Strength and Conditioning Training Sessions: 0430, 0530, and 1700
A. Warm-up: Range of Motion, CF 671 Warm-up
B. Strength:
- Front Squat: 5-3-1+ (75%, 85%, 95% of 1RM)
C. Conditioning: METCON
AMRAP 20 minutes
- 5 x Front Squats (115/85)
- Sprint 25 meters to pull-up bar
- 5 x chest-to-bar pull-ups
- Sprint 25 meters to barbell
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CrossFit 671 CF Endurance
3+ Hours Before or After CF Strength & Conditioning WOD
Choose ONE of the following sports:
Swim: SS Fri, 3S Fri (WOD: 15 – 25 x 50 m/y on 1:00, hold within 3-5 seconds)
Run: Off
Bike: SS Wed, 3S Wed (WOD: 3 – 6 x 4:00, spin/rest 4:00)
Upcoming Events:
- XTERRA (Guam): scheduled for March 10, 2012 (Team or Solo)
- Tagaman Triathlon (Saipan): scheduled for March 31, 2012 (Team or Solo)
For more information regarding upcoming CFE events please contact Dave at 688-7698.
