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.

Colleen, Maribeth, Nicole & Melissa hit the ERGs for a sunrise row.

For Time l Five Rounds

250m Row

250m Run

25 KB Swings

25 Roman Twists

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

This Sunday’s Invasion WOD will be at Lake Arlington at 10:30 AM.

Also note that the Open Training class is moved up to 9 AM from 9:30.

2011 Inasion WOD at South Middle School

We are actively screening several new locations for CrossFit Axis. Stay tuned for latest updates.

Join us at the home of CrossFit Arlington Heights for now.

Classes now at 12 W. College Dr., Arlington Heights

Alex locking out on a press at yesterday's S & P Class.

Strength & Power:

Front Squat
5-5-5-5-5
All sets done @ 80-85% 1RM (Rest 2:00-3:00 between sets)
+
Back Squat 1 x 15-20
+
For Time:
*Row 1K

MetCon:

For Total Time:
*Row 1K
Rest
100 Alternating Ball Sledges
Rest
50 Front Squats (95/65, from ground)
Rest
Run 800M

Note:  Each work portion will have a 5:00 Min Time Cap.

*Compare to 013112

Elite Training Camp:

Squat (BW)
Press/Push Press
Pull Up

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Heidi W locks out during Shoulder Press Wednesday. More and more women are adding Strength & Power classes to their training schedule. Not sure why? Check in with an EAD Performance Coach.

Skill Development & Technique l Power Snatch

Then …

Power Snatch l Burpee Ladder*

1 Power Snatch + 10 Burpees

2 Power Snatch + 9 Burpees

3 Power Snatch + 8 Burpees

… continuing through to

10 Power Snatch + 1 Burpee

Recover, then …

800m Run

* Compare to 02.22.12

MetCon:

Guess who got new shoes? Just in time for the Salute Tactical Challenge. Sign up ends Saturday.

Pull Up Progression Week 2 (See 051412 Post)
+
DB Press, Push Press, Push Jerk Form & Technique Work
+
3 Sets for Total Reps:
1:00 AMRAP DB Shoulder To Overhead (40/25)
1:00 AMRAP KB Swing
1:00 AMRAP Jumping Pull Up
1:00 AMRAP Ab Mat Sit Up
Rest 2:00 Min

Strength & Power:

Pull Up Progression Week 2
+
Shoulder Press
5-5-5-5-5
All sets done @ 80-85% 1RM (Rest 2:00-3:00 between sets)
+
Shoulder Press
12-9-6 (Rest 1 min. between sets)
+
Tabata Ab Mat Sit Ups (:20 On/:10 Off for 4:00Min)

Elite Training Camp:

Snatch Progressions
Overhead Squat

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Strength & Power:

Deadlift
4-4-4-4-4
All sets done @ 80-85% 1RM (Rest 2:00-3:00 between sets)
+

It's the "Parade of Plates" at a recent EAD MetCon.

AMRAP in 5:00 of:
3 Cleans (75-80% 1RM)
6 Burpees

MetCon:

Deadlift Form & Technique
+
4 Rounds for Time:
Run 400 M
10 Deadlifts (225/155)
10 Burpees

Elite Training Camp:

KB Swing
Wall Ball
Double Unders

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