October 26, 2011 Training Session

Strength and Conditioning Training Sessions: 0430, 0530, and 1700
Location: CF 671 box

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

B. Strength: None

C. Conditioning: METCON

CF 671 October 2011 PainStorm

8 rounds for time:


CF671 CF Endurance Training Session:

3+ Hours Before or After CF671 Strength & Conditioning WOD

Choose ONE of the following sports:

Swim: SS Wed, 3S Off (WOD:  4:00 of 25m sprints, rest 2:00, 2:00 of 25m sprints, rest 1:00, 1:00 of 25m sprints)

Run: SS Wed, 3S Off (WOD: Run 4miles at 70-80% Rate of Perceived Exertions (RPE))

Bike: SS Wed, 3S Wed (WOD: “TABATA” on spin cycle).

Upcoming Events:

– Micronesian Cup (Outrigger Canoe Regatta) scheduled for October 28-30, 2011

– 18th Annual Rota Blue Triathlon scheduled for November 12, 2011 on the beautiful island of Rota

For more information regarding these upcoming events please contact Dave at 688-7698.


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