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.

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

It’s time to start training for upcoming indoor rowing competitions. Watch for info coming soon.

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 | EMOM x 12
Odd: 8 Unbroken Thrusters
(pick a challenging weight that supports full range of motion and solid movement mechanics)
Even: 8 Bar Hop Burpees

MetCon | “Open 17.2” | AMRAP x 12
Two rounds of:
50′ Weighted Walking Lunge
16 TTB
8 Power Cleans
+
Two rounds of:
50′ Weighted Walking Lunge
16 Bar Muscle Ups
8 Power Cleans

RX Men: 50# DBs
RX Women: 35# DBs
Scaled Men & Women: Pick a challenging weight that supports full range of motion and solid movement mechanics.

Strength & Conditioning | NEW CYCLE STARTS THIS WEEK!
Oly | Strength
Waterfall Power Snatch | 2 x 7’ EMOM (BTB) | NO MISSING!
0 – 1’ and 7 – 8’: 2-3 @ 40%
2 – 4’ and 9 – 11’: 2-3 @ 50%
5 – 6’ and 12 – 13’: 2-3 @ 60%

Clean | 6 x (1+1) Hang Clean + Clean @ 65%

Press | 5 x 5 @ 65%

Pull Up / Pull Up Progressions | 3 x AMAP strict PU (>30 weighted)

Conditioning
5’ EMOM | TBD Pull Ups / Pull Up Progression
AMRAP
100 Double Under Buy In, Then …
12 – 9 – 6
Push Press
KB Swings
Atomic Sit Ups

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 Sammy Jo 9:30 a.m. or Coach Jim at 4:30 p.m. for Hump Day Hysteria.

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

Free Class Challenge
We hope to see your friends and / or loved ones in class at 6:45 p.m. tonight, or Saturda at 9 a.m.

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

The January 3 CrossFit Whiteboard. Today’s Whiteboard does not include scores / activity from Boot Camp, Strength & Conditioning, Open Gym, or Youth Athletic Development or Free Class Challenge athletes.

01.02.18 | CrossFit, Strength & Conditionining, Boot Camp, Training Essentials, and Open Gym.

These are the folks who put their training to the test at the recent EAD | CFAH In House Powerlifting Meet …and the PRs were plentiful. Will you join them? The new Strength & Conditioning Cycle starts this week.

Programming Notes.

  • The Winter 1 Strength & Conditioning Cycle begins today. 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
In 5 Minutes Complete
100 Double Unders + Plank Hold in Remaining Time
Rest 2 Minutes
In 5 Minutes Complete
50 Atomic Sit Ups + Max Double Unders in Remaining Time
Rest 2 Minutes

MetCon | For Time
30 – 20 – 10
Push Press (75 / 55)
15 – 10 – 5
KB Swings (70 / 53)
3 – 2 – 1
Rope Climbs

Strength & Conditioning | NEW CYCLE STARTS THIS WEEK!
Oly | Strength
Waterfall Power Snatch | 2 x 7’ EMOM (BTB) | NO MISSING!
0 – 1’ and 7 – 8’: 2-3 @ 40%
2 – 4’ and 9 – 11’: 2-3 @ 50%
5 – 6’ and 12 – 13’: 2-3 @ 60%

Clean | 6 x (1+1) Hang Clean + Clean @ 65%

Press | 5 x 5 @ 65%

Pull Up / Pull Up Progressions | 3 x AMAP strict PU (>30 weighted)

Conditioning
5’ EMOM | TBD Pull Ups / Pull Up Progression
AMRAP
100 Double Under Buy In, Then …
12 – 9 – 6
Push Press
KB Swings
Atomic Sit Ups

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 Kate at 9:30 a.m. or Coach Karen at 4:30 p.m. for the first Boot Camp of 2018!

Training Essentials
Week #1, Class #2

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

12.30.17 | CrossFit, Open Gym and Youth Athletic Development.

Programming Notes.
>  The first Strength & Conditioning Cycle of 2018 starts next week!
>  The first Training Essentials sessions of 2018 start Monday, Jan. 8.
>  Looking for a great post-workout stretch? Add the Downward Facing Dog with Lunge to Reach. Check out the how-to in this week’s Performance Enhancement Technique. >  Commit to Results. Not Resolutions. in 2018. Read More.
>  Are you a runner, or do have friends who run? Check out EAD | CFAH Athlete Wendy R & Coach Jim in this post about about strength training for runners by Mamalifts blogger Andrea Signor.
>  Encourage your friends & family members to sign up for the EAD | CFAH New Athlete Starter Package, available now through January 5.

CrossFit
Countdown to 2018 | 10-9-8-7-6-5-4-3-2-1 Reps | For Time
Double Unders (4:1)
Burpees
Wall Ball Shots (20 / 14)
Atomic Sit Ups
DB Push Press(45 / 25)
Toes to Bar
Ring Rows
KB Swings (53 / 35)
Jumping Pull Ups
Box Jumps / Step Ups (24 / 20)

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

Open Gym
Make up a missed workout or work your own programming 7 a.m. – 10:45 a.m.

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

Free Class Challenge | Wednesday at 6:45 p.m. or Saturday at 9 a.m.
No Free Class Challenge today, but encourage the peeps in your life to check us out next week! Register now. The first Training Essentials session of 2018 starts the week of January 8.

December 30 CrossFit Whiteboard. Today’s Whiteboard does not include scores / activity from Strength & Conditioning or Open Gym.

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.

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


Programming Notes.
> The first Strength & Conditioning Cycle of 2018 starts the week of January 1.
> Be sure to register today for the final specialty workout of 2017 — > the Saturday Dec. 30, Countdown to 2018 EAD | CFAH Style
> Looking for a great post-workout stretch? Add the Downward Facing Dog with Lunge to Reach. Check out the how-to in this week’s Performance Enhancement Technique.

CrossFit
Strength:
EMOM x 10:00
3 Power Snatches (touch and go)
~ 70-75%

Metcon:
EMOM x 21:00:
1: 14 Plank Step ups
2: 14 OH Plate Lunges (45/25)
3: AMAP Plate Hop Burpees
Score = total Burpees

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 Sammy Jo at 9:30 a.m. or 4:30 p.m. for Triumphant Thursday.

Open Gym
Make up a missed workout or work your own programming 9:30 a.m. – 10:30 a.m.. Noon – 1 p.m., or 4:30 p.m. – 7:45 p.m.

Training Essentials
Week #2, Class #6

Free Class Challenge | Wednesday at 6:45 p.m. or Saturday at 9 a.m.
Encourage the peeps in your life to check us out. Register now. The first Training Essentials session of 2018 starts the week of January 8.

December 28 CrossFit Whiteboard. Today’s Whiteboard does not include scores / activity from Boot Camp, Strength & Conditioning, Open Gym, or Training Essentials athletes.