October 28, 2011 Training Session

Strength and Conditioning Training Sessions: 0430 and 0530 ONLY; No 1700 group session.
Location: CF 671 box

A. Warm-up: Range of Motion, CF671 Warm-up

B. Strength: Deadlift, 5-3-1 (75%, 85%, 95% of 1RM)

C. Conditioning: METCON

7 RFT of:

2 deadlifts (225/185) (or scale to 85% of 1RM)

4 kettlebell swings (55/45)

6 toes-to-bar


CF671 CF Endurance Training Session:

3+ Hours Before or After CF671 Strength & Conditioning WOD

Choose ONE of the following sports:

Swim: SS Fri, 3S Fri (WOD: 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on)

Run: SS Fri, 3S Off (WOD: “Tabata Sprints” and record distance)

Bike: SS Fri, 3S Off (WOD: 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on)

Note: Pls come out and support CF671 members participating the 12th Annual Micronesian Cup (Outrigger Canoe Regatta) at Matapang Beach, Tumon.  Races start at 1430hrs.  See you at the beach! 

Upcoming Events:

– 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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