January 24, 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: Hang Squat Clean: 5-3-1+ (75%, 85%, 95% of 1RM)

C. Conditioning: METCON



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: 2 – 4 x 1000m, rest 3:00, hold within 3-5 seconds)

Bike: SS Wed, 3S Wed (WOD: 3 – 6 x 4:00, spin/rest 4:00)

Upcoming Events:

  • 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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