February 1, 2012 Training Session

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

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

B. Strength:

• Back Squat: Find your 1RM

C. Conditioning: METCON

7 RFT

• 8 x goblet squats (40/25)
• 9 x wall ball shots, 10 ft target (20/14)
• 10 x box jumps (26/20)
• Run 150 meters

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CrossFit 671 CF Endurance

3+ Hours Before or After CF Strength & Conditioning WOD

Choose ONE of the following sports:

Swim: SS Wed, 3S Off (WOD: 5000meters Time Trial)

Run: Off

Bike: SS Wed, 3S Wed (WOD: 6 – 10 x 1k, rest/spin 2:00, hold within 3-5 seconds)
Note: CFE trainer will be available at 0445 for group session. Link Up area is CF671 Parking Lot.

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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