Archive for October, 2012

November 1, 2012 Training Session

Posted in Uncategorized on October 31, 2012 by CrossFit671

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

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

B. Strength: Back Squat: 5-5-5 (65/75/85)

C. Conditioning: METCON

AMRAP 15 minutes:

  • 7 x back squats (95/65)
  • 6 x toes-to-bar
  • 5 x broad jumps, length of barbell

October 31, 2012 Training Session

Posted in Uncategorized on October 30, 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

October 30, 2012 Training Session

Posted in Uncategorized on October 29, 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: 5-5-5 (65/75/85)

C. Conditioning: METCON

For time:

  • 20 Power snatch (95/65)
  • 20 pull-ups
  • Run 400 meters
  • 15 Hang Power snatch (95/65)
  • 15 pull-ups
  • Run 300 meters
  • 10 Power snatch (95/65)
  • 10 pull-ups
  • Run 200 meters

October 29, 2012 Training Session

Posted in Uncategorized on October 28, 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: 5-5-5 (65/75/85)

C. Conditioning: METCON

5 RFT:

Group Training Sessions Weekly Schedule for Oct 29-Nov 2, 2012

Posted in Uncategorized on October 28, 2012 by CrossFit671

Here is the CrossFit 671 Strength and Conditioning Group Training Sessions schedule for the week of Oct 29-Nov 2, 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 29:

CrossFit 671 Strength and Conditioning

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

2. Tuesday, Oct 30:

CrossFit 671 Strength and Conditioning

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

3. Wednesday, Oct 31:

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, Nov 1:

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

5. Friday, Nov 2:

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

October 26, 2012 Training Session

Posted in Uncategorized on October 25, 2012 by CrossFit671

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

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

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

C. Conditioning: METCON

For time:

  • 10 ground-to-overhead (95/65)
  • 5 shoulder-to-overhead (95/65)
  • Run 800 meters
  • 10 ground-to-overhead (95/65)
  • 5 shoulder-to-overhead (95/65)
  • Run 400 meters

October 25, 2012 Training Session

Posted in Uncategorized on October 24, 2012 by CrossFit671

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

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

B. Strength: Front Squat: 5-5-5 (65/75/85)

C. Conditioning: METCON

AMRAP 15 minutes:

  • 3 x front squats (95/65)
  • 4 x front squat lunges (95/65)
  • 5 x toes-to-bar