January 10, 2012 Training Session

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

A. Warm-up:Range ofMotion, CF671 Warm-up

B. Strength:

  • Press: 3-3-3+ (70%, 80%, 90% of 1RM)

C. Conditioning: METCON

 7 RFT:

—————————————–

CrossFit 671 CF Endurance

3+ Hours Before or After CF Strength & Conditioning WOD

Choose ONE of the following sports:

Swim: Off

Run: SS Tue, 3S Tue (WOD: 3 – 6 x 800m, rest 3mins between each 800m sprint)     
Note: CFE trainer will be available at 0430 for group session. Link Up area is Naval Hospital Track.

Bike: SS Wed, 3S Wed (WOD: 2-6 x 2mile sprint, rest 2mins between each sprint)
Note: CFE trainer will be available at 0445 for group session. Link Up area is Matapang Beach Parking Lot.

Upcoming Events:

  • Stick – N – Back Super Sprint Triathlon: scheduled for January 22, 2012.
  • XTERRA  (Guam): scheduled for March 10, 2012  (Team or Solo)
  • Tagaman Triathlon (Saipan): scheduled for March 31, 2012 (Team or Solo)

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

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