Archive for December, 2012

Monday, Dec 31, 2012; Tuesday, Jan 1, 2013, and Wednesday, Jan 2, 2013 Training Session

Posted in Uncategorized on December 30, 2012 by CrossFit671

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Open Gym only, no Group Training sessions. Have a safe and prosperous New Year!

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Group Training Sessions Weekly Schedule for Dec 31, 2012 – Jan 4, 2013

Posted in Uncategorized on December 30, 2012 by CrossFit671

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Here is the CrossFit 671 Strength and Conditioning Group Training Sessions schedule for the week of Dec 31, 2012-Jan 4, 2013. 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, Dec 31, Tuesday, Jan 1, and Wednesday, Jan 2:

CrossFit 671 Strength and Conditioning

CF Group Training times: Open Gym only
Have a safe and prosperous New Year!

4. Thursday, Jan 3:

CrossFit 671 Strength and Conditioning

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

5. Friday, Jan 4:

CrossFit 671 Strength and Conditioning

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

CF 671 Monthly Challenge WOD, January 2013

Posted in Uncategorized on December 28, 2012 by CrossFit671

At the beginning of each month, we will post a WOD that any individual athlete may choose to perform as part of a challenge for bragging rights.

The athlete may perform the WOD as many times during the month as they want. Scoring is based on the honor system.

The winner is the athlete who scores the highest with the WOD performed AS PRESCRIBED. Scaling up or down or substituting a movement(s) are not counted.

The WOD may be also used as part of a selection process for future competitions.

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With that said, here is the January 2013 Monthly Challenge WOD:

“Hilitai”

5 RFT:

December 28, 2012 Training Session

Posted in Uncategorized on December 27, 2012 by CrossFit671

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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: 5-5-5+ (65%/75%/85%)

C. Conditioning: METCON

For Time:

  • 12 x Thrusters (95/65)
  • 12 x Pull-ups
  • 12 x bar-facing burpees
  • 9 x Thrusters (95/65)
  • 9 x Pull-ups
  • 9 x bar-facing burpees
  • 7 x Thrusters (95/65)
  • 7 x Pull-ups
  • 7 x bar-facing burpees
  • 5 x Thrusters (95/65)
  • 5 x Pull-ups
  • 5 x bar-facing burpees

December 27, 2012 Training Session

Posted in Uncategorized on December 26, 2012 by CrossFit671

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

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

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

C. Conditioning: METCON

For Time:

  • 15 x deadlifts (135/115)
  • 15 x hand-release push-ups
  • Run 400 meters
  • 12 x deadlifts (145/125)
  • 12 x hand-release push-ups
  • Run 300 meters
  • 9 x deadlifts (155/135)
  • 9 x hand-release push-ups
  • Run 200 meters
  • 7 x deadlifts (165/145)
  • 7 x hand-release push-ups
  • Run 100 meters
  • 5 x deadlifts (175/155)
  • 5 x hand-release push-ups

December 24, 25, and 26, 2012 Training Session

Posted in Uncategorized on December 23, 2012 by CrossFit671

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CrossFit 671 Strength and Conditioning: Open Gym only.

Have a safe and blessed holiday!

Group Training Sessions Weekly Schedule for Dec 24-28, 2012

Posted in Uncategorized on December 22, 2012 by CrossFit671

1

Here is the CrossFit 671 Strength and Conditioning Group Training Sessions schedule for the week of Dec 24-28, 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, Dec  24; Tuesday, Dec 25; and Wednesday, Dec 26:

Holiday Schedule: Open Gym only

4. Thursday, Dec 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

5. Friday, Dec 28:

CrossFit 671 Strength and Conditioning

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