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

Register Today for American Heart Month Family Fitness Event.

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

Work Heart Play Heart at EAD | CFAH Saturday, Feb. 17.

Join the EAD | CFAH Health & Fitness Community, and the Buffalo Grove High School National Honor Society, Students, Faculty & Staff as we celebrate American Heart Month with a special, family-friendly / all-ages workout event on Saturday, Feb. 17.

Register Now For American Heart Month Family Fitness Event.

The event is free for all EAD | CFAH Athletes and Visitors. A $15 donation to the American Heart Association is encouraged — cash or check, please (no credit cards).

The free, thirty-minute workout created by the nationally-certified EAD | CFAH Performance Coaches will challenge experienced CrossFit athletes. And, the workout will encourage people of all ages and fitness levels new to the EAD | CFAH training community to safely try something fun and different. Community members new to EAD | CFAH are required to complete a Participation Waiver.

Learn More.

Keep an eye on the EAD | CFAH Facebook Event Page, the EAD | CFAH YouTube Channel, and EAD | CFAH Web Site for regular event updates.

Contribute. Sponsor. Donate.

If you or your business would like to support the American Heart Association Family Fitness Event with food & beverage to keep our athletes going, silent auction items or raffle prizes, please contact Coach Karen at karen@eadperformancecenter.com or 847.431.4230. Or, if you can’t join us February 17, mail your donation (check payable to the American Heart Association) to:

American Heart Association Family Fitness Event
c/0 Elite Athletic Development | CrossFit Arlington Heights
12 West College Drive
Arlington Heights, IL 60004

Can’t Wait Until February 17?

If you’d like to experience the Elite Athletic Development | CrossFit Arlington Heights Training Experience before February 17, Register Today for our Free Class Challenge on Wednesday at 6:45 p.m. or Saturday at 9 a.m.