November 16, 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:

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

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

10 RFT:

  • 5 x Hang Squat Cleans (75/55)
  • 1 x Hang Power Snatch (75/55)
  • Walk 5 steps, barbell held overhead (75/55)
  • Except for the start and finish of each round, a penalty of 5 burpees is assessed each time you drop the bar on the ground.


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: 500m Time Trial)

Run: SS Off, 3S Off

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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