May 1, 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: 5-5-5+ (65%/75%/85%)

C. Conditioning: METCON

For time:

Up/down ladder, 5-8-5, of:

  • Overhead squats (95/65)
  • toes-to-bar
  • box jumps (20”)


CrossFit 671 CF Endurance

3+ Hours Before or After CF Strength & Conditioning WOD

Choose ONE of the following sports:


RUN:  SS Tue, 3S Tue (WOD: 6  x 400m rest 4:00, deviate no more than 2-3 seconds)

BIKE:  SS Wed, 3S Wed (WOD: 3 x 5k, spin/rest 2:00, deviate no more than +/- 3-5 seconds)

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


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