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

CrossFit
Strength
4 x 6 / Leg Single Leg RDL
4 x 10 SB Hamstring Curls

MetCon | Tabata Intervals | One Minute Rest Between Movements | For Total Reps
S2OH (45 / 35)
10m Shuttle Runs
Barbell Lunges (45 / 35)
10m Shuttle Runs
S2OH (45 / 35)

Strength & Conditioning
Front Squat 3 x 5

Bench 3 x 5

Power Clean 4 x 3

Pull Ups 3 x AMAP

Accessory and / or Skill Work + Stretch / Mobility Work

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

Training Essentials
Week #1, Class #2

 

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

11.21.17 Whiteboard.

11.20.17 | CrossFit, Strength & Conditioning, Boot Camp, Youth Athletic Development, and Training Essentials.

Congratulations to former EAD | CFAH Coaches Kristen & Scott, who celebrated their nuptials Saturday. Fellow performance coaches (current & former) gathered to fete Kristen & Scott. Back row from left: Jordyn (Mike’s fiance), Karen, Ashley, Mike, Kristen, Scott, Alida, Kristen, Maggie, Steve (Maggie’s husband), Jim & Web.

SCHEDULE REMINDER
Regular class schedule on Monday, Tuesday, Wednesday & Saturday; classes at 7:30 a.m. & 8:30 a.m. on Thursday; classes at 5:30 a.m., 7 a.m. & 9 a.m. on Friday.

CrossFit
Skill / Strength
3 x 10 Candlesticks (single leg, if possible)
3 x 10 Evil Wheels

MetCon | Five Rounds for Total Reps
1:00 Body Rows
1:00 Thrusters (75 / 55)
1:00 Overhead Squats (75 / 55)
1:00 Rest

Strength & Conditioning
Front Squat 3 x 5

Bench 3 x 5

Power Clean 4 x 3

Pull Ups 3 x AMAP

Accessory and / or Skill Work + Stretch / Mobility Work

Boot Camp
Join Coach Jim at 4:30 p.m. for Monday Mayhem.
Note: Coach Karen has switched to the Tuesday, 4:30 p.m., Boot Camp.

Youth Athletic Development
Join Coach Web at 4:30 p.m. for strength and conditioning work for older primary school and middle school students.

Training Essentials
Week #1, Class #1

 

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

11.20.17 CrossFit Whiteboard.

 

11.18.17 | CrossFit, Strength & Conditioning, Rowing Boot Camp, Boot Camp, and Youth AD.

Save the Date! The EAD | CFAH Powerlifting Competition is slated for Saturday, Dec. 9. The competition is open to all current EAD | CFAH Athletes. Competitors will test their training across three lifts: Back Squat, Bench Press and Deadlift. More information coming soon …

CrossFit
Strength | Warm up to ~60% then 7 Minutes to establish 1RM OHS (can be taken from rack)

Partner MetCon | For Time | Swing Partners Every 30 Seconds
200 Double Unders
50 OH Plate Lunges (45 / 25)
15 Burpees
100 Double Unders
40 OH Plate Lunges
15 Burpees
50 Double Unders
30 OH Plate Lunges
15 Burpees
25 Double Unders
20 OH Plate Lunges
15 Burpees

Strength & Conditioning
Back Squat 3 x 5

Press 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 a challenging hour on and off the Concept2.

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

Youth Athletic Development
Join Coach Web at 10:15 a.m. for younger primary & middle school students.

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

November 18, 2017 CrossFit Whiteboard.

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

Save the Date! The EAD | CFAH Powerlifting Competition is slated for Saturday, Dec. 9. The competition is open to all current EAD | CFAH Athletes. Competitors will test their training across three lifts: Back Squat, Bench Press and Deadlift. More information coming soon …

CrossFit
Strength | Death by Squat Snatch (50-55%) (10:00 cap)

Metcon | For Time
A. 6-4-2
Thrusters (95 / 65)
TTB

B. 8-6-4
Back Squats (95 / 65)
V-Ups

C. 10-8-6
Power Cleans (95 / 65)
Atomic Sit Ups

D. 12-10-8
Deadlifts (95 / 65)
AbMat Sit Ups

Strength & Conditioning
Back Squat 3 x 5

Press 3 x 5

Deadlift 1 x 5

Accessory and / or Skill Work + Stretch / Mobility Work

Boot Camp
Join Coach Sammy Jo at 4:30 p.m. for Friday Free-For-All

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

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

Throwback Thursday!

Save the Date! The EAD | CFAH Powerlifting Competition is slated for Saturday, Dec. 9. The competition is open to all current EAD | CFAH Athletes. Competitors will test their training across three lifts: Back Squat, Bench Press and Deadlift. More information coming soon …

CrossFit
Skill / Strength
5×5 RDLs (moderate load)
5×5 TTR (Toes to Rings)

MetCon | 30-20-10 with a 12 / 10 kcal Row After Each Round
DB Snatch (50 / 35)
Wall Ball Shots (20 / 16)

Strength & Conditioning
Back Squat 3 x 5

Press 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 Thrills

Training Essentials
Week #2, Class #6

 

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

November 16, 2017 CrossFit Whiteboard.

11.15.17 | CrossFit, Strength & Conditioning, Boot Camp, and Youth AD.


CrossFit
Skill / Strength | 3×4 Wall Walks or 3x Max Handstand Hold + 3 Laps Bandbell OH Lunges

MetCon | 14 Minute AMRAP 14:00 with E2MOM = 8 CTB Pull Ups (RX+ 5 Bar Muscle Ups)
6 Pistols
8 Hang Squat Cleans (105 / 75)
10 Bar Hop Burpees

Strength & Conditioning
Front Squat 3 x 5

Bench 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 Athletic Development
Join Coach Web at 4:30 p.m. for older primary school and all middle school students.

 

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

November 15, 2017 CrossFit Whiteboard.

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

Save the Date! The EAD | CFAH Powerlifting Competition is slated for Saturday, Dec. 9. The competition is open to all current EAD | CFAH Athletes. Competitors will test their training across three lifts: Back Squat, Bench Press and Deadlift. More information coming soon …

CrossFit
Strength | Three rounds
1:00 KBS (70 / 53)
:30s MB Plyo Push Ups
:30s Rest

MetCon | Four Rounds
60 Double Unders (4:1)
15 Push Jerks (105 / 75 or Rx+ 135 / 95)
1 Rope Climb (Rx+ 2 Rope Climbs)

Strength & Conditioning
Back Squat 3 x 5

Press 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 Coach Jim at 4:30 p.m. for Temptation Tuesday.

Training Essentials
Week #2, Class #5

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

November 14, 2017 Whiteboard.

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


Save the Date! The EAD | CFAH Powerlifting Competition is slated for Saturday, Dec. 9. The competition is open to all current EAD | CFAH Athletes. Competitors will test their training across three lifts: Back Squat, Bench Press and Deadlift. More information coming soon …

CrossFit
Strength
EMOM x 7
5 Front Squats + 5 Squat Jumps
Rest 1 Minute
EMOM x 7
5 Sumo Deadlifts + 5 V Ups
*use light-moderate loads for Squats and Deadlifts

Metcon | For Time
Row 1000m
20 Box Overs (24 / 20)
30 Ball Slams
40 Pull Ups
30 Ball Slams
20 Box Overs
Row 1000m

Strength & Conditioning
Back Squat 3 x 5

Press 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 Athletic Development
Join Coach Web at 4:30 p.m. for older primary school and all middle school students.

Training Essentials
Week #2, Class #4

 

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

November 13, 2017 Whiteboard.

 

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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