January 20, 2012 Training Session

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

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

B. Strength:

  • Floor Press: 5-3-1+ (75%, 85%, 95% of 1RM)

C. Conditioning: METCON

AMRAP 15 minutes

  • 15 x elevated push-ups, 18 inches
  • 10 x regular push-ups
  • 5 x handstand push-ups (may sub with ring push-ups)


CrossFit 671 CF Endurance

3+ Hours Before or After CF Strength & Conditioning WOD
Choose ONE of the following sports:

Swim: SS Off, 3S Sat (WOD: 800 meters TT)

Run: Off

Bike: SS Fri, 3S Fri (WOD: 3 – 6 x 4:00 TT, spin/rest 4:00; maintain splits within 3-5 seconds)
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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