February 24, 2012 Training Session

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

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

B. Strength: Hang Squat Clean: 5-5-5+ (65%, 75%, 85%)

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 Fri, 3S Fri(WOD:  4 x (3 x 75m) with 1. 80%, 2. 90%, 3. 100%, all on 1:30 or less)
Note: CFE trainer will be available at 1400 for group session.  Link-up location is Matapang Beach Parking Lot

Run: SS Fri, 3S Off (WOD: 5k @ 80% of RPE)     

Bike: Off                                                                                                

Upcoming Events:

  • 41st Annual GRC Hafa Marathon/Relay (13.1miles): scheduled for February 25, 2012 (Solo or Relay Team).  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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