October 4, 2011 Training Session


Celebrating release from indentureship!

CrossFit Strength and Conditioning Training Sessions: 0430 and 1700 ONLY

Location: CF 671 box

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

B. Strength

C. Conditioning:


3 RFT:

NOTE: 1 x Snatch Complex =

Hang Power Snatch
Hang Power Snatch + Overhead Squat
Hang Squat Snatch
Snatch (full squat snatch from ground)


CF671 CF Endurance Training Session:

3+ Hours Before or After CF671 Strength & Conditioning WOD

Choose ONE of the following sports:

Run: SS Off, 3S Off

Swim: SS Tue, 3S Tue (WOD: 10 x 50m, resting 15-20sec 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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