Archive for June, 2013

July 1, 2013 Training Session

Posted in Uncategorized on June 30, 2013 by CrossFit671

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Strength and Conditioning Training Sessions: 0500 and 1700

A. Warm-up: Range of Motion, Burgener Warm-up x 2

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

C. Conditioning: METCON

4 RFT:

  • 12 x kettlebell swings (53/35)
  • 12 x hand-release push-ups
  • 12 x knees-to-elbows

Group Training Sessions Weekly Schedule July 1-5, 2013

Posted in Uncategorized on June 29, 2013 by CrossFit671

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Here is the CrossFit 671 Strength and Conditioning Group Training Sessions schedule for the week of July 1-5, 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, July 1:

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, July 2:

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, July 3:

CrossFit 671 Strength and Conditioning

CF Group Training times: Open Gym only
Strength and Conditioning Focus Area: Active Recovery, Skill Work

4. Thursday, July 4:

CrossFit 671 Strength and Conditioning

Federal Holiday, no group sessions. Open Gym only

5. Friday, July 5:

CrossFit 671 Strength and Conditioning

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

June 28, 2013 Training Session

Posted in Uncategorized on June 27, 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: Overhead Squat: 3-3-3+ (70%/80%/90%)

C. Conditioning: METCON

5 RFT:

June 27, 2013 Training Session

Posted in Uncategorized on June 26, 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: Press: 3-3-3+ (70%/80%/90%)

C. Conditioning: METCON

For time:

2-5-2 pyramid reps of:

June 26, 2013 Training Session

Posted in Uncategorized on June 25, 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

June 25, 2013 Training Session

Posted in Uncategorized on June 24, 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: 3-3-3+ (70%/80%/90%)

C. Conditioning: METCON

For time:

5,000

  • Run 1600 meters (1 mile)
  • Do front squat reps until you have lifted a total of 5,000 pounds

# of reps = 5,000/load

June 24, 2013 Training Session

Posted in Uncategorized on June 23, 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: 3-3-3+ (70%/80%/90%)

C. Conditioning: METCON

AMRAP 12 minutes: