WOD’s For The Week of 3/26

He tears it up on the lifting platform...
Now Vincent Mhire owns it at CFE with beautiful Pose running form!



Short Interval (Mon 5pm, Tues 10AM): 6-8x200m rest 1:00 hold 2-3 sec (Compare times to 1/23/2012)

C2: 6-8x250m rest 1:00 hold effort 2-3 sec

Long Interval (Thurs 10AM, Thurs 5PM): 2-4 x1Mile rest 5:00 hold 5-10sec……… yep thats right hopefully we have better luck with the weather this week

C2: 2-4 x2000m rest 5:00 hold 5-10sec

Long Run (not coached,  ideally done on the weekend for the athlete training for an upcoming race or wanting to add a long run into their workouts): 5K or 10K TT. This weekend is the Pitter Pat 5k and 10K. Checkout our Upcoming Events tab for more info. KT and I will be there, how about you?

****** For all you moms&dads out there…. there is now childcare available during KT’s 10AM Tues/Thurs class so come outside and enjoy the sunshine with us!

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7 thoughts on “WOD’s For The Week of 3/26

  1. The 5PM crew ran out in front of the gym tonight due to the packed parking lot. Hope you guys enjoyed the hill! We had a big group tonight. Post your times to comments if I did not get them from you.

    Andy 36 35 35 35 35 35 35 33
    Kim 51 53 52 56 63
    Cameron 31 33 35 40 40 40
    Shanna 39 42 44 45 45 43 42 43
    Rhonda 41 45 51 52 54 54
    Brian 42 36 40 38 41 33
    Jason 39 34 39 34 39 33
    Leslie – 44 46 41 45 41 47 40
    Abby 44 38 45 41 49 45
    Karen 61 58 64 55 63 63 64 55
    Maggie 58 52 60 55 61 59 62 64
    Beth 52 47 50 46 48 53

  2. Good 10 am class this morning!
    Jenny: 48/49/48/47/46/45/47/45
    Natosha: 39/42/43/42/47/41/41/42/41
    James: 1:07/1:01/:58/1:03/1:06/1:20
    Cindy: 53/49/50/48/47/55/54
    Lisa: 48/46/48/47/48/47/55/54
    Julie: 1:20/1:20/-/-/1:15/1:19/-/-
    Vincent: 38/39/34/-/30/22/18/20/38
    Caroline: 1:07/1:05/-/-/1:03/1:06/1:09/1:03

    I stayed after:
    KT: 43/44/44/44/44/43/44/45

  3. Beautiful evening for some mile repeats! Everyone did great. Afterwards we spent some time mobilizing with the lacrosse balls with Chad. Today was the last day of a 12 week cycle that we have just completed. Stay tuned next week for some benchmark woorkouts to see how your training is progressing.

    Troy 6:28 6:30 6:35 6:35
    Brian T 10:24 8:30 9:05 9:26
    Cameron 6:32 7:09
    Brian R 7:24 7:53
    Jason 7:12 7:24
    Abby 7:59 8:30
    Beth 8:42 8:57 9:06 9:09
    Kim 10:00 10:05 10:30
    Karen 10:24 11:30 11:15
    Angie 11:29 12:35

  4. 10 a.m. Thursday Class! 1-mile repeats with 5:00 rest in between:

    Rana: 7:55/7:56/-/-
    Natosha 8:05/7:40/-/-
    Melissa: 7:28/7:38/-/-
    Leslie: 8:35/8:10*/8:16/-
    Dan: 8:20/7:47/7:52/7:45

    *Denotes a PR!!

    Great job everyone!!!

    Good luck to everyone racing this weekend!!!!

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