Archive for January, 2013

February 1, 2013 Training Session

Posted in Uncategorized on January 31, 2013 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: Front Squat: 5-3-1 (75%/85%/95%)

C. Conditioning: METCON

7 RFT:

  • 7 x front squats (75/55)
  • 7 x chest-to-bar pull-ups
  • Run 200 meters

January 31, 2013 Training Session

Posted in Uncategorized on January 30, 2013 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: 5-3-1 (75%/85%/95%)

C. Conditioning: METCON

35 RFT:

* Curtis P = Hang Squat Clean + Lunge + Lunge + Push Press

January 30, 2013 Training Session

Posted in Uncategorized on January 29, 2013 by CrossFit671

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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

January 29, 2013 Training Session

Posted in Uncategorized on January 28, 2013 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: 5-3-1 (75%/85%/95%)

C. Conditioning: METCON

7 RFT:

  • 2 x deadlifts (185/145)
  • 2 x Turkish get-ups (35/20)
  • Run 200 meters

January 28, 2013 Training Session

Posted in Uncategorized on January 27, 2013 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: Floor Press: 5-3-1+ (75%/85%/95%)

C. Conditioning: METCON

AMRAP 14 minutes:

  • 2 x wallwalkers; see demo here: http://www.youtube.com/watch?v=Xg7fWc2LVhI
  • 4 x toes-to-bar
  • 6 x air squats

Group Training Sessions Weekly Schedule for Jan 28-Feb 1, 2013

Posted in Uncategorized on January 26, 2013 by CrossFit671

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Here is the CrossFit 671 Strength and Conditioning Group Training Sessions schedule for the week of Jan 28-Feb 1, 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, Jan 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

2. Tuesday, Jan 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

3. Wednesday, Jan 30:

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, Jan 31:

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, Feb 1:

CrossFit 671 Strength and Conditioning

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

January 25, 2013 Training Session

Posted in Uncategorized on January 24, 2013 by CrossFit671

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

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

C. Conditioning: METCON

6 RFT:

  • 8 x back squats (95/65)
  • 10 x back squat lunges (95/65)
  • Run 200 meters