WODS for the Week of 2.18.2018: HERO WOD “Gallant”/Couples Challenge Shout Out/Crossfit Games “OPEN”/Friday Night Lights/WODS for the Week

Tough Love Couples Challenge

Congrats to all of the athletes to include some of our CFE athletes and even Coach Allison for competing this past weekend. Check out some of the highlights from our photog expert Joe and A Camera.  You can follow him on Instagram and Facebook @joeandacamera

2018 Crossfit Games Open Season

Have you signed up for the open!  Test your skills and challenge yourself this year. They have several divisons and even a scaled division.

STAGE 1: THE OPEN

FIVE WEEKS – FEB. 22-MARCH 26

18.1- Feb. 22-26

18.2- March 1-5

18.3- March 8-12

18.4- March 15-19

18.5- March 22-26

Registration for the Open begins Thursday, Jan. 11, 2018.

The Open is the first stage of the CrossFit Games season and the largest community event of the year. Every year, hundreds of thousands of athletes come together to compete in the worldwide, online competition.

Anyone aged 14 or older can compete. All you have to do is sign up at Games.CrossFit.com and log your score each week. Workouts are released on Thursdays at 5 p.m. PT, and athletes have four days to complete the workout for the week and submit their score. Scores are due before 5 p.m. PT the following Monday. Complete the workouts at a CrossFit affiliate with a judge, or film your effort from anywhere in the world and submit a link as proof.

The Open offers two versions of each workout, scaled and Rx’d. The scaled option makes the event all-inclusive. All athletes can compare their results to others worldwide, regionally, by age or within their own gyms. An official CrossFit Games app will be available in late January, which will focus on your own personal performance in the Open.

At the end of five weeks, the fittest move on to the next stages of competition: the Regionals and the Online Qualifier.

Friday Night Lights @crossfitspringfield

While we are on the subject of the Crossfit Games “OPEN”. Be sure to sign up and then join the CFS community in completing the OPEN workout for that week.  Every Friday night during the OPEN season, CFS will be hosting a Friday Night Lights to create a competitive community and support for those athletes competing in the open. Whether your a high level or scaled athlete, sign up, compete and have fun.

B. Rice Quote of the Week:

WODS for the Week of 2.18.18:

Short Interval 5:30 pm (Monday)

“Turn Me Loose”

3x
150 m fast
250m walk
150m faster
250m walk
150m fastest

Rest 5:00

Details: After performing a 15-20 min warm-up involving mobility, dynamics and drills begin the workout. Run 150m at a fast pace (see pacing instructions below), walk 250 meters, run 150 at a faster pace, walk 250m and run 150m at your fastest pace. Do not look at your watch until you have completed each interval. Rest 5:00 between each round.

Your Pace:  You will choose your own pace for each interval but you must get faster with each interval. This is a very aggressive speed endurance workout, so your paces should be fast!

Your Score: What were each of your 150m interval times? Were you able to get faster with each interval?  Score each round separately.

Training Capacity: Speed

Alternate WOD (Weather Permitting)

Tabata Bike: Complete the 20 second Work/10 second Rest Tabata program on the Bike.

“Quads for Days”

100 Calorie Assault Bike

100 Wall Balls 24/20 10’/9′

You must start and stop on the Bike. Partition Reps as Needed.

Set Bike to 100 Calories.

The WOD is for Total Time.

“HERO WOD” Thursday 5:30 p.m.

U.S. Navy Petty Officer Second Class Taylor Gallant, 22, of Winchester, Kentucky, assigned to the Explosive Ordnance Disposal Mobile Unit 12, based in Joint Expeditionary Base Little Creek in Virginia Beach, Virginia, died on January 26, 2012, while conducting diving operations off the North Carolina coast in the Atlantic Ocean. He is survived by his son Ethan, brother Kyle, mother Elizabeth, and father Joseph.

 

 

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WODS for the week of 2.11.2018: Dogwood Canyon/Couples Challenge/Vanilla Ice/WODS for the Week

Bass Pro Shops Dogwood Canyon Trail Race

Be sure to register for the Bass Pro Shops Dogwood Canyon Trail Race slated for November 10, 2018 and November 11, 2018.  Registration link can be found at:

https://www.imathlete.com/#/legacy?url=%2Fevents%2FEventReg%2FEventReg_SelectType.aspx%3FfEID%3D66905%26fNew%3D1%26fsource%3DMain

We had alot of CFE athlete participation last year.  Come join the fun. And of course Bob Evans afterwards.

Tough Love Co-Ed Couples Competition

TLC 2018 Competition is only 10 days away! 48 teams are slated to compete Saturday Feb. 17th at CrossFit Springfield.  #TLC2018 Workouts will be announced tomorrow evening! Heat assignments will be posted by 12pm on Wednesday Feb. 14th. This event is an Open Division format, meaning the workouts will be challenging, yet accessible/do-able for ALL fitness levels. Most importantly, it’s gonna be a super FUN day! We can’t wait to see everyone soon! 🏆💪🏽

B. Rice Quote of the Week:

In honor of the amount of ice we have been getting, no better way then to quote Vanilla Ice. Word to your mother.

“If there was a problem
Yo, I’ll solve it
Check out the hook while my DJ revolves it
Ice ice baby Vanilla
Ice ice baby Vanilla
Ice ice baby Vanilla
Ice ice baby Vanilla”  Ice Ice Baby (1990)

Wods for the Week of 2.11.2018:

Short Interval Monday 5:30 p.m.

“Bombolini”

Workout Description:

3 Set:
500m fast
200m recovery jog
100m sprint
Rest 5:00 between sets

Details: After performing a 15-20 min warm-up involving mobility, dynamics, drills and acceleration sprints begin the workout. Run 500m fast (see pacing instructions below) and then slow immediately into a 200m easy recovery jog and then quickly accelerate into a very fast 100m sprint. Rest 5:00 between each round. This is a very long, full recovery rest which means you need to focus on full recovery and matching or beating each of your 100m sprint times. A 5:00 rest allows almost full recovery of of the energy systems your body is working in. During your long rest, stay on your feet, perform mobility work, walk the track, stay active! The 500’s are faster than your mile PR pace and the 100’s are faster than your 400m PR pace. You will need to focus on a quick and active recovery during the 200’s. Slow to a easy jog but do not lose focus or form during that recovery time.

Your Pace: 500m is faster than mile PR but slower than 400m PR
100m sprint is equal to or faster than your 400m PR

Your Score: What were your times for each round? What were your 100m sprint times? You will score each round separately. Also keep in mind your 100 meter times. Record your 100 m times in the comments.

Training Capacity: V02 Max

Alternate WOD (Weather Related)

Partner Row: 2000 Meters Total. Partner A will row 200 meters, switch, then Partner B rows 200 meters.

20 Minutes AMRAP: (As Many Rounds As Possible)

Jeremey told me about a good workout he did and I thought it would be good for us to try out.

15 Calories Assault Bike

10 Burpees

After each 15 calorie interval on the bike you will perform 10 burpees.

You will score the amount of total rounds recorded in 20 minutes.

Long Interval Thursday 5:30 p.m.

“Peace and Quiet”

Workout Description:

Round 1: 4x 400
w/ 200m recovery jog between reps
Rest 3:00

Round 2: 4x 300
w/200m recovery jog between reps
Rest 3:00

Round 3: 4x 200
w/200m recovery jog between reps
done!

Details: After performing 10-15min of warm-up, mobility, dynamics and drills, begin the workout. Run 400m at a fast pace (see pacing instructions below) with only a 200m recovery jog between reps. During your recovery jogs focus on maintaining proper mechanics and slowing your breathing and clearing the fatigue. Run your recovery jogs at a slow but consistent easy pace. Rest 3:00 and then perform 4x300m in a similar way with only 200m recovery jog between efforts. Rest 3:00 and then perform your last round of 4×200 focusing on maintaining the prescribed pace written below.

Pace: 4×400 @ 1 mile PR pace +1sec/100m
3×300 @ 1mile PR pace -1sec/100
2×200 @ 1mile PR pace -2sec/100

Your Score: You will score each round separately. Also focus on your 400, 300, 200 meter paces each round and fight to hit your paces each time within the workout and fight to hit the same pace for each interval and recovery jog x4.

Training Capacity: Lactate Threshold

Alternate WOD (Weather Related)

“EMOM Day”

Ten Minutes: 

EMOM 50 Double Unders/100 Single Unders

Rest 5 minutes, then:

Twenty Minutes: 

EMOM 10 Burpees over Dumbbell

The feet must come forward to be even with the dumbbell each time. If you are unable to complete the prescribed burpees within the time frame then scale the burpees down to 5 to 7  per minute.

 

 

 

 

 

WODS for the Week of 2.4.18: Groundhog Day/Super Bowl Poll/Lets Try to Run Again!

Groundhog Day Strikes Again!

Once again we were flummoxed by the weather and we had to stay inside again. So once again in the honor of Groundhog Day, we will be programming the same running wods as last week. We will see. Alternative WODS will be available and posted.

Super Bowl Sunday!

Who ya got peeps?  Enjoy your Sunday and kick back with some good food and don’t worry about the calories. You will be able to burn it off at CFE the next day.

B. Rice Quote of the Week:

Phil: (to the groundhog) “Don’t drive angry! Don’t drive angry!” Groundhog Day (1993)

WODS for the Week of 2.4.2018:

Short Interval: 5:30 p.m. Monday

“Basic”

Speed and Endurance

Total Distance: 2000 meters

10x
200m sprint
rest 2:00 between each effort

Details: After performing a 15-20 min warm-up involving mobility, dynamics, drills and 3-4 acceleration sprints begin the workout. Run 200m at a very fast aggressive pace, rest 2:00 and then run 200m again. Continue the workout as written above until you have run 10, 200m sprints. See pacing instructions below for further guidance on pacing. Take the full 2:00 rest between each interval. During your rest time, stay on your feet, walk the track, perform some mobility work or even some slow controlled air squats to help your body gain a full recovery between efforts.

Your Pace: Run each 200m at a very fast aggressive pace at or near your 400m PR pace
The rest time between each interval is enough time for almost full recovery of the energy systems we are working within. You should be able to put forward a near ME sprint on each interval. Aim to keep all times within 1-2 seconds of each other.

Your Score: What were each of your 200m interval times? Were you able to maintain all intervals within :1-:2 sec of each other? If not, at what point during the workout did you begin to slow?

Alternate WOD (Weather Permitting)

Endurance Capacity Training:

100/75 Calories Ski Erg for Time.

“Assault Baseline”

(Challenge yourself complete this workout every 6-8 weeks for progress.

60 Cal. Assault Bike

50 Air Squats

40 Sit Ups

30 Push Ups

20 Pull Ups

10 Burpees

For Time.

Long Interval: 5:30 p.m. Thursday

“Negative Split”

Total Workout Time: +40 mintues

Aerobic Threshold

6:00 @ easy pace
:60 sec rest
5:30 @ moderate pace
:90 sec rest
3:00 @ easy pace
:60 sec rest
2:45 @ moderate pace
:90 sec rest
5:00 @ easy pace
:60 sec rest
4:30 sec @ moderate pace
:90 sec rest
2:00 @ easy pace
:60 sec rest
1:45@ moderate pace
:90 sec rest
4:00 @ easy pace
:60 sec rest
3:30 @ moderate pace
:90 sec rest
1:00 @ easy pace
:60 sec rest
:45 sec @ moderate/fast pace
DONE!

Details: Perform this workout on an out & back flat course. You will run out for 6 min, rest for 1 min and then need to return back to your original starting point in 5 minutes and :30 sec. The rest of the workout continues in this fashion of, out at an easy pace and returning at a moderate to fast pace. Your goal each time will be to return back to your original starting point. You will need to push the returning pace each time to make it back in time. Note the rest time alternates between :60 sec rest and :90 sec rest. If you are unable to perform out and back you can run at the track but you will need to take note of how much distance you covered and then attempt to match the same distance in less time.

Your Pace:  I want to know whether you were able to make it back to your original point each time or at what point during the workout you began to struggle.

Your Score: Take your “easy” pace runs out at a relaxed and conversational pace. You are determining your own volume here. Your returning pace is going to need to be a more aggressive but moderately paced run to reach your original starting point. Record total meters ran on each interval.

Alternate WOD (Weather Permitting)

Endurance Capacity Training:

Partner Row: 4000 meters total for time. Alternate every 200 meters.

Rest to Recovery, then:

“Speed Round”

9 MInute AMRAP: (Pick appropriate weight to cycle through reps quickly)

3 Power Clean (#135/95)

3 Front Squat (#135/95)

3 Push Jerk (#135/95)

9 Calories on Assault Bike

 

 

 

 

 

 

 

 

WODS for Week 1.29.2018: Back to the Basics/Inaugural Sock and Undie Rundie


Inaugural Sock and Undie Rundie

Date: April 21, 2018

Location: 509 S. Cavalier, Springfield, MO 65802

Site Link: https://www.fosteradopt.org/southwest-mo/events/sockandundierundie

 Calling all superheroes!

Break out your Underoos because this is gonna be FUN!

FosterAdopt Connect’s Inaugural Sock & Undie Rundie 5K will be held on April 21, 2018. This chip-timed 5K run/walk supports one of the biggest needs at FosterAdopt Connect’s Sammy’s Window clothing closet: new socks and underwear for foster youth. Be an everyday superhero by donating new socks and undies as part of your registration fee. Then come to the 5K sporting  undies any way you want – on the inside, on the outside, or even by all themselves (modesty please, this is a pet and family-friendly event)! Longjohns and all superhero costumes are welcome too!

Poll of the Week:

B. Rice Quote of the Week:

“Well, um, actually a pretty nice little Saturday, we’re going to go to Home Depot. Yeah, buy some wallpaper, maybe get some flooring, stuff like that. Maybe Bed, Bath, & Beyond, I don’t know, I don’t know if we’ll have enough time.”  Frank the Tank, Old School (2003)

WODS for the Week of 1.29.2018:

Short Interval: 5:30 p.m. Monday

“Basic”

Speed and Endurance

Total Distance: 2000 meters

10x
200m sprint
rest 2:00 between each effort

Details: After performing a 15-20 min warm-up involving mobility, dynamics, drills and 3-4 acceleration sprints begin the workout. Run 200m at a very fast aggressive pace, rest 2:00 and then run 200m again. Continue the workout as written above until you have run 10, 200m sprints. See pacing instructions below for further guidance on pacing. Take the full 2:00 rest between each interval. During your rest time, stay on your feet, walk the track, perform some mobility work or even some slow controlled air squats to help your body gain a full recovery between efforts.

Your Pace: Run each 200m at a very fast aggressive pace at or near your 400m PR pace
The rest time between each interval is enough time for almost full recovery of the energy systems we are working within. You should be able to put forward a near ME sprint on each interval. Aim to keep all times within 1-2 seconds of each other.

Your Score: What were each of your 200m interval times? Were you able to maintain all intervals within :1-:2 sec of each other? If not, at what point during the workout did you begin to slow?

Alternate WOD (Weather Permitting)

“Turkey and Gravy”

Buy in: 1x 1000m row
3:00 rest
10x 300m row 1:00 rest between reps
3:00 rest
Buyout: 1x 1000m row

Long Interval: 5:30 p.m. Thursday

“Negative Split”

Total Workout Time: +40 mintues

Aerobic Threshold

6:00 @ easy pace
:60 sec rest
5:30 @ moderate pace
:90 sec rest
3:00 @ easy pace
:60 sec rest
2:45 @ moderate pace
:90 sec rest
5:00 @ easy pace
:60 sec rest
4:30 sec @ moderate pace
:90 sec rest
2:00 @ easy pace
:60 sec rest
1:45@ moderate pace
:90 sec rest
4:00 @ easy pace
:60 sec rest
3:30 @ moderate pace
:90 sec rest
1:00 @ easy pace
:60 sec rest
:45 sec @ moderate/fast pace
DONE!

Details: Perform this workout on an out & back flat course. You will run out for 6 min, rest for 1 min and then need to return back to your original starting point in 5 minutes and :30 sec. The rest of the workout continues in this fashion of, out at an easy pace and returning at a moderate to fast pace. Your goal each time will be to return back to your original starting point. You will need to push the returning pace each time to make it back in time. Note the rest time alternates between :60 sec rest and :90 sec rest. If you are unable to perform out and back you can run at the track but you will need to take note of how much distance you covered and then attempt to match the same distance in less time.

Your Pace:  I want to know whether you were able to make it back to your original point each time or at what point during the workout you began to struggle.

Your Score: Take your “easy” pace runs out at a relaxed and conversational pace. You are determining your own volume here. Your returning pace is going to need to be a more aggressive but moderately paced run to reach your original starting point. Record total meters ran on each interval.

Alternate Wod (Weather Permitting)

“Eight Ball” (E.Koch)

3x
EMOM for 8 min
8 cals
Rest 3:00 btwn each round

 

 

 

 

WODS for the Week of 1.21.18: Assault Bike Fever/Time Trial Delay/Back to the Pavement

Time Trial Delays and Weather Permitting Status

 

The CFE coaches are just as frustrated with the weather and the lack of running. We will strive to continue to bring quality programming and run when we get a chance.  We had to delay the one mile time trial once again due to the weather and bad road conditions. We will look to schedule our time trial when the weather appears to get warmer.

B. Rice Quote of the Week

“I am serious. And don’t call me Shirley.” Airplane (1980)

WODS for the Week of January 21, 2018:

We are looking to stay inside again this Monday and then weather permitting get back on the pavement Thursday evening.

Short Interval Monday, January 22, 2018 (5:30 pm)

“Shine Bright”

Assault Bike WOD

3 sets:

:90 seconds at easy pace; Rest :30 seconds (Maintain RPM in between 25 to 40)

:75 seconds at moderate pace; Rest :30 seconds (Maintain RPM in between 40 to 50)

:60 seconds at fast pace; Rest :30 seconds (Maintain RPM in between 50 to 60)

:45 seconds at faster pace; Rest :30 seconds (Maintain RPM in between 60 to 70)

:30 seconds at fastest pace; Rest :30 seconds (Maintain RPM in between 70 to 80)

:15 seconds at Max Effort (Try to achieve RPMs above 80 to 100)

Rest 3:00 minutes.

You will have three separate scores. Total Calories per set.

Long Interval Thursday January 25, 2018 (5:30 pm)

“Fast”

500 m at moderate pace (slower than your Mile PR pace; 1-2 seconds/100 m slower and so on)

Rest :60 seconds

500 m at moderate/fast pace (pace is in between the moderate and Mile PR pace)

1000 m at easy pace (Conversational Pace to allow recovery between intervals)

400 m at moderate/fast pace (pace is in between the moderate and Mile PR pace)

Rest :50 seconds

400 m at fast pace (Mile PR pace)

800 m at easy pace (Conversational Pace)

300 m at moderate/fast pace (pace is in between the moderate and Mile PR Pace)

Rest :40 seconds

300 m at faster pace (2-3 seconds faster than your Mile PR pace)

600 m at easy pace (Conversational Pace)

200 m at moderate/fast pace (pace is in between the moderate and Mile PR pace)

Rest :30 seconds

200 m fastest pace (3-5 seconds faster than your Mile PR pace)

400 m easy pace (Conversational Pace)

100 m moderate/fast pace (pace is in between the moderate and Mile PR pace)

Rest :20 seconds

100 Sprint (All Out Effort)

100 m Easy pace. (Conversational Pace)

Done.

Workout is for Total Time.

Total: 5900 meters.

Community

Life keeps going and remember your journey may have delayed your destiny, but it doesn’t have to define your destiny. When you know your community is behind you through the various trials and tribulations of life and they can be counted on to provide support and love.  The pain we endure is a good reminder we will all go home someday. Thinking of you Reilly. (Psalms 16:8)

 

B. Rice Quote of the Week:

“What you should have done was land your plane! You don’t own that plane! The taxpayers do! Son, your ego is writing checks your body can’t cash!” Top Gun (1986)

WODS for the Week of January 14, 2018:

The weather has been pretty frightful and unfortunately we have been unable to get outside during this time of the year. We are going to try to get in our Mile Time Trial this week and we will be inside this week to start out our week.

Short Interval: 5:30 pm Monday

We will start with some good stretching and get some mobility prior to our WOD for the day.

“Take Twelve”

On a 12 minute clock:

2k Ski Erg

In remaining time AMRAP:

24 Double Unders (Scale with Singles)

12 Air Squats

Rest 3:00 minutes

On a 12 minute clock:

112 Burpee Pull Ups for time.

Done.

Cool Down: Stretching.

Long Interval: 5:30 pm Thursday

One Mile Time Trial (Weather Permitting)

This is an all out effort by each athlete.

RECOVER.

Then,

One Mile Recovery Jog/Walk and stretching inside.

Alternative indoor WOD if we are unable to get outside:

“Carnivore”

5 Sets

10 Seconds Max Effort Push Ups

10 Seconds Max Effort Ring Rows

10 Seconds Max Effort Air Squats

Rest :30 seconds

250 Meter Row All Out Effort

Rest 3:00 minutes between sets.

WODS FOR WEEK of January 7, 2018: New Year, New You/Time Trial Week/CFE Poll/CFE Mission Revisted/WODS of the WEEK.

 New Year, New You

With the hustle and bustle of the holiday season over and everyone is settling back into a normal life, we often look at getting our fitness levels back on track. We hear alot of athletes tell us “I really need to do endurance.”  Well this is the time to check us out and tell yourself “New Year, New You!”  What goals do you have this year?

CFE: Endurance Group Vision Statement

The Endurance Group are classes offered at Crossfit Springfield to athletes of ALL running abilities. We focus on quality training, not quantity. We believe running is a skill that must be practiced just like a snatch or overhead squat. We follow programming from the Crossfit Endurance website with the goal of our training to first improve our running form and second our speed and endurance. We follow a WOD format just as we do in the daily WOD and just as all things are scalable in the box, Endurance Group is scalable to any level of running. We believe our training is most effective when paired with the daily WOD’s in the gym a few times a week. We are here to help improve anyone’s running abilities as well as help athletes to meet their endurance race goals.

Mission Statement

To offer an organized, scheduled endurance class to ALL athletes of Crossfit Springfield, regardless of fitness level or running ability, that will focus on improving overall speed, endurance, stamina, and health through implementation of a structured, interval-based training program.

Training method

The workouts are designed to be paired with the CF programming at the gym. Ideally, they are done with a 3+ hour gap between workouts or entirely on their own. There will be a short interval workout programmed on Mondays, and a long interval workout programmed for Thursdays. Athletes are encouraged to find time on the weekends and pair up with another athlete to incorporate a long run into their routine. The endurance group times listed will be led by an endurance coach. The workouts will begin promptly on the hour. We will begin a warmup, and the drills of the coaches will be performed several times. The group will then perform the interval workout for that day.  Athletes and coaches are encouraged to scale the distances and/or intervals of the workouts for the athletes’ running abilities.  If the athlete is unable to perform the interval distance at the prescribed intensity, scaling should be done to a distance/interval pattern that they can maintain.  Coaches will be there to time intervals, encourage athletes and critique form. We will encourage all athletes through drills and training to maintain a Pose running form.

Pose Running Method

We teach and encourage the Pose running method for increased efficiency and reduced injury.  Pose running emphasizes running in three separate phases: the pose, the fall, and the pull. We learn and review the Pose running method in all the drills we do and during our workouts.

WODS for the Week of January 7, 2018:

This is the week for Time Trials. Time to dust the running shoes off from this cold weather and clear those lungs out. This is a good time to test your endurance this week and also a good time to establish your PR times for future programming or just set a PR in the Mile and 400M run.

Short Interval: 5:30pm Monday

400m Time Trial

This is an all out effort by each athlete.

RECOVER

Then,

Partner TOSH (Three Rounds)

200M, 400M, 600M.

Partner A runs while Partner B rests on each interval.

Long Interval: 5:30pm Thursday

One Mile Time Trial

This is an all out effort by each athlete.

RECOVER

Then,

One Mile Recovery Walk/Jog and stretching inside.

 

 

 

HAPPY NEW YEAR!!!!! WODS FOR Week of December 31: Don’t Worry and a couple of dicey WODS this week!

HAPPY NEW YEAR!

With 2017 almost behind us, we often want to start the new year with a new attitude and fresh start. Where are you in your journey?

As we approach 2018, set your goals and try to stick with them. If you lose track, reset and don’t worry about it. Just keep moving forward and tell yourself “DON’T WORRY”

 

WODS FOR THE WEEK: We will be having CFE classes as normal this week. Due to the forecast of cold weather this week we will be having our classes inside.

Short Interval (5:30pm) “TRIPLE TROUBLE”

Complete 10 Rounds each of A,B, and C. Rest 2 Minutes before moving onto next movement. You will complete Part A (Ten Minutes); Rest Two minutes. Then you will complete Part B (Ten Minutes); Rest Two Minutes. Finally you will complete Part C (Ten Minutes). Done.

A. Assault Air Bike-20 second Max Effort/40 Second Low Effort.

Rest 2 Minutes

B. Concept 2 Rower-40 second Max Effort/20 Second Low Effort.

Rest 2 Minutes

C. Ski Erg-30 Second Max Effort/30 Second Low Effort.

LONG INTERVAL (5:30pm) “BRUTAL”

Partner WOD

Alternate 10 reps at a time until done.

100-90-80-70-60-50-40-30-20-10

Calories Ski Erg

Burpees

 

 

 

HOLIDAY WEEK: Merry Christmas and Happy New Year!

Merry Christmas and Happy New Year!

Yesterday, in conjunction with our 12 Days of Christmas WOD powered by CFS endurance, you brought in new/gently-used winter coats and jackets. LOTS OF THEM. Today, our endurance coaches delivered 3 FULL car loads of coats plus a cash donation of $250 to The Least of These Non-Profit Organization. Jennifer Cochran said “They were SO thrilled. They were completely out of coats.”

Long Interval Thursday 5:30 pm:

Once this weather starts warming up we will try to find opportunities to get back outside and hitting that pavement again. This week we are going to conduct our monthly HERO WOD.

“GLEN”

45 Minute Cap:

30 Clean and Jerks 135/95

1 Mile Run (Depends on weather. We can sub bike, row or erg)

10 Rope Climbs

1 Mile Run

50 Burpees

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