WOD’s for the Week of 8/13

CFE representing at The Tiger Tri this weekend! Congrats to Amy who took first in her age group!

Short Interval (Mon 5pm, Tues 10AM):  10x30sec max effort, Rest 2:00 post distance to comments

 C2: 10x30sec max effort, Rest 2:00 post distance to comments

 Long Interval (Thurs 10AM, Thurs 5PM):  3 x 1M TT, rest 4:00

C2: 3 x 1500m TT, rest 4:00

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): 3 x 2M, rest 5:00 b/w reps, hold splits within 5-10 seconds


1. Several athletes from CFS will be traveling to Dallas this weekend to compete in the Europa Get Fit and Sports Expo team competition. Make sure to wish them well!

6 thoughts on “WOD’s for the Week of 8/13

  1. Stuck around last night and did my short interval rows. Did 10 intervals at 30 seconds then minute rest in between. Averaged about 10 to 11 calories in 30 seconds. High of 14 calories and low of 9 calories.

    No ninja rolls. I am sure that was a sight to see Scott. Maybe next week Ninja Rolls in a skirt.


  2. Thanks KT!! I’m not sure how “ninja” it is to be assisted on a backwards roll, but I do know it takes a heck of a coach to accomplish what you do:)

    Brian, I don’t have any skirts so if you’ll bring me one of yours, Ill do some more ninja rolls in it!


  3. Congrats to the 5PMers who stuck it out through 3x1mi times trial! Make sure you guys update that PR board if you are crushing those old times…. Like Scott!
    Jason 6:33 7:30 7:01
    Scott 7:36 8:42 10:15
    Jen 7:50 8:52… post pnuemonia! strong work
    Justin 6:47 9:10 7:59


    1. Great job by all who toughed this one out. Love doing all out efforts every once in a while. I learn just how far my endurance has come in just a few short months. Now I can work on getting those times just a little closer together. Really proud of my wife Jen for not only toughing it out after being sick, but getting her PR as well.


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