January 21, 2013 Training Session

Today is a federal holiday. There are no Group Training sessions, only Open Gym.

Enjoy your holiday.

Group Training Sessions Weekly Schedule for Jan 21-25, 2013

Here is the CrossFit 671 Strength and Conditioning Group Training Sessions schedule for the week of Jan21-25, 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 21:

CrossFit 671 Strength and Conditioning

Federal Holiday; no Group Training Sessions, Open Gym only.

2. Tuesday, Jan 22:

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 23:

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 24:

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, Jan 25:

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 18, 2013 Training Session

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

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

B. Strength: Press: 3-3-3+ (70%/80%/90%)

C. Conditioning: METCON

5 RFT:

• 10 x thrusters (95/65)
• 10 x toes-to-bar
• Run 400 meters

January 17, 2013 Training Session

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

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

B. Strength: Front Squat: 3-3-3+ (70%/80%/90%)

C. Conditioning: METCON

For time:

15-12-9-6 reps of:

• Front Squat (135/95)
• Pull-ups
• Wall balls (20/14)

January 16, 2013 Training Session

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 15, 2013 Training Session

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: 3-3-3+ (70%/80%/90%)

C. Conditioning: METCON

5 RFT:

• 1 x power clean and push press (95/65)
• 1 x power clean and push jerk (95/65)
• 1 x power clean and split jerk (95/65)
• 10 push-ups
• 2 x power clean and push press (95/65)
• 2 x power clean and push jerk (95/65)
• 2 x power clean and split jerk (95/65)
• Run 300 meters

January 14, 2013 Training Session

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

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

B. Strength: Deadlift: 3-3-3+ (70%/80%/90%)

C. Conditioning: METCON

On the minute for 15 minutes, with Deadlift reps increasing by 1 each minute, do:

• 3 x burpees at the top of the minute
• Deadlift reps (155/115) for the remainder of the minute

Score = load x the # of the last successful minute

Group Training Sessions Weekly Schedule for Jan 14-18, 2013

Here is the CrossFit 671 Strength and Conditioning Group Training Sessions schedule for the week of January 14-18, 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 14:

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, Jan 15:

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, Jan 16:

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 17:

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 18:

CrossFit 671 Strength and Conditioning

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

January 11, 2013 Training Session

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

B. Strength: Floor Press: 3-3-3 (70%/80%/90%)

C. Conditioning: METCON

For time:

• Run 800 meters
• 50 push-ups
• 40 toes-to-bar
• 30 goblet squats (53/35)
• 20 kettlebell swings (53/35)
• 10 handstand push-ups
• Run 800 meters

January 10, 2013 Training Session

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

B. Strength: Back Squat: 3-3-3 (70%/80%/90%)

C. Conditioning: METCON

For time:

• 50 x back squats (85/55)
• 40 x hollow rocks
• 50 x wallballs (20/14)
• 40 x Supermans