Merry Christmas to everyone!

This week we will be doing our 12 Days of Endurance Workout on Monday. Come join us for a great workout every year. Wear your Christmas gear if you want.

Workouts for the Week of 12.18.22

Monday 12.19.22 @5:30 pm

12 Days of Endurance

Perform the following for time:

100m run

2 Devils Press 40/25 x2 DB

3 KB Goblet Squats 55/35

4 KB Russian Swings 55/35

5 KB Sumo DL High Pull 55/35

6 OH Plate Lunges 45/25

7 Push Ups on Dumbbells

8 Cals Runner

9 Cals Ski Erg

10 Cals Echo Bike

11 Box Step Ups x2 DB 40/25 to ’20 inch box

120 Jumping Jacks

Thursday 12.22.22 @5:30 pm


Three Rounds for Time:

800m Moderate Pace Walk 100m

400m Moderate Pace Walk 100m

200m Fast pace.

Rest 2:00 b/t rounds.


Congrats to Sandy who completed the Kiawah Island Marathon in 4:57 minutes. This bested her previous marathon time by over 34 minutes. Congrats and proud of this accomplishment.

Workouts for the Week of 12.11.22

Monday 12.12.22 @5:30 pm


2 Sets:

600m, rest :60, Fast Pace

200m, rest :20 Easy Pace

500m, rest :50 Moderate/Fast

300m, rest :30 Fast

400m Fast

Rest 3:00 b/t sets

The goal is to focus on your opening fast pace and your fast paces for the 300/400m runs.

This will be a total of 4000 meters.

This will be a Lactate Threshold workout.

Thursday 12.15.22 @5:30 pm

High Noon

Run 1200m easy pace to moderate pace.

Rest 2:00

Run 1200m easy pace to moderate pace.

Rest 2:00

Run 1200m moderate pace to fast pace.

Rest 2:00

600m fast pace

Rest 2:00

600m fast pace.

This is an aerobic threshold workout. You will score for total time. The early runs are to find a good easy pace but to test your overall aerobic capacity with longer runs. You will end with 600m fast paces to push the intensity levels to end the workout.


Shout out to Sandy who has put in several months of strength training and lots of miles to prepare for the upcoming Kiawah Island Marathon (Kiawah Island, SC) on December 10, 2022. If you get a chance, reach out to Sandy this week and give her some encouragement. She is going to crush this race. Sandy has worked so hard and it is going to pay off big time.

Workouts for the week of 12.4.22

Monday 12.5.22 @5:30 pm

Back and Forth

Thirty Minute Workout:

You will have ten rounds total.

5x200m; 5x300m

Every three (3) minutes you will alternate between

200m runs and 300m runs.


0:00-3:00 200m run Fast

3:00-6:00 300m run Fast

6:00-9:00 200m run Fast

9:00-12:00 300m run Fast

and so on until completion of time clock.

You will score your slowest 200 and 300m runs.

Thursday 12.8.22 @5:30 pm

Back Hand

Round 1:

500m moderate/fast pace , no rest.

500m easy pace, no rest,

400m moderate/fast pace, no rest.

400m at easy pace, no rest.

300m moderate/fast pace, no rest

300m easy pace.

Rest 3:00

Round 2:

500m easy pace, rest 2:00

400 moderate pace, rest :90

300 fast pace.

Rest 3:00

Round 3:

4x100m sprints, walk 100m.

You will score each round for three (3) separate scores.


We’re thrilled to announce the return of our biggest and best party of the year: THE WODDYS Saturday, December 3rd 7-11pm at @proximalstrength!! ✨

Our Annual WODDYS event is a beautiful celebration of our gym family and the holiday season!🎄

👠 Attire: Formal/Dress To Impress

🍽Hors d’oeuvres & Appetizers

🏆 Presentation of The Will Thompson “Learn To Never Quit” Award

🎧 Live Music by DJ C.E.O @ceolatenightprod

🥂 BYOB / Drinks

💃🏼 Dancing

📸 by @enokwho

Tickets are $25/Person | Bill WODIFY Sign-Up Sheet Available at Front Desk OR visit…/1FAIpQLSegyEchizBCWt…/viewform


Monday 11.28.22 @5:30 pm

Push It Real Good

Thirty Two Minute Running Clock: 

Run 100 meters

3 push ups 

9 sit ups 

Every subsequent run you will +100m run

+3 push ups 

+3 sit ups


100m run, 3 push ups, 9 sit ups; 

200m run, 6 push ups, 12 sit ups. 

You will score total reps. 

100m=1 rep

Scaling options: 

Ring Rows or Push Ups on Box. 

Thursday 12.1.2022 @5:30 pm

Run Down

1000m run Easy Pace

100m walk 

400m run Moderate to Fast 

100m walk 

800m run Fast pace. 

100m walk 

500m run Fast Pace 

Rest 3:00 

Then 6 sets

100m sprint or as fast as you can maintain. 

200m easy

No rest b/t sets 


We’re thrilled to announce the return of our annual Thanksgiving Day workout: “5k Gone Bird”‼️🦃🏃🏽‍♀️

When: 8-10am at @proximalstrength X @crossfitspringfield Thanksgiving morning.

We invite you to join us as we celebrate fitness & community before we feast w friends and family.

This event is open to the public – free entry for Proximal Strength members. Non-members: $10 drop in fee for adults / $5 for kids.

5K Gone Bird consists of 5 – 1000m runs with basic CrossFit movements worked in between each run. It’s fun, accessible, and scalable for ALL ages and fitness levels!

Doors will open at 7:30am. We will start the first heat promptly at 8am. You may start anytime after 8am but all athletes will need to be finished by 10am as the gym will close at that time.

Be sure to like, share, and invite friends + family!! 🙏🏽❤️🦃

Workouts for the Week of 11.20.22

Monday 11.21.22

Proximal Endurance 2.5K Turkey Day WOD

5 rounds:

Run 500 meters

6 Hand Release Push Ups

6 Burpees

6 Jumping Air Squats

6 G2OH w/#45/25 lb plate

6 OH Lunges w/#45/25 lb plate

6 Plate Thrusters w/#45/25 lb plate.

After you complete the reps, back to the run.

You will run overall total time.

Thursday 11.24.22

5K Gone Bird.

Come join us at the gym for a great Thanksgiving workout.

1000m Run
30 Hand Release Push Ups
1000m Run
30 Parallette Squat Jumps
1000m Run
10 KBS (55/35#)
10 Box Jump Overs (24/20″)
10 Burpees
1000m Run
30 Stationary OH Lunges (45/25#)
1000m Run
30 Thrusters (45/35#)


Cold Temps are here! We always like outside, but colder weather moves the classes to inside runners. This provides us opportunities to utilize the bike and ski ergs. We incorporate bodyweight and lightweight workouts during these winter months along with running, ski, and bike.

Workouts for the Week of 11.13.22

Monday.11.14.22 @5:30 pm

Loose Change

10 min EMOM

Run 50m every minute.

8 min EMOM

Run 75m every minute (Scale 50m)

6 min EMOM (Scale 75m)

Run 100m every min

Rest 2:00

4 minutes:

Run 200m Rest 1:00 Run 200m

Rest Remaining Time Left.

2 Minutes:

Run 400m for time.

You will score the 2x200m runs+rest time and the 400m run.

There will be two separate scores.

This will be a speed endurance workout.

Thursday.11.17.22 @5:30 pm

Time Warp

400m fast, 2 min rest

600m moderate, 2 min rest

300m fast, 2 min rest

500m moderate/fast, 2 min rest

200m fast, 2 min rest

500m moderate/fast, 2 min rest

300m fast, 2 min rest

600m moderate, 2 min rest

400m fast

This will be a V02 workout. You will score for total time.


Good Luck to some of our athletes tomorrow in the Bass Pro Conservation Marathon.

Workouts for the Week of 11.6.22

Monday 11.7.22


Part 1:


800m moderate pace

300m walk after each rep.

Part 2:

150m controlled sprint as fast as you can maintain

150m walk after each rep.

Part 1 will be an aerobic workout. Part 2 will be a speed workout.

You will score each part separate.

Scaled or Beginner Runner:

Part 1: 4x

400m (Run 50 meters, Walk 50 meters)

You will run a total of 1600m.

Part 2: 4x

100m run.

100m walk.


Proximal Strength Endurance Veteran's Day WOD

Perform 11 rounds for time. 
11 Burpee Pull Ups 
11/8 Cals Echo Bike 
220 meter run.  
We are honoring our veterans for this workout. Take time during the day to thank a veteran or do something for a veteran that day. 
If you want to wear a weight vest, feel free to wear one. 


Workouts for the week of 10.29.22

Monday 10.31.22


(31) minute running clock: (31 for Oct. 31)

You will start with a 100 meter run then Max burpees within a three minute time cap.

The runs will gradually increase and stay moving on the burpees.

Should be a scary workout. Get it.

You will work for 3:00 and rest 1:00 with each round.


100 meter run and Max Burpees.

4:00 – 8:00

100 meter run and Max burpees

8:00 – 12:00

200 meter run and Max burpees

12:00 – 16:00

200 meter run and Max burpees

16:00 – 20:00

300 meter run and Max burpees

20:00 – 24:00

300 meter run and Max burpees.

24:00 – 28:00

400 meter run and Max burpees

28:00 – 31:00

400 meter run and Max burpees

The goal is to finish the work within the time prescribed and perform Max Burpees. This will be a strength endurance workout.

You will score total burpees performed in the workout.

Thursday 11.3.22

1000 Watt Bulb

4×1000 meter runs.

Rest 3:00 B/T intervals.

Go from a easy pace to a fast pace by your last run. Focus on getting faster each interval. You will score each 1000 meter run individually.

This will be a aerobic threshold workout.


Workouts for the Week of 10.23.22

Monday 10.24.22

Who’s Going

3 Rounds:

100m run PR pace or faster

150m recover jog

Rest :60

2x100m run PR pace or faster (Reset for :10 seconds in between runs)


200m recover jog

Rest :60

3x100m run PR pace or faster


250m recover jog

Rest 2:00, repeat x2

You will score for total time in this workout. This is a speed workout and maintain your PR pace and find your recovery jog sustainable pace.

Thursday 10.27.22


1000m run (Easy to Moderate Pace), rest :60

500m run (Moderate to Fast Pace), rest :60

800m run (Easy to Moderate Pace), rest :60

400m run (Fast Pace), rest :60

600m run (Moderate to Fast Pace), rest :60

300m run (Fast Pace), rest :60

400m run (Moderate to Fast Pace), rest :60

200m run (Fast Pace)

Rest 2:00

8×100 shuttle runs. No pace.

You will score the this workout for total time. This will be a lactate threshold workout. Longer intense intervals with less rest between intervals. There is a lot of volume with a total of 5000 meters.


That’s a WRAP!

HOA 2022 is a wrap!

Lots of sweat, blood, and tears this weekend. Great weekend with our team, GeriatRX and some old friends for whom we have been competing against for years from Bar X Crossfit. There were lots of great performances and efforts this weekend. Shout out to Proximal Strength for hosting and putting on a terrific comp this year.

Workouts for the Week of 9.25.22

Monday 9.26.22 @5:30 pm

We will be providing an active recovery workout and mobility/stretching for any athletes who competed this past weekend.

Thirty Minutes: Stretching and mobility.

Twenty Minutes:

There’s Something About Mary!


Athlete will run 100m and rest remaining time within each minutes. You will repeat this sequence for the duration.

There is no prescribed pace. Just finish the 100m run within the minute.

You will score your slowest timed interval.

Active Recovery Workout:

For those athletes looking to loosen up from HOA and get the legs moving from the weekend.

You will still work under the twenty minute time cap. You will start with walking only for 200m. Depending on how you feel, then repeat a sequence of 50m easy jog/50m walk. Keep this pattern for the duration of the time cap.

You can also just walk for 200m too. Just keep moving.

Thursday 9.29.22


45 Minute Running Clock:

Walk 50 meters, jog 150m, rest :10 seconds, run 200m Fast Pace = 1 Round.

Rest :30

Repeat this sequence in AMRAP style (Rounds and Reps)

If you are in the middle of the round, 100m=1 Rep.

The run sequence will consist of walking to 50 meter mark, jogging to the 200m turnaround mark, then 200m run back to start line. All runs will be within a 400m course.

The 150 m jog should be at a easy conversational pace.

The 200m run will be at a pace as you can maintain equal or faster than your MILE PR pace.

This will be a aerobic workout with elements of speed.