November 22, 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:

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

C. Conditioning: METCON

5 rounds for time:

  • 5 overhead squats (95/65)
  • 10 pistols (5 each leg)
  • 15 box jumps (24/18)


CF671 CF Endurance Training Session:

Swim: Off

Run: SS Tue, 3S Tue (WOD: 6 x 400m sprints at 1:25, rest 4mins between each 400m sprint)    Note: CFE trainer will available to conduct group session at the Naval Hospital Track – 0515hrs. 

Bike: SS Wed, 3S Wed (WOD: 1k TT, spin/rest 3:00, then 6-8 x 400m, hold all times within 2-3 seconds, rest 2:00 between each 400m)

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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