April 23, 2012 Training Session

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

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

B. Strength: Floor Press: 5-5-5+ (65%/75%/85%)

C. Conditioning: METCON

6 RFT of “Overweight Running Cindy

  • 5 x Chest-to-bar Pull-ups
  • 10 x weighted push-ups, (25/10)
  • 15 x Goblet squats, (25/10)
  • Run 250 meters


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: 15-20 x 25 meters maintain splits within 2-3 seconds)

Run: SS Tue, 3S Tue (WOD:  6-8 x 200m rest 2:00, deviate no more than 2-3 seconds)     

Bike: SS Wed, 3S Wed (WOD: 6-8 x 1M repeats, spin/rest 2:00, deviate no more than 2-3 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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