January 4, 2012 Training Session

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

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

B. Strength:

  • Deadlift: 3-3-3+ (70%, 80%, 90%)

C. Conditioning: METCON

7 RFT:

  • 4 x tire flips (flip tire 2X one way then turn-around and flip it 2X the other way)
  • 10 x air squats


CF671 CF Endurance Training Session

A. Strength:  

ME: Strict Press (DEMO: http://www.youtube.com/watch?v=dcTbDkV1VLA)

Note: ME =  Max Effort. Typically working to a 2 rep max for 5 sets but not limited to.

B. CFE Strength & Conditioning WOD:


21-15-9 reps for time:

  • Deadlift (225/150)
  • Hand Stand Push Ups

C. Endurance:

3+ Hours Before or After CFE Strength & Conditioning WOD

Choose ONE of the following sports:

Swim: Off

Run: Off

Bike:  SS Wed, 3S Wed (WOD: 10-15 x 1/4mile on 1 min)
Note: CFE trainer will be available at 0430 for group session.  Link Up area is CF671 Box parking lot. 

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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