March 27, 2012 Training Session

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

A. Warm-up: Range of Motion, CF671 Warm-up

B. Strength:

  • Front Squat: 5-3-1+ (75%, 85%, 95%)

C. Conditioning: METCON

AMRAP 12 minutes:

  • 3 x Front squats (115/85)
  • 6 x Goblet Squats (35/20)
  • 9 x Hand-release push-ups


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:  TABATA – 8rds x 20sec on, 10sec rest)     

Bike: SS Wed, 3S Wed (WOD: TABATA – 8rds x 20sec on, 10sec rest)

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


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