January 11, 2012 Training Session

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

A. Warm-up: Range of Motion, Burgener Warm-up x 2

B. Strength:

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

C. Conditioning: METCON

AMRAP 20 minutes:


CrossFit 671 CF Endurance

3+ Hours Before or After CF Strength & Conditioning WOD

Choose ONE of the following sports:

Swim: SS Wed, 3S Fri (WOD: 15-20 x 50meters in 1 min, rest for 1 min between each)

Run: Off

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.

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


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s

%d bloggers like this: