November 15, 2011 Training Session

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

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

B. Strength:

  • Deadlift: 5-5-5+ (40%, 50%, 60% of your 1RM)

C. Conditioning: METCON; NOTE: Work-out is done outside.

AMRAP 15 minutes:

  • 2 x deadlifts (185/145)
  • 3 x tire flips, sprint to pull-up bar.
  • 4 x toes-to-bar, sprint to deadlift barbell.


CF671 CF Endurance Training Session:

3+ Hours Before or After CF671 Strength & Conditioning WOD

Choose ONE of the following sports:

Swim: SS Off, 3S Off

Run: SS Tue, 3S Tue (WOD: 5 x hill sprints at 85% RPE) Note: CFE trainer will be available at 0430hrs at the base of Barrigada Hts or Commerical Tire Depo Bldg.

Bike: SS Wed, 3S Wed (WOD: 30mins Time Trial)

Upcoming Events:

38th GRC Alley Oop Run scheduled for December 17, 2011. 

Stick – N – Back Super Sprint Triathlon scheduled for January 2012. 

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


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