Welcome endurance athletes to 2012, and the kick off of Crossfit Springfield’s Endurance Group!!! We are super excited to add endurance training to CFS class offerings. We will kick things off Monday, January 9, at 5 p.m. Please meet back by the rowers in the “endurance corner” of the gym. Dress warm, and try to avoid wearing too much black as it gets dark at 5:30. Below are the workouts for week one of endurance group. If you are unable to make any of the offered times please use our facebook page to seek out other runners to do the workouts with. I will also post a C2 workout in addition to the long and short interval workouts for those athletes who prefer to stay inside on colder days and have their butt kicked on the rower. Class will start off with a short warm-up run, running drills to help improve our running form, the endurance WOD for the day, and 10-15 minutes of mobility work or core work. Please explore the “About Us”, “Class Info”, and “Coaches” tabs above for info about the endurance group. Post any questions to comments. We will utilize this blog for weekly workouts, upcoming events, videos and info on pose running. Please continue to use the “crossfit running” facebook page to communicate and encourage each other. If you are not already friends with us on facebook use the link to the right to join us on facebook. Looking forward to seeing all of you!
Short Interval: 6-12 x200m w/ 2 min rest between
C2: 6-12 x250m w/2 min rest
Long Interval: 2-5x800m w/ 3 min rest between
C2: 2-5x 1000m w 3min rest between