New Faces and Same Results!

We have some new faces over the past few weeks. Thanks for those trying something new and appreciate the efforts week in and week out from the new faces to our endurance veterans. We are a great community and we continue to do great things every week.

Workouts for the Week of 8.7.22

Monday 8.8.22 @5:30 pm

Hold It Down!

600m at Moderate Pace, :60 second rest. 

400m run Fast Pace. 

Rest 2:00 

400m at Moderate/Fast pace, :60 second rest b/t

3x200m run Fast pace, walk 100m b/t. 

Rest 2:00 

6x100m sprints EMOM. 


Rest 2:00 

1600m recovery jog/walk. 

Run 100m, Walk 100m. 

You will score for this workout for total time. Do not include the 1600m recovery jog/walk portion in your overall time. 

Thursday 8.11.22 @5:30 pm

Proximal Strength “Capitol”

This is a version of the 2022 NoBull CF Games individual workout “The Capitol”

20 Tire Flips (pick any tire out back and flip it)

Run the Nathaniel Green Park loop.

You will continue and run West on Sunset towards Nathaniel Greene Park and run the loop around the park pond, you will then run back towards to the Kansas Expressway overpass bridge. Go over and back and then run back to the ramp at the gym. Upon completion of run, you will then perform:

100 meter Farmers Carry 100/70/55/35 (2 KBs) or 70/50/35 (2 DBs) Start at ramp and go to the 200m turnaround mark and back to ramp.

150 meter D. Ball Carry 150/100/70 (You must carry ball in bearhug position) Start at ramp and to the 200m turnaround mark and back to Endurance class start line.

You will complete for total time.


Be sure to check out the 2022 NOBULL Crossfit Games in Madison, WI this week. Photo credited to the NOBULL Crossfit Games.

This is a great time to catch the latest athletes and teams compete for Fittest on Earth.

The games begin on August 3-7.

See link below on how to watch:

Workouts for the Week of 7.31.22

Monday 8.1.22 @5:30 pm

Are We Buddies?

Partner Workout:

Each pair will run 1000m together.

100 Double Unders or Single Unders, partition as needed b/t the pair.

2000 m ski, partition meters as needed b/t the pair.

100 Double Under or Single Unders, partition as needed b/t the pair.

Each pair will run 1000m together.

You will score for total time.

If you perform the workout individually, you will perform 50 Double Unders/Single Unders and 1000m ski. The runs will stay the same.

Thursday 8.4.22 @5:30 pm

Lactose Intolerant!

3 Rounds:


500m moderate

150m Fast Walk

Rest 3 minutes b/t rounds.

The moderate pace should equal :03-:05 seconds per 100m. The 500m runs should be around >2:30 to 3:00 per interval.

Each round is 1500m run and 450m walk.

This will be a lactate threshold workout. We are developing lactate tolerance with some moderate paced runs.

The total meters will be 4500 for running.

You will score total time for all three rounds.

Proximal Endurance

Workouts for the Week of 7.24.22

Monday 7.25.22 @5:30 pm

Two Face

Thirty Five Minute Running clock:

Fifteen Minute Time Cap:

4 rounds

150 m run

10/7 Banded Push Ups or Regular Push Ups

:15 seconds battle ropes or 25 Double Unders

Buy Out:

100m Farmer Carry w/2 KBs. Pick your poison on the weight.

Rest any remaining time on clock.

Rest 5:00

Fifteen Minute Time Cap:

500m Mile PR pace 
Rest :60
300m Mile PR pace
Rest :60
200m Faster than Mile PR pace or as fast as you can maintain 
:90 second easy walk or jog
200m Faster than Mile PR pace or as fast as you can maintain
:90 second easy walk or jog
200m Faster than Mile PR pace or as fast as you can maintain

You will score each workout separate on Wodify.  

This will border on a V02 Max workout level.   

Thursday 7.28.22 @5:30 pm 

400m Mile PR pace. (Run to 800m turnaround mark) 
1 min walk
After one minute, run as fast as you can maintain back to start line. 
Rest 2:00 
400m Mile PR pace
:45 second walk
After :45 seconds, run as fast you can maintain back to start line. 
Rest 2:00 

400m Mile PR pace. 
:30 second walk
After :30 seconds, run as fast as you can maintain back to start line. 
Rest 2:00 

400m Mile PR pace. 
:15 second walk 
After :15 seconds, run as fast as you can maintain back to start line.  

Complete this workout and score each individual round for time. 

Gauge your return run based on how your legs and body feels. If your feeling fresh, attack this portion. If your needing a slower pace, then find a pace appropriate to maintain a moderate intensity level. 

Coast to Coast!

Way to go Louis!

45 Days, 10 hours, 44 seconds.

2,902.41 Miles / 4 670.98 Km

132,872 ft of elevation/ 40 499.39 mètres d’élévation.

Set a new world record, but more importantly we accomplished the goal of giving hope one stride at a time and be a part of something greater than ourselves.

I said I would. And I did.

Venice Beach to Times Square ✔️

We are so proud of this accomplishment! Incredible. Now on to your next challenge!

Workouts for the Week of 7.17.22

Monday 7.18.22 @5:30 pm

Ball and Chain!

Kettlebell Deadlift 
6x8 Use (2) KBs, after each set run/jog 150m inside or outside. 

Twenty Minute Time Cap: 
Perform the following for time. 

Use 100/70lb D. Ball or 30/25lb Wall Ball. 

100m run (In or Out)
20 D. Ball Squats 
200m run (In or Out)
15 D. Ball Cleans over Shoulder
300m run (In or Out) 
10 D. Ball Squat Cleans
400m run (In or Out) 
5 D. Ball Squat Cleans then over shoulder. 

Thursday 7.21.22 @5:30 pm 

Climb the Ladder

Thirty Minute running clock: 
Each athlete will run the following sequence for total meters. 

100m Assault Runner 
100m Outside run
5/2 Cals Echo Bike 

200m Assault Runner 
200m Outside Run 
6/3 Cals Echo Bike 

Continue the below sequence each subsequent round. 

Each subsequent round: 
+100m Assault Runner 
+100m Outside Run
+1 Echo Bike Calorie  

You will score total meters ran for Assault Runner+Outside runs and total calories on Echo Bike. 


Team Registration Opens today. See link below for registration information.

The date is September 23/24/25 at Proximal Strength gym.

This is the largest and longest running competitive team fitness event in the nation.

Workouts for the Week of 7.10.22

Monday 7.11.22 @5:30 pm

Buck 50

9 Rounds:

150m Moderate pace

150m Fast pace (Mile PR pace)

150m Easy Pace

Rest :60 seconds b/t rounds.

This is a Lactate Threshold workout and you will score for total time.

Thursday 7.14.22 @5:30 pm

easy does it 

2x 5 minutes Easy pace; rest :60 seconds b/t intervals. Try to match meters on the run back within the previous 5:00 minute interval.

Rest 2:00

800m Fast pace

Rest 2:00

2x 4 minutes Easy pace; rest :60 seconds b/t intervals. Try to match meters on the run back within the previous 4:00 minute interval.

Rest 2:00

800m Fast pace

Rest 2:00

2x 3 minutes Easy pace; rest :60 seconds b/t intervals. Try to match meters on the run back within the previous 3:00 minute interval.


This will be an aerobic threshold workout. You will score each 800m Fast pace run. Focus on hitting your Mile PR pace after fatigue of longer easy runs.


Workouts for the week of 6.26.2022

Monday 6.27.2022 @5:30 pm

Bike Sled Run EMOM

Forty Minute Running Clock:


Max Cals Echo bike

7:00 – 10:00 Rest

10:00 – 17:00

Push sled 50 feet, then pull sled back 50 feet. Use straps to pull back.

M=2×45; F=1×45, 1×25

17:00 – 20:00 Rest

20:00 – 40:00

Run 100m every minute for twenty minutes.

There are no prescribed paces on the runs. Just get them done within the time cap. If you need additional rest, then rest for one of the minute intervals.

Doing echo bike is without a doubt one of the best ways to improve your muscular endurance in a short amount of time as your body is constantly battling against resistance and develops anaerobic capacity (releasing energy within a small amount of time and the oxygen demand is surpasses the oxygen supply.)

The run intervals will be considered a speed endurance workout. The bike is intended to be anaerobic conditioning.

You will score total calories on the Echo Bike and total Feet Push/Pull.

There will be no scoring on the run intervals.

Thursday 6.30.22 @5:30 pm

"Four" Gone Conclusion

3 Sets:

3x400m Fast (Mile PR pace), :60 second walk.

Rest 2:00 B/T sets

You will score the workout for total time.

This will be considered a lactate threshold workout. Longer intervals at higher thresholds and less rest b/t sets.


Workouts for the week of 6.20.2022

Core Values

We have core values within our Endurance classes and we would like to thank our athletes for attending our classes and striving to get better everyday.

First and foremost, Keep Moving. No matter the workout or interval your running. Keep Moving forward.

Second, Never Quit. We are faced with trials and tribulation, but keep going. Don’t Quit.

Third, Never Give Up. Through thick and thin, don’t give up. Give the honest effort.

Lastly, Press On. Forget what is behind you, move forward and press on.

Thanks for the continued support of our program and classes.

Workouts for the Week of 6.19.2022

Monday, 6.20.2022 @5:30 pm

back squats 

We are going to start incorporating some strength endurance to help develop leg strength prior to our running workouts.

2×5 Work up with barbell and light weight.

2×3 Work up to 50% to 60% of your one rep max.

2×1 Work up to 70% to 80% of your one rep max.

If you don’t have a one rep max this will be a good opportunity to establish a baseline one rep max.

The Three Bears 

10 Sets:
150m run (Fast Pace)
150m Walk.

This will be a speed endurance type workout with fast paces equaling your MILE PR pace with your running intervals. Focus on recovery walks within 1.5 times your fast paces.

Example: :30 second interval; 1:15 Walking Interval.

This is similar to Goldilocks workout with sustained efforts on your recovery walks.

Score will be overall time and the rest times will be your recovery walks.

This will be a quick workout and focus on your recovery walk pacing. Each 150/150 interval should take approximately 1:45 to 2:30 per round.

Thursday 6.23.22 @5:30 pm

sticking point

5 Sets:
Each Interval will conducted on a 800 meter course. Run to the 800 meter turnaround (200/200) and then back to start line (400).

200m run as fast as possible or you can maintain.
200m Recovery Jog
400m as fast as possible or you can maintain.
100m Walk (This is included within your prescribed rest time)
Rest 3:00 between sets.

This will be a V02 Max workout with shorter intense intervals and more rest time.

This will be scored with five individual times for each round. Focus on maintaining consistent times. Focus on each fast interval time and maintain a :03-:05 second +/- for each 200/400m fast interval.

You will score your time at the end of the 400m interval. The 100m walk will be part of your three minute recovery time.


Hot and Humid!

With weather starting to heat up this week, be sure to hydrate and recognize the symptoms of heat exhaustion. Be sure to let a coach know if your feeling extra hot or flush.

Workouts for the Week of 6.12.22

Monday 6.13.2022 @5:30 pm


4 Rounds:

100m run

5 D.Ball Squats #70/30 (Perform squats on shoulder or in bearhugger position)

6/4 Cals Echo Bike

Rest 2:00

3 Rounds:

200m Run

5 D. Ball Squats #70/30

8/6 Cals Bike

Rest 2:00

2 Rounds:

300m Run

5 D. Ball Squats #70/30

12/10 Cals Bike

Rest 2:00

One Round:

400m Run

5 D. Ball Squats #70/30

24/20 Cals Bike.

You will complete this workout for total time. This will be considered a aerobic and strength style workout.

Thursday 6.16.2022@5:30 pm



Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters

This workout will be for total time.

 Rounds For Time
24 Air Squats
24 Push-Ups
24 Walking Lunges
400 meter Run

Background: U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82d Airborne Division, based in Fort Bragg, NC, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device.

He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

The 6 rounds represent the month (June) and 24 repetitions represent the day Eddie died.

The “Loredo” Hero WOD was designed by Michelle Benedict of CrossFit Fort Bragg and became an official CrossFit Hero WOD when it was posted on the CrossFit Main Site as the workout of the day for Monday, December 31, 2012 (“121231”).


Running Struggles?

Do you often feel like you have two left feet? We can help out and avoid those fears and hang ups about running. We aim to present and conduct challenging warm ups and running workouts every week, but we also adapt to each runners capabilities and capacity with scaling options for each workout we program. We would love to see your out there with us.

Is this how your runs turn out? Two left feet.

Workouts for the Week of 6.5.2022

Monday 6.6.2022 @5:30 pm

It's Possible 

3 Sets:
400m Moderate Pace
:10 sec rest or 50 meter recovery walk;
200m at Faster Pace
:10 sec rest or 50 meter recovery walk;
300m at Fast Pace
:10 sec rest or 50 meter recovery walk;
100m at Fastest Pace or Sprint.
Rest 3:00

This will be a Lactate Threshold workout with a higher volume sets and limited rest in between.

Focus on your paces and work up from moderate to fast paces at the end of each set.

You will score each set for time for three (3) separate scores. Try to maintain consistent times and paces on each set across the board.

Thursday 6.9.2022 @5:30 pm

Two Stroke 

1000 m Moderate Pace,
500m up to 3 min Easy Pace;
Rest 1:00
800m Moderate Pace,
400m up to 2 min Easy Pace;
Rest 1:00
600m Moderate Pace,
300m up to :90 seconds Easy Pace;
Rest 1:00
400m Moderate Pace,
200m up to :60 seconds Easy Pace.

This workout has 2 speeds moderate and easy.

The core focus in this workout is the moderate intervals. Pick an aggressive (& sustainable) speed that you can hold for all 3000m of moderate-paced intervals.

The easy intervals should be slow enough to allow partial recovery. Focus on getting control of your breathing during the initial 30sec of each easy interval.

Start getting your mindset prepared for your next moderate interval in the final 30sec of each easy interval. 🏃‍♀️


Memorial Day “Murph”

Monday May 30, 2022

This Monday we will honoring our military and join millions of others across the world in doing the workout Murph.

Memorial Day is just around the corner (May 31st if you’ve forgotten), and whether you’re new to CrossFit or not, you’ve probably heard about Murph at some point.

In case you’re unfamiliar, “Murph” is a classic CrossFit workout known as a Hero WOD. Hero WOD’s are made by CrossFit to honor the men and women that have fallen in the line of duty. This one is specifically to honor Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan on June 28th, 2005.


1 mile Run

100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run
*With a 20 lb Vest or Body Armor

This workout itself was Michael’s favorite workout to do, which at the time referred to it as “Body Armor”, hence the 20 lb vest or body armor as part of the workout prescription. So, every year, CrossFitters synonymously around the world pay special tribute to Lieutenant Murphy by joining together and suffering through this workout.


Hero WOD’s are not uncommon in the CrossFit community. Besides the story of an amazing human being who gave his courage and ultimate sacrifice for his team and country (which we’re about to get to), it also gives us a chance to pay tribute to other Hero WOD’s such as J.T.MichaelRandy, and Nate. CrossFit still makes new Hero workouts to this day.

“These men were fathers, husbands and sons. They were brothers to their fellow SEALs. They were also CrossFitters. In their actions, these men embodied the values and spirit of true heroes, and to immortalize their courage, bravery and self-sacrifice, the CrossFit Hero workouts were created.”–Russel Berger, CrossFit

So what made Lieutenant Murphy’s story so impactful? Here’s an excerpt about what went down in Afghanistan in June 2005:

On June 28, 2005, Lt. Murphy was the officer-in-charge of a four-man SEAL element in support of Operation Red Wing tasked with finding key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. It is believed the goat herders immediately reported the SEALs’ presence to Taliban fighters.–A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force. Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.–Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire.  This deliberate and heroic act deprived him of cover and made him a target for the enemy.  While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point, he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in.  Severely wounded, Lt. Murphy returned to his cover position with his men and continued the battle.–As a result of Murphy’s call, an MH-47 Chinook helicopter, with eight additional SEALs and eight Army Night Stalkers aboard, was sent in as part of the QRF to extract the four embattled SEALs. As the Chinook drew nearer to the fight, a rocket-propelled grenade hit the helicopter, causing it to crash and killing all 16 men aboard.–On the ground and nearly out of ammunition, the four SEALs, continued to fight.  By the end of a two-hour gunfight that careened through the hills and over cliffs, Murphy, Gunner’s Mate 2nd Class (SEAL) Danny Dietz and Sonar Technician 2nd Class (SEAL) Matthew Axelson had fallen. An estimated 35 Taliban were also dead.  The fourth SEAL, Hospital Corpsman 2nd Class (SEAL) Marcus Luttrell, was blasted over a ridge by a rocket-propelled grenade and knocked unconscious. Though severely wounded, the fourth SEAL and sole survivor, Luttrell, was able to evade the enemy for nearly a day; after which local nationals came to his aide, carrying him to a nearby village where they kept him for three more days. Luttrell was rescued by U.S. Forces on July 2, 2005.–By his undaunted courage, intrepid fighting spirit and inspirational devotion to his men in the face of certain death, Lt. Murphy was able to relay the position of his unit, an act that ultimately led to the rescue of Luttrell and the recovery of the remains of the three who were killed in the battle.–Lt. Murphy was buried at Calverton National Cemetery less than 20 miles from his childhood home. Lt. Murphy’s other personal awards include the Purple Heart, Combat Action Ribbon, the Joint Service Commendation Medal, the Navy and Marine Corps Commendation Medal, Afghanistan Campaign Ribbon and National Defense Service Medal.—Murph Foundation

Crazy story right? Now it’s all starting to make a little more sense on why CrossFitters make a big deal out of Memorial Day and Murph. It’s the least we can do to honor the courage and selfless sacrifice that was made that day.

Information provided by

Thursday 6.2.2022

Two Step 

1600m Easy Pace with 10/steps at a fast pace every 1 min,
Rest :90sec
1600m Easy Pace with 20/steps at a fast pace every 1 min,
Rest :90sec
1600m Easy Pace with 30/steps at a fast pace every 2min,

Focus on the steps every minute and be intentional in going at a fast pace. This will start to get challenging as you continue thru the workout. This will start to feel like a EMOM style workout with high volume meters.

This will border on a aerobic threshold workout. Steady workout with moderate intensities.