December 14, 2011 Training Session

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

A. Warm-up: Range of Motion, CF 671 Warm-up

B. Strength:

  • Floor Press: 5-5-5+ (65%, 75%, 85%)

C. Conditioning: METCON

10 RFT:

———————————————————–

CF671 CF Endurance Training Session:

Swim: SS Mon, 3S Off (WOD: 4 x 800meters at 3:00mins [+ or – 5 seconds], rest 5mins between each sprint)

Run: Off   

Bike: SS Wed, 3S Wed (WOD: 12 x 100meters at max effort, rest 3mins 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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