February 21, 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: 5-5-5+ (65%, 75%, 85%)

C. Conditioning: METCON

For time:

  • Run 300 meters
  • 21-15-9 reps of:
    • Back squat (95/65)
    • Kettlebell swing (35/25)
  • Run 300 meters

—————————————–

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: 2-6 x 4:00, rest 3:00, hold distance as close as possible on all sets)             
Note: CFE trainer will be available at 1530 for group session.  Link-up location is Ypao Beach Parking Lot (next to GVB).     

Bike: SS Wed, 3S Wed (WOD: 2-5 x 5k TT, spin/rest 5:00)  
Note: CFE trainer will be available at 1530 for group session.  Link-up location is CF671 Parking Lot

Upcoming Events:

  • 41st Annual GRC Hafa Marathon/Relay (13.1miles): scheduled for February 25, 2012 (Solo or Relay).  Registration forms can be found at, Hornet Sporting Goods or CF671 Box.
  • 3rd Annual 110k International Road Race “Tour de Guahan” (Bike Relay): scheduled for February 26, 2012 (Team Relay).  Registration forms can be found at, Hornet Sporting Goods or CF671 Box.
  • XTERRA (Guam): scheduled for March 10, 2012  (Team or Solo).  Online registration is open and can be found at http://xterraguam.com/
  • Tagaman Triathlon (Saipan): scheduled for March 31, 2012 (Team or Solo).

For more information regarding upcoming CFE events please contact Dave at 685-2312

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