Congrats, October, 6:30 p.m. Training Essentials Crew!

Just a few of the October, 6:30 p.m. Training Essentials grads.

Just a few of the October, 6:30 p.m. Training Essentials grads.

Congratulations to the October 2013, 6:30 p.m. Training Essentials crew on the successful completion of the EAD / CFAH skills & technique development class.

The next Training Essentials sessions start Tuesday, Oct. 29, 6:30 p.m. OR Monday, Nov. 4, 5:30 a.m. REGISTER TODAY!

Don’t forget … we will credit your account three classes for every friend you refer to EAD / CFAH and who completes Training Essentials.

2013 TandemThrowdown Champs Crowned.

CrossFit Arlington Heights 2013 Tandem Throwdown champs Michael Bodi & Vanessa Stack, CrossFit North Wall; 2nd place finishers Jason Kalinowski & Leah Perri, CrossFit Kenosha, and 3rd place finishers Scott Carlson, CrossFit AMRAP & Mary Kate Olsen, CrossFit Arlington Heights.

CrossFit Arlington Heights 2013 Tandem Throwdown champs Michael Bodi & Vanessa Stack, CrossFit North Wall; 2nd place finishers Jason Kalinowski & Leah Perri, CrossFit Kenosha, and 3rd place finishers Scott Carlson, CrossFit AMRAP & Mary Kate Olsen, CrossFit Arlington Heights.

Check out more photos from the 2013 Tandem Throwdown on the EAD / CFAH Facebook Page.

Just sixty pounds denied Michael Bodi & Vanessa Stack, CrossFit NorthWall, a perfect Leader Board run at the CrossFit Arlington Heights 2013 Tandem Throwdown.  Event champions Bodi and Stack – competing as “NorthWallers” – dominated the Leader Board with first place finishes in Workout #1 l “Shackles”, Workout #3 l “Run – Row “and Workout #4 l “Chip You.” But a seemingly effortless ascent through Workout #2 l “Ground-to-Overhead Ladder” by Jessica Layman, competing with Taylor Layman as “A$$Clowns”, Dog House CrossFit, slowed the Bodi / Stack steamroll, handing them their lone second place finish of the competition. Layman was the only woman to complete the Ground-to-Overhead Ladder, and even made a valiant effort for a second lift at 205 pounds. Every additional lift completed by an athlete at the last rung of the ladder (205 pounds for women, 315 pounds for men) added weight to the Tandem’s finish total. Taylor Layman cleared 275 pounds, giving the “A$$Clowns” a combined weight of 480 pounds for a first-place finish in the workout.

Joining Bodi & Stack on the 2013 Tandem Throwdown podium were Jason Kalinowski & Leah Perri, “Team JaLeah”,  CrossFit Kenosha, in second place; and Scott Carlson & Mary Kate Olsen, “Scott & Mary Kate”, CrossFit AMRAP and CrossFit Arlington Heights in third place.

2013TandemThrowdownWOD1The Bodi / Stack championship run was not without challenge. Kalinowski / Perri came within three Partner Burpees of Bodi / Stack in Workout #1 l “Shackles”, completing 88 Burpees to the 91 logged by the “NorthWallers.” A single Partner Burpee separated the third place team, JR Phillips & Amanda Phillips, “Team Phillips”, CrossFit Caliber, from Kalinowski / Perri. The top eight Tandems in “Shackles” completed an amazing 621 Partner Burpees within the 17 minute cap.

2013TandemThrowdownWOD2Workout #2 l “Ground-to-Overhead Ladder” congested the Leader Board with three Tandems joining Bodi & Stack at 420 pounds combined: Katye Kettler & Josh Burrell, “Ebony & Ivory”, CrossFit Amplify; Eric Gustafson & Jyllianne Czanstkowski, “YPFS”, CrossFit Huntley;  and Josh Refenes & Heather Refenes, “Gruesome Twosome”, CrossFit EPC. Several Tandem athletes reported PRs during Workout #2, a particularly impressive feat considering the workout structure – 20 seconds to complete the lift and 10 seconds to rotate to the next station – and the levy weighed on the athletes by Workout #1 l “Shackles.”

2013TandemThrowdownWOD3Tandems across the Leader Board leveraged Workout #3 l “Run-Row” to their advantage. Jessica Rush & Jason Garrett, “The Replacements”, CrossFit Arlington Heights and CrossFit Paradox, finished the workout in second place, seven seconds behind Bodi / Stack, to catapult from a disappointing 29th place finish in Workout #2; the performance earned them a spot in the Elite 8 and an eventual  7th place finish in the 2013 Tandem Throwdown. The Rush / Garrett Tandem – the two met for the first time the morning of the competition – formed out of necessity when each lost a partner earlier in the week, and turned out to be one of the great stories of the competition. “Run-Row” handed three of the ultimate Elite 8 –“Team Phillips,” “Freak Status” and “Jerk It” — their lowest placing finishes of the day.

2013TandemThrowdownFinalWorkoutConsistency across workouts which demanded teamwork, communication, strategy, strength and muscular endurance was paramount to the top finishing Tandems. Heading in to the final workout, “Chip You”, it was mathematically impossible to dislodge Bodi / Stack, yet the champs set a blazing pace for the event, finishing in 9:15. The battle for the final two podium spots was fierce with five points or fewer separating seven teams. Carlson, a CrossFit competition veteran, and Olsen, in her first CrossFit competition, perfectly executed their Workout #4 strategy and placed second in the workout, their highest placing of the day, locking third place. And Kalinowski / Perri landed in second place after finishing events in second, eleventh, third and third.

The Tandem Throwdown will return to CrossFit Arlington Heights Saturday, Aug. 9, 2014.

Find the complete event standings and other event information on the 2013 Tandem Throwdown web page.

Competition Wednesday l July Series Champs.

It took a Hero WOD called “Nutts” to crack open the The Competition Wednesday l July Series Leaderboard, and crown repeat champs Coach Mike and Mary Kate for the second consecutive month.

The victories didn’t come easily, though. “Nutts” — 10 Handstand Push Ups, 15 Deadlift (175# / 250#), 25 Box Jumps (24″ / 30″), 50 Pull Ups, 100 Wallball shots (16# / 20#),  200 Double Unders, and a 400m Plate Run (35# / 45#) — was the toughest WOD of the five contested during July. Coach Mike competed in and won three of the five Wednesday WODs, while Fernando, the only male athlete to log points for all five July WODs, landed in second place. Johnny Z, Coach Josh, Josh Ru and Andy tied for third place in the men’s division.

Jessica Ru made a run for the July Women's Division title, but missed topping repeat Champ Mary Kate by just 1.25 points. Check out more pictures on the EAD / CFAH Facebook Page.

Jessica Ru made a run for the July Women’s Division title, but missed toppling repeat Champ Mary Kate by just .75 points. Check out more pictures on the EAD / CFAH Facebook Page.

Jessica Ru came thisclose to de-throning June champ Mary Kate by taking top honors in the first and last WODs of the July series. But Mary Kate’s consistent performance across three WODs once again earned her bragging rights and a gift certificate. Rounding out the women’s division was Heather C.

Mike O’, John S and Tim Ma, and Coach Ashley, Coach Kristen and Melanie P tied in their respective divisions in “Rx Points.” Rx Points, a suggestion courtesy of EAD / CFAH athlete Mike O’, is new to the Competition Wednesday l July Series and will be awarded to every athlete who completes the WOD without scaling.

All athletes who complete the Wednesday MetCon as prescribed, or “Rx”, will be scored and ranked for awards at the end of each month. This friendly, in-house competition is the perfect opportunity to challenge yourself and attack the CrossFit Benchmark Workouts without scaling. The Competition Wednesday l August Series begins the 7th. Take a chance … you may just surprise yourself.

CompetitionWednesdayJuly

Congrats to Competition Wednesday l July Series Champs Mary Kate & Coach Mike, and to every EAD / CFAH athlete who challenged themselves. The first workout of the new series is Wednesday, Aug. 7.

Supple or Stuck. What Is the State of Your Hamstrings?

Contributed by Coach Becky

How many times during the Elite Athletic Development / CrossFit Arlington Heights Dynamic Warm Up do you feel like your leg just won’t go straight for Russian March or Iron Cross? How often do you feel a tug in the back of your legs during Windmills or Sumo Squat to Stand? My guess is this happens on a fairly regular basis, and the likely culprit is tight hamstrings.

So how does this happen? There are a few different things that may contribute to your tight hamstrings.

You Have Bad Posture. When your mother told you to “sit up straight,” she knew what she was talking about. Many people walk around with an anterior pelvic tilt and don’t even realize it. So if everybody is doing it, can it be so bad? Physiologically, an anterior pelvic tilt puts a lot of strain on your hamstrings, causing them to work really hard to counterbalance anterior force by trying to pull your pelvis into extension. This constant need for your hamstrings to be turned “on” results in a chronic shortening/tightening.

Left: anterior pelvic tilt. Center: neutral Right: posterior pelvic tilt

Left: anterior pelvic tilt. Center: neutral
Right: posterior pelvic tilt

You Sit. Alot. When you sit for an extended duration, your knees are flexed and you support a posterior pelvic tilt. So what does that mean? Knee flexion and hip extension are the two primary actions of the hamstrings, so being in those positions all day will lead to chronic shortening of the muscle; chronic shortening is another term for tightness.

You Can’t Distinguish Between Hip Flexion and Lumber Flexion. When you flex at your lumbar spine (which most people do), it allows your hamstrings to remain in a shortened position, thus adding to the tightness. If you are able to flex at your hips (like you should be doing), it allows the hamstrings to lengthen. So if you spend your whole life bending over from the back instead of from the hips, your are never giving your hamstrings the opportunity to stretch out in that position.

Left: lumbar flexion Right: hip flexion

Left: lumbar flexion
Right: hip flexion

It’s Actually Coming From Your Back. In cases of nerve impingement, lumbar disc herniations and other lumbar spine injuries, the feeling of tightness in your hamstrings may actually be the result of compression on your sciatic nerve. How do you know if this is the case? Symptoms typically include sharp, shooting pain down the front or back of the leg. To be safe, you should always consult your physician.

This Sounds Like Me. How Do I Fix It? Depending on the cause of your hamstring tightness, you may need any combination of mobility exercises, myofascial release work, isolated strengthening, or even medical intervention. Try an EAD / CFAH Mobility & Recovery class, Thursdays at 7:30 p.m. or Saturday at 8 a.m. as a first step. You may be surprised to find that after just 10 minutes of mobility work on your hamstrings, you will feel a significant difference. Think you need a little bit more direction? Email Coach Becky at becky@eadperformancecenter.com and schedule a consultation.
Becky Rivard is a senior performance coach at Elite Athletic Development / CrossFit Arlington Heights. She is a NATABOC Certified Athletic Trainer, Illinois Licensed Athletic Trainer, National Academy of Sports Medicine Corrective Exercise Specialist & Performance Enhancement Specialist, National Strength and Conditioning Association Certified Personal Trainer and CrossFit Level 1 Certified Coach. Spend one hour in Coach Becky’s Mobility & Recovery class and you may rethink how tough you think you are.

Five Answers You Want to Hear: The Microgym.

Re-posted from Fit For Arlington Heights, a health & fitness blog from the nationally-certified professionals at EAD / CFAH. Have a topic you’d like us to research? Email karen@eadperformancecenter.com

Contributed by Coach Karen

The microgym — small, independently owned places which specialize in one-on-one and small group activities  — have muscled into Arlington Heights and the surrounding area, pumping up the options for the fitness-minded consumer.  According to the Sports Industry & Fitness Association, 6 of the top 10 growing sports and fitness activities are class-based, the primary charter of most microgyms. But how do you know which microgym deserves your fitness dollars? Here are Five Answers You Want to Hear when you ask the owners of a microgym: “Why are you right for me?”

We train -- not exercise -- at EAD / CFAH.

What we do at EAD / CFAH is train — not exercise.

1. We Specialize in Training (not exercising). Anyone can lead a group of people in an activity to burn calories, reduce tension, socialize or keep active – that’s exercise, and it doesn’t even require professional certification. Exercise is better than sitting slouched on the sofa, clacking through the channels. But it isn’t, nor will it ever be, the equivalent of training. Training is the systematic, periodized, progressive process to achieve a defined set of performance goals. A good exercise session leaves you sweaty; a good training plan delivers measurable results in ten key areas — Cardiovascular/Respiratory Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance and Accuracy. Ask the microgym owner to describe the process used to establish, track and maintain goals, and show any tools used to support the process. Ask the owner how staff supports member goal setting and recognizes goal attainment, detail his or her personal goals, and share member success stories. If the microgym isn’t structured to help you get leaner, stronger, faster, more agile, better at your chosen sport, or improve key health indicators, look elsewhere … you deserve better.

2. We’re Established. There is something to be said about longevity. According to Crain’s Chicago, microgyms are quickly “approaching the ubiquitous presence that bank branches enjoyed during the real estate boom.” But not every microgym will succeed; University of Tennessee research cites that more than one-third won’t survive two years in business. A microgym in business for five or more years has winning formula – and plenty of satisfied customers. Take time to thoroughly check out the microgym’s website and read up on the business history, philosophy and mission. Then talk with the owner and ask about business growth, how long people typically stick around, and the top three reasons members give when they leave. Signal the alarm if the owner can’t readily answer those questions.

There are fewer than 50 Certified Strength and Conditioning Coaches listed on the NSCA website. Three EAD / CFAH Senior Perofrmance Coaches -- Jim, Karen & Josh -- have earned this prestigious certification. The fourth Senior Performance Coach, Becky, is a Certified Athletic Trainer.

There are fewer than 50 Certified Strength and Conditioning Coaches listed on the NSCA website. Three EAD / CFAH Senior Perofrmance Coaches — Jim, Karen & Josh — have earned this prestigious certification. The fourth Senior Performance Coach, Becky, is a Certified Athletic Trainer.

3. We’re Qualified. The National Commission on Certifying Agencies accreditation serves as a benchmark on how organizations should conduct professional certification. The NCCA has accredited only 13 of the thousands of health and fitness programs offered across the country.  Among the most prestigious NCCA accredited certifications is the National Strength and Conditioning Association’s Certified Strength and Conditioning Specialist, the credential required to work with collegiate and professional sports teams.  Ask the microgym owner to detail the credentials held by staff, then verify that staff credentials are current and in good standing. If the microgym has one or more CSCS on staff, odds are that you’ll be in good hands. Don’t settle for a place where staff carries only boutique or non-NCCA certifications.

4. We’re Experienced. Experience matters when it comes to selecting a microgym. Ask the owner how many people currently belong, roughly how many people pass through the microgym each month, and  how many hours each person on staff has working with members. Search the internet for reviews and testimonials, and social media sites like Facebook, Instagram and Twitter for photos of microgym staff and members. Few or no pictures of microgym members and staff indicate lack of activity, and could be a warning sign. Ask the gym owner to describe staff experience with members of all ages and fitness levels. Ask about their programming philosophy – do they purchase programming from somewhere else, or develop it based on the needs of members? – and how they adapt programming to meet the specific needs of a variety of members.

5. We Have High Retention. People who get results stick around. Ask the owner about member retention. It’s a warning sign if a microgym turns over greater than 35 percent of members within 12 months.  Similarly, it’s not a good sign if staff members come and go. Ask about staff tenure, then talk to staff about why they stay, and why (or why not) that they refer people to the microgym. It’s a problem if staff members don’t speak about the microgym with pride and a sense of ownership. Ask the microgym owner to share member satisfaction survey results. It should tell you something if the owner hasn’t conducted a membership survey, and isn’t proud to show you the results. Drop in to a regularly scheduled class and talk with people before or after class – ask them what keeps them coming back.

Athena Classic Crowns 2013 Champs.

The inaugural Athena Classic lived up to its billing Saturday, April 20 as 80 women from 24 CrossFit affiliates braved three fierce workouts to land a spot in the finals, where the top 18 warriors battled for bragging rights, trophies, and almost $1,500 in cash and prizes. The Athena Classic will return to CrossFit Arlington Heights Saturday, April 19, 2014.

The final workout — a spectator-friendly-but athlete-nasty combo of a 500m Row, 30 American KB Swings (30#), 20 Pull-Ups and 10 Burpee Box Jumps — capped a great day of competition, and determined the 2013 Athena Classic Champion in the Open (18-39) and Master’s (40+) divisions.

2013 Athena Classic Master's Champion Liza Nelson, Thadine Zajac, 2nd place, and Sue Walton, 3rd place (not pictured).

2013 Athena Classic Master’s Champion Liza Nelson, Thadine Zajac, 2nd place, and Sue Walton, 3rd place (not pictured).

Liza Nelson, 43, CrossFit Carbon, took top honors in the Master’s division after posting a draw for Workout #1 with Thadine Zajac, 40, CrossFit Roselle; placing second to Zajac in Workout #2; and then besting Zajac in Workout #3. The difference between being crowned Master’s Champ and placing second came down to 43 seconds, with Nelson completing Workout #4 in 5 minutes, 14 seconds to Zajac’s 5 minutes and 57 seconds. Rounding out the podium for the Master’s Division was Sue Walton, 42, Cheetah CrossFit, in her first-ever competition. Walton placed third in Workout #1, fourth in Workout #2, first in Workout #3 and fifth in the finals. Also competing in the Master’s Division finals was Kaia Kraus, 40, CrossFit Barrington; Kristin Young, 41, FitBodies CrossFit; and Laura Channell, 42, CrossFit Barrington. Channell edged out Lori Lindahl, 49, CrossFit Arlington Heights, from a finals berth by just one point.

The top three finishers in the Open Division — Jennifer McDade, 35, FitBodies CrossFit; Emily Yates, 29, CrossFit Connex; and Lindsay Wilson, 25, CrossFit E-Town — consistently scored well throughout the day, but each had an Achilles Heel workout that kept them from a lock on the overall standings.

2013 Athena Classic Open Division top three: Champion Emily Yates, Jennifer McDade, 2nd place & Lindsay Wilson, 3rd place.

2013 Athena Classic Open Division top three: Champion Emily Yates, Jennifer McDade, 2nd place & Lindsay Wilson, 3rd place.

McDade, entered the finals in first place after third place finishes in Workout #1 and #2, and a first place finish in Workout #3. Yates came to the finals in second place after a second place finish in Workout #1, fifth place finish in Workout #2 and third place finish in Workout #3. But Yates peaked at the right time, and her blazing time of 4 minutes and 39 seconds in Workout #4 pushed her past McDade, and to the title 2013 Athena Classic Open Division Champ. Wilson rounded out the top three spots with a first place in Workout #1, second in Workout #2, and ninth in Workout #3. Also competing in the Open Division finals was Julie Curry, 35, and Kelsey Dipman, 30, CrossFit Construct; Erin Matta, 33, CrossFit Barrington; Kasey Pontarelli, 23, and Erin Rupsis, 32, CrossFit Darrien; Tomeka Coe, 37, CrossFit Bloomington-Normal; Michaela Ortega, 22, CrossFit Amplify; and Gina Ciannetti, 31, CrossFit E-Town. Kim Greenstein, 34, placed highest overall among the CrossFit Arlington Heights competitors, with Mary Tapia, 45, and Andrea Poffenberger, 45, placing in the top 10 for Workout #3 and #2, respectively.

Members of FitBodies CrossFit run in competitor Diann Grim during the 800m Run segment of Workout #3.

Members of FitBodies CrossFit run in competitor Diann Grim during the 800m Run segment of Workout #3.

In a day filled with stellar athletic performances, once of the most memorable moments came when the spectators packed into Elite Athletic Development / CrossFit Arlington Heights poured outside to encourage Diann Grim, 32, as her fellow FitBodies CrossFit athletes and friends ran alongside her as she completed the Workout #3 800m run. Diann, like all competitors, had the option to scale one or more workouts, but she never did. Her gumption and grit inspired those around her, and elevated her performance well above the scores she posted.

An initial batch of event photos is now posted, and more photos will be added in the coming days. Competitors and spectators are encouraged to contribute to the event photo album. Please email photos to karen@eadperformancecenter.com. Event results and more event information is available on the Athena Classic event page.

The sold out 2013 Athena Classic was hosted by Elite Athletic Development / CrossFit Arlington Heights and supported by Road Runner Sports-Kildeer, The Paleo Baking Company, US Wellness Meats, Jack Alexander Salon & Spa, Nowicki Chiropractic, Raw Revolution, Progenex, Unbroken CrossFit Outfitters, and Tropical Smoothie-Arlington Heights. Admission to the event was free, but many spectators contributed to the event charity, The Northwest Special Recreation Association, an organization which provides outstanding opportunities through recreation for children and adults with disabilities.

2013 Athena Classic Workouts Released.

Free Saturday, April 20? Volunteer for the Athena Classic 7 a.m. - 12:30 p.m. or 12:30 p.m. - 5:30 p.m. Email or see Coach Karen for details.

Grab a friend and cheer on the competitors Saturday, April 20, 8 a.m. – 4 p.m. Have time to volunteer? See Coach Karen or Coach Jim.

Elite Athletic Development / CrossFit Arlington Heights today announced the first three workouts for the 2013 Athena Classic all-women CrossFit event Saturday, April 20. The fourth workout will be announced Saturday afternoon. Eighty competitors representing 22 CrossFit affiliates from Illinois, Indiana, Wisconsin and Oklahoma will battle for more than $600 in cash and merchandise at the sold out Athena Classic.

Women will compete in either the Open (18 – 39 years-old) or Master’s (40 years-old and older) division. The top six Master’s competitors and top 12 Open competitors after three workouts will advance to the finals.

Competition kicks off at 8 a.m., with the finals slated to start at 3:45 p.m. The awards ceremony will take place at approximately 4:15 p.m. Spectators are welcome.

The 2013 Athena Classic is hosted by Elite Athletic Development / CrossFit Arlington Heights with support from Paleo Baking Company, US Wellness Meats, Raw Revolution, Nowicki Chiropractic and Jack Alexander Spa.

EAD / CFAH CrossFit Games Open Update.

The CrossFit Games Open, the local qualifying round in the annual search for the world’s fittest athlete, enacted the Marty McFly rule for workouts 13.2 and 13.3 and flashed back to two workouts from the 2012 Games season. The backtrack generated much conversation and consternation throughout the CrossFit message boards, but EAD / CFAH athlete simply dug in for two more opportunities to  challenge themselves, put their training to the test, and have fun.

2013GamesAthletesGraphicWorkout “13.2″ was a three movement, 10 minute AMRAP that required athletes to use a single barbell for Shoulder to Overhead and Deadlifts, and then hit Box Jumps or Step Ups. MaryKate (284), Fernando (257), Mike Ku (255), Kim G (252), Coach Alida (250) and Coach Josh (246) posted the top scores for EAD / CFAH.

Workout “13.3” combined two familiar movements – Wall Balls and Double Unders – with one of the more advanced CrossFit movements, the Ring Muscle Up, in a 12 minute time cap. Athletes capable of posting even a single Muscle Up vaulted up the Games Open Leaderboard; the trick was having the muscular endurance to get to the rings. Several EAD / CFAH athletes can complete a Ring Muscle Up, but Coach Josh and Mike Ku were the only ones who posted reps. Michelle P, competing in her first Open, flew through the Wall Balls and Double Unders, and had almost three minutes to post a Cinderella moment and magically complete a Muscle Up with no previous practice or attempts; it was not to be … this time. The top scores for EAD / CFAH athletes on 13.3 were Coach Josh (249), Mike Ku (241), Rob K (240), Michelle P (240), MaryKate (240) and Coach Alida (240).

Watch CrossFit Games contender Camille Leblanc-Bazinet complete Ring Muscle Ups in slow motion. Now that is a Kip.

Watch CrossFit Games contender Camille Leblanc-Bazinet complete Ring Muscle Ups in slow motion.

The Thursday, 9:30 a.m. & 6:30 p.m., and Saturday, 7 a.m. & 9 a.m. MetCon classes will feature the weekly CrossFit Games Open workout through April 7. All athletes are welcome — and encouraged — to join in the fun, whether a registered Games competitor or not. The Games workouts will be scaled as appropriate, so there is nothing to fear. Twenty-eight EAD / CFAH athletes are among the nearly 138,000 people worldwide registered to compete in the CrossFit Games Open.

The next stop in the CrossFit Games is a series of 17 Regional competitions May 17 – June 5; qualifying athletes from the Chicagoland area will compete at Navy Pier May 18 – 20. The CrossFit Games takes place in California July 22 – 28.

Workout 13.2                                                               Workout 13.3
10 minute AMRAP                                                          12 minute AMRAP
5 Shoulder to Overhead (115# / 75#)                         150 Wall balls (14# / 20#)
10 Deadl1ift (115# / 75#)                                               90 Double Unders
15 Box Jumps (20’ / 24”)                                                30 Muscle Ups

Road Runner Sports / Kildeer Grand Opening.

RoadRunnerPicPlanning to check out the new Road Runner Sports in Kildeer Friday, March 22 or Saturday, March 23 during the Grand Opening Celebration? Email karen@eadperformancecenter.com by 8 p.m. Thursday, March 21 to let us know … you’ll be glad you did!

After you finish the 7 a.m. or 8 a.m. Saturday WOD, grab your friends & family and join Coach Jim & Coach Karen for a challenging, all-ages Family Fitness Class. Learn and perfect the six body weight movements that will make you a stronger, more resilient athlete … and encourage everyone in the family to get fit. While you’re there, be sure to enter the contest to win a $500 shopping spree!