WOD’s for the Week of 9/3

A HUGE congrats to CF/CFE athlete Troy Caron who recently completed the Louisville full IM!

Short Interval (Mon 5pm, Tues 10AM): (There WILL be CFE on Monday night as usual with Coach Chad!) 1:00 on, 1:00 off, 1:00 on, 0:50 off, 1:00 on, 0:40 off, 1:00 on, 0:30 off, 1:00 on, 0:20 off, 1:00 on, 0:10 off, 1:00 on All-out efforts!

 C2: 1:00 on, 1:00 off, 1:00 on, 0:50 off, 1:00 on, 0:40 off, 1:00 on, 0:30 off, 1:00 on, 0:20 off, 1:00 on, 0:10 off, 1:00 on All-out efforts!

 Long Interval (Thurs 10AM, Thurs 5PM): 4 x 800m; hold splits within 3-5 seconds; rest 2:00

 C2: 2 rounds of (1000m + 1200m); hold consistent efforts across both sets; rest 1:00 between 1000m and 1200m; rest 3:00 between rounds

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. CFE HOA Training Clinics coming up September 15th– Sign up with a coach or at the front desk!!! Don’t wait till the last min, please! 🙂