October 7, 2011 Training Session

 
 
CrossFit Strength and Conditioning Training Sessions: 0430 and 1700 ONLY

Location: CF 671 box

A. Warm-up: Range of Motion, CF 671 Warm-up

B. Strength

  • Floor Press: 3-3-3+ (70%, 80%, 90%)

C. Conditioning:

WOD:

5 RFT:

————————————————–

CF671 CF Endurance Training Session:

3+ Hours Before or After CF671 Strength & Conditioning WOD

For time:

30 Clean & Jerks, 155/105 pounds

Note: Scale as needed and have fun!

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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