November 30, 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:

  • Floor Press: Find your 1RM

C. Conditioning: METCON

For time:


CF671 CF Endurance Training Session:

Swim: SS Mon, 3S Mon (WOD: 4 x 200m on 3:30, hold splits at + or – 5 secs)

Run: SS Tue, 3S Tue (WOD: 4 x 800m sprints at 3:05 [ + or – 5sec] , rest 5mins between each sprint )     

Bike: SS Wed, 3S Wed (WOD: TABATA)

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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