WODS for the Week of 6/25

Short Interval (Mon 5pm, Tues 10AM):  10 x 30 seconds max effort, rest 2:00 between each rep

C2: 10 x 30 seconds max effort, rest 2:00 between each rep

Long Interval (Thurs 10AM, Thurs 5PM):  3-5 x 800m, rest 3:00 between, hold splits within 2-3 seconds

C2: 3-5 x 1000m, rest 3:00 between, hold splits within 2-3 seconds

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):  10M TT

Announcements:

1. This is the last week of a 12 week training cycle that we have been working through. Next week will be “The Endurance Total”. We will spend a week running time trial (all out efforts) of some of the most common distances we run in CFE to test where you are at in your running abilities. So mark your calendars and don’t miss class next week for “Endurance Total”.

2. Freedom Run of the Ozarks this Saturday 6/30- 5K, 1oK, Half- Marathon

3. Starting this Mon. and cont. every Mon. at 6PM CFS will hold Nutrition Hour from 6-7PM. Click HERE for more details.