April 13, 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: Find 1 RM

C. Conditioning: METCON

3 RFT:

  • 13 x Front Squats (95/65)
  • 13 x Kettlebell swings (53/35)
  • 13 x Goblet Squats (53/35)
  • Run 300 meters
  • 13 x Toes-to-bar

—————————————–

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: 3-6 x 4:00 TT, maintain splits within 3-5 seconds)

Run: SS Fri, 3S Off (WOD: 3-6 x 4:00 TT, maintain splits within 3-5 seconds)     

Bike: SS Fri, 3S Fri (WOD: 3-6 x 4:00 TT, maintain splits within 3-5 seconds)

Upcoming Events:

43rd Perimeter Relay Race scheduled for April 28, 2012. We are forming teams for this event. If you are interested, please see or call Dave.

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

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