WODS for Week of 3.29.20

CFE at Home.

Here are our workouts for this week.

WOD 1:

6-10 300 meter runs.

Hold 2-3 seconds on each interval.

This will be at a fast pace (Mile PR Pace)

2:00 minute rest between intervals.

Goal is six intervals. If you want a further challenge and additional work, then advance up to 10 intervals.

WOD 2:

4-6 800 meter runs.

This will be at a moderate to fast pace.

3:00 minute rest between intervals.

Goal is four intervals. If you want a further challenge and additional work, then advance up to 6 intervals.

Enjoy your runs this week.

WODS for the Week of 3.22.20

Never Quit!

Leadership can be defined with personal accolades or accomplishments. What happens when a leader is faced with adversity?  Do they recoil? Give Up?

A leader gives confidence to everyone we will endure and conquer. A leader encourages and loves his community with all of his heart.  A leader recognizes a community is a sum of all it’s parts.  A leader demonstrates and reflects his faith in God.

During these adverse times, we can choose to back down as a community, or press on.

I choose to press on.

Philippians 3:13-14 (NLT)

13 No, dear brothers and sisters, I have not achieved it,[a] but I focus on this one thing: Forgetting the past and looking forward to what lies ahead, 14 I press on to reach the end of the race and receive the heavenly prize for which God, through Christ Jesus, is calling us.

WODS for the Week of 3.22.20

This a bit of a change in our programming and we won’t be meeting at our regular times. During this time, we will continue to program running workouts that you can perform on your own time during the week.  We hope to jump on the bandwagon and make this a joint effort with our awesome gym at Crossfit Springfield.

Workout #1:

12×200 meters = .125 miles or 12x :50 second run.

Rest :60 seconds between intervals.

I would recommend marking your meters if your able too or run :50 seconds.

If your running meters, focus on hitting the same pace each interval.

If your doing the :50 second interval, focus on hitting the same distance each time.

Workout #2:

4 Sets:

Run 400 meters or :90 seconds at a fast pace

Rest 1:00

Run 300 meters or :45 seconds at a fast pace.

Rest 1:00

Run 200 meters or :60 seconds at a fast pace.

Rest 1:00

Run 50 meters or :15 second sprint.

Walk or rest 3:00 minutes between sets.

Fast Pace=Mile PR pace.

These workouts can be ran in the prescribed meters or in a time capacity.

We don’t want to complicate or make this an exact science, but find an area to run and mark your meters or run in the time caps.


WODS for the Week of 3.15.20

Community Effort!

The good and bad of the world sometimes can bleed into our normal everyday routines.  Lets be fearless in the face of adversity, but we also must not be careless.

As a community, we must do our part and be proactive in the things we can control.  Please be diligent in keeping our equipment clean and disposing of our towels appropriately.

This season will pass and let’s continue to control the what we can control to make our gym cleaner and the prevention of spreading the virus.

WODS for the Week of 3.15.20

Monday 3.16.20 @5:30 pm

simply irrestible

For Total Time:

Buy In: 400 meter run

Ten Rounds:

10/7 Calories Assault Bike

10 Devils Press (40/25)

Buy Out: 400 meter run

HERO WOD Thursday 3.19.20 @5:30 pm

gi jane

“G.I. Jane” was originally posted by CrossFit on the Main Site, but not as the workout of the day. It was posted as a video accompanying a different WOD from July 19, 2007.

In the video, Greg Amundson, one of the original CrossFit firebreathers, completed the now-classic benchmark workout at CrossFit Santa Cruz and finished in 10:17.

WODS for the Week of 3.8.20

Daylight Savings Time!

Its our favorite time of the year when we can start running and having a little more daylight to get our WODS programmed and completed every week.

Did you set your clock back?

WODS for the Week of 3.8.20

Monday 3.9.20 @5:30 pm

brush rinse repeat

30 Minute Clock:


Assault Bike Calories


After each round run 200 meters.

Each athlete must jump up and touch either the pull up rig or muscle up rings.

Females use low to medium bar.

Males use medium to high bar.

Your score will be highest rounds and reps achieved in the time cap.

Thursday 3.12.20 @5:30 pm

bridge repeats

There will be a twenty-five minute running clock. Each athlete will attempt to achieve as many reps as possible within the time cap.

Over and Back will be considered two reps.

Total Score will the amount of reps you run. If you get past the halfway mark at the completion of time, this will be considered a full rep.










WODS for the Week of 3.1.20

CFE March Monthly Challenge.

We would like to thanks to all those who participated in our February CFE Monthly Challenge with the Assault Bike.
The month of March will bring on a new challenge and it will involve the the C2 Rower.
The focus will be on short quick intervals and hitting calorie goals each interval.
If you can’t get in the gym and get the challenges completed. Don’t Worry. Just move on to the next day and keep moving forward.
Never Give Up.

Week One: Rowing Monthly Challenge

Before each challenge do some stretching and 400 meter warm up row.
Monday 3.2.20:
6x:30 seconds; Rest :30 seconds B/T intervals.
5/3 calories within each :30 second interval.
Tuesday 3.3.20:
8x:30 seconds; Rest :30 seconds B/T intervals.
6/4 calories within each :30 second interval.
Wednesday 3.4.20:
Rest Day/Make Up Day.
Thursday 3.5.20:
10x:30 seconds; Rest :30 seconds B/T intervals.
7/5 Calories within each :30 second interval.
Friday 3.6.20
10x:30 seconds; Rest :30 seconds B/T intervals.
Max Calorie Effort each :30 second interval. Attempt to match the highest calories possible in each effort.
If you have questions, feel free to comment and or hit me up at the gym.
Also be aware of your surroundings and allow the regular Group Classes to have the floor space for there regular scheduled classes.


Running Again!

As the winter weather starts to fade and the temps start getting a little warmer, we will start the journey in running again. Be patient and soon we will be pounding the pavement.

Monday 3.2.20 @5:30 pm

cap it

Partner WOD:

30 Minute Running Clock:

Each partner will alternate 300 meter runs.

While one athlete is running the other athlete will perform one round of the following below while the other athlete is running. Choose a weight that you can cycle thru the reps quickly.

5 Thrusters (Weight to be determined by athletes)

1 Rope Climb

Your score will be total rounds completed as a pair.

Thursday 3.4.20 @5:30 pm

the long road home

45 Minute Running Clock:

2000 meter run (If weather is bad, row 2000/1750 meters)

Rest 2:00 minutes from time you complete the run.

Then 7 Minute AMRAP.

Max Dumbbell Step Up

Males: 24 inch/40 lbs (2 Dumbbells)

Females: 20 inch/25 (2 Dumbbells)

Rest 2:00 minutes.

1000 meter run for time (If weather is bad, row 1000/750)





WODS for the Week of 2.23.2020

Leap Year?

We certainly hope not, but what are you going to with the extra day this year? Work out, rest, celebrate, or sleep.  Whatever you do, don’t waste the opportunity to be better.

WODS for the Week of 2.23.2020

Monday 2.24.2020 @5:30 pm

heartbreak hotel

Complete the reps as prescribed.

400 meter run

35 Double Unders (70 Singles)

20 Push Ups on Dumbbell

10 Busters 40/25 (Start in standing position then burpee with dumbbell and then back into a squat clean thruster for one rep)

Rest 2:00 minutes

300 meter run

25 Double Unders (50 singles)

15 Push Ups on Dumbbell

5 Busters (40/25)

Rest 2:00 Minutes. After this rest period, repeat above sequence again.

Workout is for total time.

Thursday 2.27.2020 @5:30 pm


AMRAP 40  minutes

10/7 Calories Bike

300 meter run. (If weather isn’t cooperating then you will use rower or ski erg with the meters as 300/150)

20/14 Calories Bike

600 meter run.  (If weather isn’t cooperating then you will use rower or ski erg with the meters as 600/450)

Rest :90 seconds.

Continue this sequence for forty minutes.

Score is total amount of rounds and reps.

Calories on bike are equal to the amount programmed for WOD.

1 rep for every 100 meter ran.



WODS for the Week of 2.16.20

HERO WOD Week at Crossfit Springfield Endurance.

Come join us this week for a couple of challenging WODS for everyone to enjoy.

See below for more workout details.

Monday 2.17.20 @5:30pm

Happy President’s Day!

electoral college

For Time:

Run 1600 meters

16 Back Squats 135/95

(Scaled start a lighter weight then RX and continue to add 20lbs for Males and 10lbs for Females) 

(RX+ Start at heavier weight and continue to add 20lbs for Males and 10lbs for Females) 

Run 800 meters

8 Back Squats 155/105 (Scaled 115/65)

Run 600 Meters

6 Back Squats 175/115 (Scaled 135/75)

Run 400 meters

4 Back Squats 195/125 (Scaled 155/85)

Run 200 meters

2 Back Squats 215/135 (Scaled 175/95)

Run 100 meters

1 Back Squat 235/145

You can perform this as a heavy One Rep Max that you can handle for one rep. 

tuder (HERO WOD)

  • For Time (with a Partner)
  • 1 mile Run (together)
  • 31 Push-Ups (each)
  • Then, 20 Rounds of:
  • 3 Deadlifts (135/95 lb)
  • 3 Clean-and-Jerks (135/95 lb)
  • 3 Front Squats (135/95 lb)
  • Then, perform:
  • 31 Push-Ups (each)
  • 1 mile Run (together)

Partition reps as needed within the 20 rounds of barbell work.

Background: This hero workout is dedicated to Officer Sean Tuder of the Mobile Police Department who was fatally shot Sunday, January 20, 2019 while following up on an investigation.

Tuder was shot while with a group of officers attempting to arrest 19-year-old Marco Perez, about 3 p.m. Sunday at the Peach Place Inn on Leroy Stevens Road in West Mobile.

“He was one of those guys that certainly resonates in your mind as somebody that’s a true leader and had a true commitment to doing his best in this community to keep it safe and to be a role model for others,” Battiste told news media reporters.

“He was really just getting into that part of his career where he started having an impact on not just the people in the community but the men and women who work here in this department,” said Battiste, who also asked the community to pray for Tuder’s wife, his parents and other family members “because this is going to be a difficult time.”

Tuder was leading an arrest team for Perez who was wanted on multiple firearms and burglary charges by Mobile police and federal authorities. He was subsequently taken into custody after Tuder was shot, Battiste said.

Tuder joined the Mobile Police Department in March 2016 and was assigned to a high crime area of the city. He was honored as the department’s Officer of the Month in August 2017. He was recognized for making numerous drug arrests including four cases submitted for federal prosecution and the recovery of six firearms.

This workout was created by CrossFit Mobile @crossfitmobile (Mobile, Alabama, USA) who hosted an event on January 20, 2020, to commemorate the memories of Tuder.


Never Give Up