Archive for September, 2012

October 1, 2012 Training Session

Posted in Uncategorized on September 30, 2012 by CrossFit671

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

A. Warm-up: Range of Motion, Burgener Warm-up x 2

B. Strength: Snatch: 5-3-1+ (75%/85%/95%)

C. Conditioning: METCON

5 RFT:

Advertisements

Group Training Sessions Weekly Schedule for Oct 1-5, 2012

Posted in Uncategorized on September 29, 2012 by CrossFit671

Here is the CrossFit 671 Strength and Conditioning Group Training Sessions schedule for the week of Oct 1-5, 2012. A CF671 Trainer runs these sessions. All other periods during the day are Open Gym times but no CF671 Trainers are present unless coordinated in advance.

1. Monday, Oct 1:

CrossFit 671 Strength and Conditioning

CF Group Training times: 0430, 0530 and 1700
Location: CF671
Strength and Conditioning Focus Area: Upper Body, Midline, METCON

2. Tuesday, Oct 2:

CrossFit 671 Strength and Conditioning

CF Group Training times: 0430, 0530 and 1700
Location: CF671
Strength and Conditioning Focus Area: Lower Body, Midline, METCON

3. Wednesday, Oct 3:

CrossFit 671 Strength and Conditioning

CF Group Training times: Open Gym only
Location: CF671 box
Strength and Conditioning Focus Area: Active Recovery, Skill Work

4. Thursday, Oct 4:

CrossFit 671 Strength and Conditioning

CF Group Training times: 0430, 0530 and 1700
Location: CF671 box
Strength and Conditioning Focus Area:  Upper Body, Midline, METCON

5. Friday, Oct 5:

CrossFit 671 Strength and Conditioning

CF Group Training times: 0430, 0530 and 1700
Location: CF671 box
Strength and Conditioning Focus Area:  Lower Body, Midline, METCON

September 28, 2012 Training Session

Posted in Uncategorized on September 27, 2012 by CrossFit671

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

A. Warm-up: Range of Motion, Burgener Warm-up x 2

B. Strength: Overhead Squat: 5-3-1+ (75%/85%/95%)

C. Conditioning: METCON

For time:

– 3 rounds of:

  • 3 x bar facing burpees
  • 4 x thrusters (85/55)
  • 5 x overhead squats (85/55)

– Run 800 meters

– 2 rounds of:

  • 5 x overhead squats (85/55)
  • 4 x thrusters (85/55)
  • 3 x bar facing burpees

September 27, 2012 Training Session

Posted in Uncategorized on September 26, 2012 by CrossFit671

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

A. Warm-up: Range of Motion, Burgener Warm-up x 2

B. Strength: Hang Squat Clean: 5-3-1+ (75%/85%/95%)

C. Conditioning: METCON

AMRAP 14 minutes:

  • 1 x barbell complex (95/65)
  • 6 x push-ups
  • 6 x kettlebell swings (53/35)

* Barbell Complex: 6 x deadlift, 6 x bent-over row, 6 x hang power clean, 6 x front squat, 6 x push-press, 6 x back squat

September 26, 2012 Training Session

Posted in Uncategorized on September 25, 2012 by CrossFit671

CrossFit 671 Strength and Conditioning:

Group Training times: Open Gym only. Trainers are available when coordinated in advance. Location: CF671 box

Strength and Conditioning Focus Area: Active Recovery, Skill Work

September 25, 2012 Training Session

Posted in Uncategorized on September 24, 2012 by CrossFit671

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

A. Warm-up: Range of Motion, Burgener Warm-up x 2

B. Strength: Front Squat: 5-3-1+ (75%/85%/95%)

C. Conditioning: METCON

5 RFT:

  • 1 x power clean (95/65), 1 x front squat (95/65), 1 x press (95/65)
  • 1 x power clean (95/65), 2 x front squats (95/65), 1 x push press
  • 1 x power clean (95/65), 3 x front squats (95/65), 1 x push jerk (95/65)
  • Run 300 meters

September 24, 2012 Training Session

Posted in Uncategorized on September 23, 2012 by CrossFit671

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

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

B. Strength: Press: 5-3-1+ (75%/85%/95%)

C. Conditioning: METCON

“Running Jack”

8 RFT:

  • 10 x push press (115/75)
  • 10 kettlebell swings (53/35)
  • 10 box jumps (24”/20”)
  • Run 200 meters

* Must be completed in 20 minutes or less.

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.