WODs for the Week of 5/24

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This Week’s WODs 

NOTE:  NO Class on Monday, 5/25, in observance of Memorial Day

Short Interval (Mon 5pm/Tues 6am): 3 x 400 with 2:00 rest between efforts, 4 x 300 with 90 seconds rest between efforts, 6 x 200 with 60 seconds rest between efforts

C2:  3 x 500m Row with 2:00 rest between efforts, 4 x 375m Row with 90 seconds rest between efforts, 6 x 250m Row with 60 seconds rest between efforts

Long Interval (Thurs 6am/5pm): 5 Rounds for time–Run 800 Meters, 10 Thrusters (95/65)

C2: 5 Rounds for time–Row 1000m, 10 Thrusters (95/65)

School's Out

You know what that means…Better see you peeps at the 6am!

Announcements:

1. DAYTIME CFE IS BACK!!! Join us at 6am on T/Th for CFE! Night classes remain the same…5pm on M/Th. Tell all your friends!

2. Like our Facebook page, “CrossFit Running”, for up-to-the-minute information and updates!


WODs for the Week of 5/17

CFE Regionals LogoCFE Regionals Froning

The 2015 Reebok CrossFit Games Regionals Competition is in FULL SWING!!!

Catch all the action at http://www.games.crossfit.com

CFE Bridges

This Week’s WODs 

Short Interval (Mon 5pm/Tues 6am): 20 x 100 with 60 seconds rest between efforts

C2:  20 x 125m Row with 60 seconds rest between efforts

Long Interval (Thurs 6am/5pm): 12 rounds for time (Run 200 Meters Forward, Run 200 Meters Backwards)

C2: 12 x 250m Row, 1:1 work:rest ratio

CFE Running is Fun

Running is fun! :)

Announcements:

1. DAYTIME CFE IS BACK!!! Join us at 6am on T/Th for CFE! Night classes remain the same…5pm on M/Th. Tell all your friends!

2. Like our Facebook page, “CrossFit Running”, for up-to-the-minute information and updates!


WODs for the Week of 5/3

 

Rise and Shine

**NEW** CFE Morning Hours THIS WEEK!

Join us T/Th at 6am beginning May 4th!

(M/Th 5pm hours will remain the same)

This Week’s WODs 

Short Interval (Mon 5pm): 4 x 400 Time Trials (TT) with 5:00 rest between efforts

C2:  4 x 500m Row TT with 5:00 rest between efforts

Long Interval (Thurs 5pm): 800, Rest 2 Minutes, 1000, Rest 3 Minutes, 1200, Rest 3 Minutes, 1000, Rest 2 minutes, 800

C2: 800m Row, Rest 2 Minutes, 1000m Row, Rest 3 Minutes, 1200m Row, Rest 3 Minutes, 1000m Row, Rest 2 minutes, 800m Row

Announcements:

Image result for ultramax sports springfield mo

1. It’s almost Mother’s Day! Stop by and see our friends at Ultramax Sports, and treat your favorite girl to some sweet new running gear!

2. DAYTIME CFE RETURNS!!! Beginning the week of May 1st…join us at 6am on T/Th for CFE! Night classes will remain the same…5pm on M/Th. Tell all your friends!

3. Like our Facebook page, “CrossFit Running”, for up-to-the-minute information and updates!

 


WODs for the Week of 4/26

 

CFE spring training

CFE Spring Training, Part IV–The Pose Method

This is the fourth and final installment of our NEW four-part series…CFE Spring Training! This week, we will continue to drill down the Pose Method, with a focus on utilizing the lean to build speed.

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It’s about that time…for Alex to say goodbye. :( Join us this coming Thursday at the 5p class, for Alex’s last night at CFE. Good luck in your new endeavors, pal! We’ll miss you!!!

This Week’s WODs 

Short Interval (Mon 5pm): 3 Rounds (8 x 100 with 10 Seconds Rest) Rest 3:00 Between Rounds

C2:  3 Rounds (8 x 125m Row with 10 Seconds Rest) Rest 3:00 Between Rounds

Long Interval (Thurs 5pm): “Eva” – 5 Rounds for Time, Run 800 Meters, 30 KB Swings (70/55), 30 Pull Ups

C2: “Eva” – 5 Rounds for Time, Row 1000 Meters, 30 KB Swings (70/55), 30 Pull Ups

CFE BBQ

Don’t forget–CFE BBQ!!! Jen C’s House! Sunday, May 3rd, 5pm! Let me know if you need directions! Bring a side dish…and your running shoes!!!

Announcements:

1. DAYTIME CFE RETURNS!!! Beginning the week of May 1st…join us at 6am on T/Th for CFE! Night classes will remain the same…5pm on M/Th. Tell all your friends!

2. Like our Facebook page, “CrossFit Running”, for up-to-the-minute information and updates!

 


WODs for the Week of 4/19

 

CFE spring training

CFE Spring Training, Part III–The Pose Method

This is the third installment of our NEW four-part series…CFE Spring Training! This week, we will continue to drill down the Pose Method, with a focus on the pull.

CFS Athletes ROCKED the Weekend!!! AWESOME job, everybody!!!

CFE Allison Pace

 

Coach Allison paced the Go Girl Half Marathon for the first time! She and Adam brought the 2:30 group in at 2:29:07! That is no easy feat! SO awesome!

CFE Jeannie Julie

 

Julie and her sister, Jeannie, ran the Liv’s Run for Life 5k–Jeannie’s First! Way to go, girls!

CFE Schweta

CFS Athlete Shweta Argawal ran her very first 5k, coming in at a 9:04 pace, and taking third in her division! AWESOME, Shweta!

CFE Sarah and Jon

Awww…aren’t they so cute? Jon and Sarah Sharp #partneredforlife at the Tanger Throwdown! Way to go, Sharps!

This Week’s WODs 

Short Interval (Mon 5pm): 8 x 400 with 90 seconds rest between efforts (Hold 1-3 Seconds)

C2:  8 x 500m Row with 90 seconds rest between efforts (Hold 1-3 Seconds)

Long Interval (Thurs 5pm): 5K Time Trial

C2: 5K Time Trial

Boston Finish

http://www.myfoxboston.com/story/28850088/bombing-survivor-rebekah-gregory-completes-2015-boston-marathon

Announcements:

1. DAYTIME CFE RETURNS!!! Beginning the week of May 1st…join us at 6am on T/Th for CFE! Night classes will remain the same…5pm on M/Th. Tell all your friends!

2. Don’t forget–CFE BBQ!!! Jen C’s House! May 3rd, 5pm

2. Like our Facebook page, “CrossFit Running”, for up-to-the-minute information and updates!

 

 


WODs for the Week of 4/12

CFE spring training

CFE Spring Training, Part II–The Pose Method

This is the second installment of our NEW four-part series…CFE Spring Training! This week, we will continue to drill down the Pose Method, with a focus on utilizing the hamstrings.

This Week’s WODs 

Short Interval (Mon 5pm): 12 x 300 with 2:00 rest between efforts (hold 1-3 seconds)

C2:  12 x 375m Row with 2:00 rest between efforts (hold 1-3 seconds)

Long Interval (Thurs 5pm): 600 Meters, Rest 2:00, 800 Meters, Rest 3:00, 1000 Meters, Rest 3:00, 800 Meters, Rest 2:00, 600 Meters

C2: 600m Row, Rest 2:00, 800m Row, Rest 3:00, 1000m Row, Rest 3:00, 800m Row, Rest 2:00, 600m Row

CFE BBQ!!! Jen C’s House! May 3rd, 5pm

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See that BIG, beautiful hill??? Its YOURS on May 3rd!

Join us at our house for a killer CFE WOD, then hang out for a sweet BBQ afterward! The pups promise to keep time for you…this is BRice’s dream come true!!!

Find a sitter, grab your fast shoes, and bring a side dish/BYOB if you want! See you there!

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Announcements:

1. DAYTIME CFE RETURNS!!! Beginning the week of May 1st…join us at 6am on T/Th for CFE! Night classes will remain the same…5pm on M/Th. Tell all your friends!

2. Like our Facebook page, “CrossFit Running”, for up-to-the-minute information and updates!


WODs for the Week of 4/5

 

CFE Easter Eggs

CFE Spring Training, Part I–The Pose Method

Happy Easter, Everyone!

This is the first installment in our NEW four-part seriesCFE Spring Training! Why does the CrossFit Endurance method subscribe to the Pose Method of running? Watch this video for a great primer, and be prepared to drill the lean and pull this week!

This Week’s WODs 

Short Interval (Mon 5pm): “Tosh” – 3 Rounds for Time (200 Meters, 400 Meters, 600 Meters) Rest as long as it takes to do each interval

C2:  “Tosh” – 3 Rounds for Time (250 Meters, 500 Meters, 750 Meters) Row; rest as long as it takes to do each interval

Long Interval (Thurs 5pm): 3 x 1600m with 5:00 rest between efforts

C2: 3 x 1600m Row with 5:00 rest between efforts

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Announcements:

1. DAYTIME CFE RETURNS!!! Beginning the week of May 1st…join us at 6am on T/Th for CFE! Night classes will remain the same…5pm on M/Th. Tell all your friends!

2. Like our Facebook page, “CrossFit Running”, for up-to-the-minute information and updates!

 


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