Short Interval (Mon 5pm, Tues 10AM): 4-8x 400M Rest 1:30, hold 3-5sec (Compare times to 2/12/12)
C2: 4-6x 500M Rest 1:30, hold 3-5 sec
Long Interval (Thurs 10AM, Thurs 5PM): 2-4x 1000M Rest 3:00, hold 3-5 sec (Compare times to 1/29/12)
C2: 2-4x 1250, Rest 3:00, hold 3-5 sec
Long Run (not coached, ideally done on the weekend for the athlete training for an upcoming race): 5K 0r 10K time trial – this is an all out effort, should be your only workout of the day.
* We have noticed a trend of fewer people on long interval day! Don’t let those longer distances scare you off!! Remember everything we do in Crossfit is scalable and this applies to CFE as well. If the long interval days are to long for you please come and the coaches will help you find a distance that is appropriate for you no matter what the workout is!