September 28, 2011 Training Session

CrossFit Strength and Conditioning training sessions: 0430 and 1630 ONLY

Location: CF 671 box

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

B. Strength: None

C. Conditioning:

WOD:  September PainStorm

9 rounds for time:


CF671  CF Endurance training:

3+ Hours Before or After CF671 Strength & Conditioning WOD

Choose ONE of the following sports:

Run: SS Wed, 3S Off (WOD: Time Trial – 4mile run)  

Swim: SS Wed, 3S Off (WOD: 4 x 100m, resting 15sec between each 100m. Rest 1-2mins, then swim 6 x 50m, resting about 10sec between each 50m)

Bike: SS Wed, 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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