboard.

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11.06.17 | CrossFit, Strength & Conditioning, Boot Camp, Youth AD & Training Essentials.


CrossFit
Strength:
EMOM x 10:00
3 Squat Cleans
(Build to a 3RM)

Metcon:
AMRAP 9:00
3 Strict Pull ups
9 Burpees
28 Front Rack Lungs Steps (45/35)

Rest 3:00

AMRAP 9:00
3 Chest to Bar Pull ups
9 cal Row
28 Push Press (45/35)

Strength & Conditioning
Front Squat
3 x 5

Bench
3 x 5

Deadlift
1 x 5

Accessory and/or skill work

Stretch/Mobility work

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

Youth AD
Join Coach Web at 4:30 p.m.

Training Essentials
Week #1, Class #1

 

Today’s Whiteboard does not include scores / activity from Boot Camp, Strength & Conditioning, or Training Essentials athletes.

November 6, 2017 Whiteboard.

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11.04.17 | CrossFit, Strength & Conditioning, Rowing Boot Camp, Boot Camp, Free Class, and Youth AD

When the workout is finished and you look like you’re ready for more. Coach Becky returns from Las Vegas this weekend and will join us for the 9 .m., CrossFit class. Drop in to say hi!

CrossFit
Skill | EMOM x 10
Odd: 1-2 Rope Climbs
Even: Dips (submax sets)

Partner MetCon | You Go, I Go
#1, Three Rounds
10 Ab Mat Sit Ups
10 OHS (95 / 65)

#2, Three Rounds
10 HR Push Ups
10 Ball Slams

#3, Three Rounds
10 Air Squats
10 Hang Power Cleans (95 / 65)

#4, Three Rounds
10 KTE
10 Ball Over Shoulder (50)

Strength & Conditioning
Back Squat 3 x 5

Press 3 x 5

Power Clean 4 x 3

Accessory and/or Skill Work + Stretch / Mobility Work

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

Boot Camp
Join Coach Karen at 8 a.m.

Youth Athletic Development
Join Coach Web at 10:15 a.m.

Free Class
Encourage the people in your life to experience the EAD | CFAH Training Community. Invite them to register for Saturday at 9 a.m., Wednesday at 6:45 p.m., or if they have CrossFit or related barbell experience, for any class we offer.

 

Today’s Whiteboard does not include scores / activity from Boot Camp, Strength & Conditioning, or Training Essentials athletes.

November 4, 2017 Whiteboard.

11.03.17 | CrossFit, Strength & Conditioning, and Boot Camp.

Thanks to our Mysterious Giver of Gifts for the three, new 70# Kettlebells that appeared at EAD | CFAH this afternoon. Thank you so much for your generosity!

CrossFit
Strength | EMOM x 8
20 Seconds Plank (choice) + 5 Push Jerks (start at 60%, build as able)

MetCon | 15 Minute AMRAP
50 Double Unders
30 Wall Ball Shots (20 / 14)
10 HSPU
Alternate = 5 Strict DB Press + 5 Dips (Ring, Box, Equalizer, GHD) OR 5 Triceps Push Ups

Strength & Conditioning
Back Squat 3 x 5

Press 3 x 5

Power Clean 4 x 3

Accessory and/or Skill Work + Stretch / Mobility Work

Boot Camp
Join Coach Sammy Jo at 4:30 p.m. for Ain’t It Fly Friday.

 

 

Today’s Whiteboard does not include scores / activity from Boot Camp, Strength & Conditioning, or Training Essentials athletes.

November 3, 2017 Whiteboard.

11.02.17 | CrossFit, Strength & Conditioning, Boot Camp and Training Essentials..

Throwback Thursday. Karen J, November, 2011.

CrossFit
Skill & Strength | Focus on full range of motion | Select moderate weight | Break into sets as necessary
50 Pistols
50 SL RDLs (weight in opposite hand)

Metcon | Seven Rounds for Total Reps
1 Minute Max Cal Row
15 Seconds Rest
30 Seconds Max Thrusters (45 / 35)
15 Seconds Rest

Strength & Conditioning
Front Squat, 3 x 5

Bench, 3 x 5

Deadlift, 1 x 5

Accessory and/or Skill Work + Stretch / Mobility Work

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

 

Training Essentials
Weeks #2, Class #6

 

Today’s Whiteboard does not include scores / activity from Boot Camp, Strength & Conditioning, or Training Essentials athletes.

November 2, 2017 Whiteboard.

11.01.17 | CrossFit, Strength & Conditioning, Boot Camp, Youth AD, and Training Essentials.

Al W bounds an obstacle at the Campton ChiCross Cup in Wasco, IL, on October 29.

CrossFit
Strength | Alternating Tabata Intervals
Hollow Hold (6x)
Atomic Sit Ups (6x)

Metcon | “Carse” | 30 minute cap
*21*18*15*12*9*6*3
Squat Cleans (95 / 65)
Double Unders (1 minute practice per round or 3:1)
Deadlifts (185 / 115)
Box Jumps / Step Ups (24 /20)
–> *Begin each round with two laps Bear Crawl

Strength & Conditioning
Front Squat 3 x 5

Bench 3 x 5

Deadlift 1 x 5

Accessory and/or Skill Work + Stretch / Mobility Work

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

Youth AD
Join Coach Web at 4:30 p.m.

Training Essentials
Week #2, Class #5

 

Today’s Whiteboard does not include scores / activity from Boot Camp, Strength & Conditioning, or Training Essentials athletes.

11.01.17 CrossFit Whiteboard.