December 7, 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: Find your 1RM

C. Conditioning: METCON

6 RFT:


CF671 CF Endurance Training Session:

Swim: SS Wed, 3S Off (WOD: 6-8 x 150m on 3:00 or less, hold splits within 3-5 seconds)

Run: Off     

Bike: SS Wed, 3S Wed (WOD: 10 x 30 seconds at max effort, rest 2mins between each sprint)

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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