January 3, 2012 Training Session

Strength and Conditioning Training Sessions: 0430, 0530, and 1700

A. Warm-up: Range of Motion, CF671 Warm-up

B. Strength:

  • Floor Press: 3-3-3+ (70%, 80%, 90%)

C. Conditioning: METCON

For time:


CF671 CF Endurance Training Session

A. Strength: Do CF671 Strength

B. CFE Strength & Conditioning WOD:

AMRAP (12mins)

  • 5 Chest to Bar Pulls (C2B)
  • 3 Thruster – 135/95
  • 25 Double Unders or (50 singles)

C. Endurance:

3+ Hours Before or After CFE Strength & Conditioning WOD

Choose ONE of the following sports:

Swim: SS (WOD: 10-20 x 50 on 1 min)

Run: SS Tue, 3S Tue (WOD:  6-12 x 200m w/ 2min rest between)
 Note: CFE trainer will be available at Naval Hospital Track (0430 & 0515)

Bike:  SS Wed, 3S Wed (WOD: 10-15 x 1/4mile on 1 min)

D. Upcoming Events:

  • Stick – N – Back Super Sprint Triathlon: scheduled for 22 January 2012.

For more information regarding upcoming CFE events please contact Dave at 688-7698.


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