Archive for November, 2012

November 30, 2012 Training Session

Posted in Uncategorized on November 29, 2012 by CrossFit671

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

A. Warm-up: Range of Motion, CF671Warm-up

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

C. Conditioning: METCON

5 RFT:

  • 5 x kettlebell overhead squats, right arm (35/20)
  • 5 x kettlebell overhead squats, left arm (35/20)
  • 10 x goblet squats (35/20)
  • Run 300 meters
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November 29, 2012 Training Session

Posted in Uncategorized on November 28, 2012 by CrossFit671

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

A. Warm-up: Range of Motion, CF671Warm-up

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

C. Conditioning: METCON

AMRAP 14 minutes:

  • 2 x push press (95/65)
  • 3 x push jerk (95/65)
  • 4 x hand stand push-ups

November 28, 2012 Training Session

Posted in Uncategorized on November 27, 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

November 27, 2012 Training Session

Posted in Uncategorized on November 26, 2012 by CrossFit671

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

A. Warm-up: Range of Motion, CF671Warm-up

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

C. Conditioning: METCON

6 RFT:

  • 6 x front squats (105/75)
  • 6 x kettlebell swings (53/35)
  • Run 300 meters

November 26, 2012 Training Session

Posted in Uncategorized on November 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: Hang Squat Clean: 5-3-1 (75/85/95)

C. Conditioning: METCON

AMRAP 15 minutes:

  • 3 x power cleans (95/65)
  • 5 x hang power cleans (95/65)
  • 7 x toes-to-bar

Group Training Sessions Weekly Schedule for Nov 26-30, 2012

Posted in Uncategorized on November 23, 2012 by CrossFit671

Here is the CrossFit 671 Strength and Conditioning Group Training Sessions schedule for the week of Nov 26-30, 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, Nov 26:

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, Nov 27:

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, Nov 28:

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 29:

CrossFit 671 Strength and Conditioning

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

5. Friday, Nov 30:

CrossFit 671 Strength and Conditioning

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

November 23, 2012 Training Session

Posted in Uncategorized on November 22, 2012 by CrossFit671

Day after the Thanksgiving Holiday; No Group Training Sessions, Open Gym only.