February 27, 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: Front Squat: 5-5-5+ (65%, 75%, 85%)

C. Conditioning: METCON

Running Jackie

For time:

  • Run 1000 meters
  • 50 thrusters (45)
  • 30 pull-ups


CrossFit 671 CF Endurance

3+ Hours Before or After CF Strength & Conditioning WOD

Choose ONE of the following sports:

Swim: SS Mon, 3S Mon (WOD: 15-25 x 50m (1. 25s rest, 2. 20s rest, 3. 15s rest, 4. 10s rest, 5. 5s rest, repeat rest in this manner until finished), hold all efforts with same rest within 2-3 seconds)
Note: CFE trainer will be available at 0515 for group session.  Link-up location at Naval Hopsital Pool.

Run: SS Tue, 3S Tue (WOD: 4-8 x 400m TT, 3:00-4:00 rest)    

Bike: SS Wed, 3S Wed (WOD: 3-7 x 2k, 1:30 spin/rest, hold within 3-5secs)                                                                                            

Upcoming Events:

  • 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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