March 2, 2012 Training Session

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

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

B. Strength:

  • Overhead Squat: 5-5-5+ (65%, 75%, 85%)

C. Conditioning: METCON

Nancy

5 RFT

  • run 400 meters
  • 15 overhead squats (95/65)

—————————————–

CrossFit 671 CF Endurance

3+ Hours Before or After CF Strength & Conditioning WOD

Choose ONE of the following sports:

Swim: SS Fri, 3S Off (WOD: 800m TT)

Run: SS Fri, 3S Off (WOD:  2-4 x 5k @ 90% of 5k TT pace, 5:00-10:00 rest between, hold efforts within 2:00-3:00)     

Bike: SS Fri, 3S Fri ( 3-6 x 5:00, spin/rest 3:00-4:00, hold distance steady across all efforts)
Note: CFE trainer will be available at 1530 for group session.  Link-up location is CF671 Parking Lot                                                     

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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