Archive for January, 2014

January 31, 2014 Training Session

Posted in Uncategorized on January 30, 2014 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: Deadlift: Find 1RM

C. Conditioning:

For time:

  • 12 x Deadlifts (165/135)
  • 6 x toes-to-bar
  • Run 400 meters
  • 9 x Deadlifts (175/145)
  • 9 x toes-to-bar
  • Run 400 meters
  • 6 x Deadlifts (185/155)
  • 12 x toes-to-bar
  • Run 400 meters
  • 3 x deadlifts (195/165)

January 30, 2014 Training Session

Posted in Uncategorized on January 29, 2014 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: Find 1RM

C. Conditioning:

5 RFT:

January 29, 2014 Training Session

Posted in Uncategorized on January 28, 2014 by CrossFit671

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CrossFit 671 Strength and Conditioning:

Group Training times: Open Gym only.

Strength and Conditioning Focus Area: Active Recovery, Skill Work

January 28, 2014 Training Session

Posted in Uncategorized on January 27, 2014 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: Find 1RM

C. Conditioning:

6 RFT:

  • 10 x wallballs (20/14)
  • 10 x hand release push-ups
  • Run 300 meters
  • 1 rope ascent, 15 ‘

January 27, 2014 Training Session

Posted in Uncategorized on January 26, 2014 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: 5-3-1+ (75%/85%/95%)

C. Conditioning:

EMOTM 15 minutes:

  • 3 x Clean and Jerks (115/85)
  • 3 x Burpee broad jumps, length of bar

Group Training Sessions Weekly Schedule for January 27-31, 2014

Posted in Uncategorized on January 25, 2014 by CrossFit671

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Here is the schedule for the CrossFit 671 Strength and Conditioning Group Training Sessions for the week of January 27-31, 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, January 27:

Group Training times: 0500 and 1700

Strength and Conditioning Focus Area: Upper Body, METCON

2. Tuesday, January 28:

Group Training times: 0500 and 1700

Strength and Conditioning Focus Area: Lower Body, METCON

3. Wednesday, January 29:

CF Group Training times: Open Gym only

Strength and Conditioning Focus Area: Active Recovery, Skill Work

4. Thursday, January 30:

CF Group Training times: 0500 and 1700

Strength and Conditioning Focus Area: Upper Body, METCON

5. Friday, January 31:

CF Group Training times: 0500 and 1700

Strength and Conditioning Focus Area: Lower Body, METCON

January 24, 2014 Training Session

Posted in Uncategorized on January 23, 2014 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: 5-3-1+ (75%/85%/95%)

C. Conditioning:

For time:

  • 30 x Roll-to-Candlestick
  • 40 x Kettlebell Swings (53/35)
  • Run 500 meters