Archive for September, 2013

Oct 1, 2013 Training Session

Posted in Uncategorized on September 30, 2013 by CrossFit671

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Strength and Conditioning Training Sessions: 0500 and 1700

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

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

C. Conditioning:

5 RFT:

Sept 30, 2013 Training Session

Posted in Uncategorized on September 29, 2013 by CrossFit671

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Strength and Conditioning Training Sessions: 0500 and 1700

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

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

C. Conditioning:

5 RFT:

Group Training Sessions Weekly Schedule for September 30-October 4, 2013

Posted in Uncategorized on September 28, 2013 by CrossFit671

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Here is the schedule for the CrossFit 671 Strength and Conditioning Group Training Sessions for the week of September 30 to October 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, Sept 30:

CF Group Training times: 0500 and 1700
Strength and Conditioning Focus Area: Lower Body, Midline, METCON

2. Tuesday, Oct 1:

CrossFit 671 Strength and Conditioning

CF Group Training times: 0500 and 1700
Strength and Conditioning Focus Area: Upper Body, Midline, METCON

3. Wednesday, Oct 2:

CrossFit 671 Strength and Conditioning

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

4. Thursday, Oct 3:

CrossFit 671 Strength and Conditioning

CF Group Training times: 0500 and 1700
Strength and Conditioning Focus Area: Lower Body, Midline, METCON

5. Friday, Oct 4:

CrossFit 671 Strength and Conditioning

CF Group Training times: 0500 and 1700
Strength and Conditioning Focus Area: Upper Body, Midline, METCON

Sept 27, 2013 Training Session

Posted in Uncategorized on September 26, 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: Clean & Jerk: Find 1RM

C. Conditioning:

For time:

  • Run 400 meters
  • 15 x Clean & Split Jerks (95/65)
  • Run 300 meters
  • 10 x Clean & Split Jerks (105/75)
  • Run 200 meters
  • 5 x Clean & Split Jerks (115/85)

Sept 26, 2013 Training Session

Posted in Uncategorized on September 25, 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: Find 1RM

C. Conditioning:

15 RFT:

Sept 25, 2013 Training Session

Posted in Uncategorized on September 24, 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.

Strength and Conditioning Focus Area: Active Recovery, Skill Work

Sept 24, 2013 Training Session

Posted in Uncategorized on September 23, 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: Overhead Squat: Find 1RM

C. Conditioning:

For time:

  • Run 1600 meters
  • and then 10 rounds of:
    • 6 x Overhead squats (55/35)
    • 7 x hand release push-ups
    • 1 x burpee