September 20, 2011 Group Training Session


Thanks for the friendship and the smiles, Tess. We're going to miss them and those handstands!

Group training sessions: 0430, 0530, 1700

Location: CF 671 box

A. Warm-up: Range of Motion, Burgener Warm-up x 2

B. Strength

  • Snatch: find 1RM

C. Conditioning: WOD 


7 Rounds For Time: 


CF671  CFE Group training sessions:

3+ Hours Before or After CF671 Strength & Conditioning WOD

Choose ONE of the following sports:

Run: SS Off, 3S Off

Swim: SS Off, 3S Tue (WOD 9x50m, Resting 15-20sec between each 50m).

Bike: SS Off, 3S Wed (WOD: 25mins (75-80%THR) or 75% of Rate of Perceived Exertion (RPE) = Somewhat hard – steady pace).

 Upcoming Events:

– Ko’ko Road Race: Ekiden Rely & Half Marathon scheduled for OCT 16, 2011

Registration Forms are located at Hornet or CF671 Box. 

– Micronesian Cup (Outrigger Canoe Regatta) scheduled for OCT 28-30, 2011

– 18th Annual Rota Blue Triathlon scheduled for NOV 12, 2011 on the beautiful island of Rota  

 For more information regarding these upcoming events pls contact Dave at 688-7698.


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