Archive for November, 2013

Group Training Sessions Weekly Schedule for December 2-6, 2013

Posted in Uncategorized on November 30, 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 December 2-6, 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, December 2:

CrossFit 671 Strength and Conditioning

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

2. Tuesday, December 3:

CrossFit 671 Strength and Conditioning

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

3. Wednesday, December 4:

CrossFit 671 Strength and Conditioning

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

4. Thursday, December 5:

CrossFit 671 Strength and Conditioning

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

5. Friday, December 6:

CrossFit 671 Strength and Conditioning

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

Nov 27, 28, and 29, 2013 Training Sessions

Posted in Uncategorized on November 26, 2013 by CrossFit671

1

CrossFit 671 Strength and Conditioning:

Group Training times: There are no Group Training Sessions on November 27, 28, and 29 due to the Thanksgiving Holiday break. There is Open Gym only.

We wish all our fellow Service Members and their families a blessed and safe holiday. Thank you for your service.

Nov 26, 2013 Training Session

Posted in Uncategorized on November 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: None

C. Conditioning:

Caruncle, Snood, and Wattle

7 RFT:

  • 9 x Deadlifts (115/95)
  • 6 x Hang Squat Cleans (115/95)
  • 3 x Push Press (115/95)
  • Run 200 meters

Nov 25, 2013 Training Session

Posted in Uncategorized on November 24, 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: Front Squat: Find 1RM

C. Conditioning:

For Time:

  • 30 x Kettlebell Swings (53/35)
  • 30 x Front Squats (135/95)
  • 30 x Kettlebell Swings (53/35)

Group Training Sessions Weekly Schedule for November 25-29, 2013

Posted in Uncategorized on November 23, 2013 by CrossFit671

Group

Here is the schedule for the CrossFit 671 Strength and Conditioning Group Training Sessions for the week of November 25-29, 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, Nov 25:

CrossFit 671 Strength and Conditioning

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

2. Tuesday, Nov 26:

CrossFit 671 Strength and Conditioning

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

3. Wednesday, Nov 27; Thursday, Nov 28, and Friday, Nov 29:

CrossFit 671 Strength and Conditioning

CF Group Training times: None due to Thanksgiving Holiday break; Open Gym only

Nov 22, 2013 Training Session

Posted in Uncategorized on November 21, 2013 by CrossFit671

Fri

Strength and Conditioning Training Sessions: 0500 and 1700

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

B. Strength: Deadlift: Find 1RM

C. Conditioning:

Deadhead Nancy

5 RFT:

  • Run 400 meters
  • 15 x Deadlifts (145/115)

Nov 21, 2013 Training Session

Posted in Uncategorized on November 20, 2013 by CrossFit671

Thu

Strength and Conditioning Training Sessions: 0500 and 1700

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

B. Strength: Floor Press: Find 1RM

C. Conditioning:

6 RFT:

  • 3 x wall walks
  • 6 x goblet squats (53/35)
  • 9 x kettlebell swings (53/35)