* CF Springfield’s very best represent at Regionals last weekend in Chicago! Short Interval (Mon 5pm, Tues 10AM): 6:00 of 100m sprints on 0:30, rest 3:00, 4:00 of 100m sprints on 0:30, rest 2:00, 2:00 of 100m sprints on 0:30 (This workout consists of 3 sets: 6:00, 4:00 and 2:00. The athlete will perform 100m sprintsContinue reading “WOD’s for The Week of 5/28”
Monthly Archives: May 2012
Get off the beaten path!
By Kristy Taylor Ron Bogart hitting the trails at Dogwood Canyon Wanna hit the trails this year? Here are some great places to get off the beaten path! Lake Springfield Trail Head at the Boathouse officially begins and ends at the trailhead located at the east end of Lake Springfield Park near the boat launch.Continue reading “Get off the beaten path!”
WODs for the Week of 5/21
Congratulations to all of our CFS members who represented this weekend in Chicago at the North Central Regionals. Congrats also to CFS Endurance members who participated in the Joplin 1/2 Marathon this weekend. Way to represent CFE ladies! LAST CALL FOR T-SHIRTS!!!!!!!!! MONDAY WILL BE THE LAST DAY FOR CFE T-SHIRT ORDERS AND MONEY. PLEASEContinue reading “WODs for the Week of 5/21”
WOD’s for the Week of 5/14
Alright CFE-Springfield, the t-shirts are ready for order! See the above pic for your choices. You can print your order form off the site by clicking on the following link: CFE Order Form , or you can find order forms in the back of the gym where we meet for CFE. We will provide an envelopeContinue reading “WOD’s for the Week of 5/14”
Karen Shares her 1/2 Marathon Story
By Karen Harris I started running in December of 2010 and have been chasing my ever-evolving goals since! Making goals that are attainable is key for me, as I want to be able to relish in success as I continue on my journey. My first goal in my running journey was simply to show up and “run”Continue reading “Karen Shares her 1/2 Marathon Story”
WOD’s for the Week of 5/7
Short Interval (Mon 5pm, Tues 10AM): 400m TT, rest 2:00, then 6-8 x 200m, hold all times within 2-3 seconds, rest 1:30 between each 200m C2: 500m TT, rest 2:00, then 6-8 x 250m, hold all times within 2-3 seconds, rest 1:45 between each 250m Long Interval (Thurs 10AM, Thurs 5PM): 300M 1:00 rest, 800M 2:00 rest, 1000MContinue reading “WOD’s for the Week of 5/7”
Bacon Tutus and Jumping Through Fire?! Must be a Warrior Dash Recap!
By: Warrior Mom, Amy Hietter No one has ever said to me, “Amy, great job changing those dirty diapers today!” or, “Way to clean up all that baby vomit! Good work!” Being a mom is not glamorous. It’s gritty and tough. When asked if I wanted to run the Warrior Dash in Dallas TX, IContinue reading “Bacon Tutus and Jumping Through Fire?! Must be a Warrior Dash Recap!”
Are you signed up?- CFE Seminar in 5 weeks!
Are you signed up for the upcoming Endurance Seminar. I am!!! Hope you can join me for this awesome weekend with the CFE staff.
Proximal Endurance 