October 5, 2011 Training Session

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

  • Overhead Squat: 5-5-5+ (65%, 75%, 85%)

C. Conditioning:


AMRAP 15 minutes:

Leg Blaster =

  • 20 x air squats
  • 20 x in-place lunges (10x each leg)
  • 20 x jumping lunges (10x each leg)
  • 10 x squat jumps


CF671 CF Endurance Training Session:

3+ Hours Before or After CF671 Strength & Conditioning WOD

Choose ONE of the following sports:

Run: SS Wed, 3S Off (WOD: 6 x 800m at 3:25sec (+ or – 5 sec), rest 6mins between sets.

Swim: SS Off, 3S Off

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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