April 17, 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: Overhead Squat: Find 1 RM

C. Conditioning: METCON

7 RFT:

• 5 x Overhead Squats (95/65)
• 6 x Bar facing burpees; see demo here: http://www.youtube.com/watch?v=jnOLN__0paE

—————————————–

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:  6-8 x 100m @ 85-95% RPE)    

Bike: SS Wed, 3S Wed (WOD: 4 x 1/2m, spin/rest 4:00, hold all 1/2m splits within 3-5seconds)

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.