January 1, 2014 Training Session

Happy New Year!

Group Training times: Holiday, Open Gym only.

December 31, 2013 Training Session

Strength and Conditioning Training Sessions: 0500 ONLY

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

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

C. Conditioning: METCON

AMRAP 12 minutes:

• 2 x Wall walks
• 2 x Strict pull-ups
• 4 x Weighted Push-ups (25/10)

December 30, 2013 Training Session

Strength and Conditioning Training Sessions: 0500 and 1700

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

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

C. Conditioning:

For time:

• Run 800 meters
• 15 x Deadlifts (165/135)
• 1 x rope ascent, 15 feet
• Run 600 meters
• 10 x Deadlifts (185/145)
• 1 x rope ascent, 15 feet
• Run 400 meters
• 5 x Deadlifts (205/165)
• 1 x rope ascent, 15 feet

Group Training Sessions Weekly Schedule for December 30, 2013 – January 3, 2014

Here is the schedule for the CrossFit 671 Strength and Conditioning Group Training Sessions for the week of December 30, 2013 – January 3, 2014. 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 30:

CrossFit 671 Strength and Conditioning

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

2. Tuesday, December 31:

CrossFit 671 Strength and Conditioning

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

3. Wednesday, January 1:

CrossFit 671 Strength and Conditioning

CF Group Training times: Holiday, Open Gym only

4. Thursday, January 2:

CrossFit 671 Strength and Conditioning

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

5. Friday, January 3:

CrossFit 671 Strength and Conditioning

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

December 27, 2013 Training Session

Strength and Conditioning Training Sessions: 0500 and 1700

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

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

C. Conditioning:

EMOTM 12 minutes:

• At top of the minute do 2 x Strict Pull-ups
• Rest of the minute do as many back squats as possible

Score: total back squat reps x load

December 25-26, 2013 Training Sessions

CrossFit 671 Strength and Conditioning:

Group Training times: Due to Christmas Break, there are no Group training sessions, Open Gym only.

Strength and Conditioning Focus Area: Active Recovery, Skill Work

December 24, 2013 Training Session

Strength and Conditioning Training Sessions: 0500 and 1700

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

B. Strength: Clean and Jerk: 5-5-5 (65%/75%/85%)

C. Conditioning:

For time:

• Run 1600 meters
• 15 x Clean and Jerks (95/65)
• Run 800 meters
• 10 x Clean and Jerks (105/75)
• Run 400 meters
• 5 x Clean and Jerks (115/85)

December 23, 2013 Training Session

Strength and Conditioning Training Sessions: 0500 and 1700

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

B. Strength: Snatch: 5-5-5 (65%/75%/85%)

C. Conditioning: METCON

EMOTM 15 minutes:

• 2 x Snatches (95/65)
• 2 x Weighted Push-ups (25/10)

Score = # of last round successfully completed.

Group Training Sessions Weekly Schedule for December 23-27, 2013

Here is the schedule for the CrossFit 671 Strength and Conditioning Group Training Sessions for the week of December 23-27, 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 23:

CrossFit 671 Strength and Conditioning

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

2. Tuesday, December 24:

CrossFit 671 Strength and Conditioning

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

3. Wednesday, December 25 and Thursday, December 26::

CrossFit 671 Strength and Conditioning

CF Group Training times: Christmas Holiday Break, Open Gym only

4. Friday, December 27:

CrossFit 671 Strength and Conditioning

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

December 20, 2013 Training Session

Strength and Conditioning Training Sessions: 0500 and 1700

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

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

C. Conditioning:

EMOTM 15 minutes:

• 2 x Overhead Squats (95/65)
• 2 x strict Pull-ups