September 26, 2011 Training Session

CrossFit Strength and Conditioning training sessions: 0430, 0530, and 1700

Location: CF 671 box

A. Warm-up: Range of Motion, CF671 Warm-up

B. Strength:

  • Deadlift: 5-5-5+ (65%, 75%, 85%)

C. Conditioning:


AMRAP 12 minutes:

  • Deadlift, 2 reps (245/205)
  • 15 AbMat situps
  • Deadlift, 3 reps (245/205)
  • 10 AbMat situps


CF671  CF Endurance training:

3+ Hours Before or After CF671 Strength & Conditioning WOD

Choose ONE of the following sports:

Run: SS Mon, 3S Mon (WOD: 8 X 200m at 40sec (+ or – 5 sec), rest 2mins each set) – Note: CFE trainer will not be available for 0430hrs session at Naval Hospital Track. 

Swim: SS Mon, 3S Tue (WOD 10 x 50m, resting 15sec between each 50m.)

Bike: SS Mon, 3S Wed (WOD: 35mins (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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