Coach Karen leads an ETC class

MetCon:

Complete 3 rounds for time of:
Run 800 M
15 left arm Russian kettlebell swings (pick your weight)
15 right arm Russian kettlebell swings
20 jumping pull-ups

Advanced:

Ring Dip/DB Snatch Form & Technique Work
+
3 Rounds for Time:
Run 400 M
10 Ring Dips
16 Alternating DB Snatches (70,50) (8 on each arm)

Elite Training Camp:

Deadlift
Rowing
Push Ups

If you’re looking for something different to do over the coming weeks, we’ve got options …

Honor "Murph" 8 a.m., Saturday, May 26.

Sunday, May 20 l NEW TIME! 9 a,m., Open Training l Open Training has moved to a new, earlier time slot to make room for Summer Invasion WODs.

Saturday, May 26, 8 a.m. l Murph. More info …

Saturday, May 26 l Regular class schedule.

Sunday, May 27 l Salute, Inc. Tactical Challenge l Registration closes at midnight, May 19. Miss the deadline? Email karen@eadperformancecenter.com

Sunday, May 27 l No classes … See you at the Salute, Inc. Tactical Challenge.

Monday, May 28 l Arlington Heights Memorial Day Parade l Thought it was cool when the ladies of EAD / CFAH / CFAX pulled the truck loaded with the men? Wait until you see what we have in store for this year! We’re still looking for folks to participate. Email karen@eadperformancecenter.com

Sunday, June 3, 10:30 a.m. l Invasion WODs l Check the website. All-athlete, all-level, all-fun workout of the day at a different outdoor venue each week.

Saturday, June 9 l CrossFit for Hope l Charity fundraiser for St. Jude Children’s Hospital.

Week of June 14 l Summer Kids Programs  l Details to come …

Sign up to be part of Crew CFAH today.

Saturday, July 28 l Chicago International Drag0n Boat Festival Races l Lake Arlington. An on-the-water rowing competition in traditional Chinese Dragon Boats. We’re looking for 21 people per boat. Sign up / registration form at the front desk.

MetCon:

Pull Up Progression Week 2 (See 051412 Post)
+
Double Under Work
+
*For Time:
Alternate:
20,18,16,14,12,10,8,6,4,2 Double Unders (Work on Doubles, if none, 4:1 ratio)
1,2,3,4,5,6,7,8,9,10 Burpees
(Perform 20 Double Unders, 1 Burpee, 18 Double Unders, 2 Burpees….2 Double Unders, 10 Burpees)
*Compare to 121010

Strength & Power:

Jovi, Rachel, and Courtney mid-way through Ball Slams.

Pull Up Progression Week 2 (see 051412 post)
+
Bench Press
5-5-5-5-5
All sets done @ 80-85% 1RM (Rest 2:00-3:00 between sets)
+
Bench Press
12-9-6 (Rest 1 min. between sets)
+
GHD Reverse Crunch
5 x 10 reps (can be done between bench sets)

Elite Training Camp:

Back/Front Squat
Box Jump
KTE/TTB

Fat Forecast: Disaster