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


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! 🙂

5 thoughts on “WOD’s for the Week of 9/3

  1. Tough endurance tonight. Lot of drills and warm up to get us going.
    Maybe ran close to mile and half.
    The rest time really tested your endurance tonight. Nice work by Barb and Shane tonight.


  2. Fun morning at CFE! This one is rough! It was an all-chick crew today. We talked about our feelings and braided each other’s hair. (That’s not true at all.) Welcome back to CFE, Mary Michal, and thanks KT!


  3. Great work this week, peeps!
    Tuesday runners really gave it their all, and running form is looking SWWWWEEEET!
    Today I had Julie, Andy and B. Rice for 4×800’s!
    Julie: 326/323/326/328
    Andy: 305/305/313/301
    Brian: 338/338/341/335

    Thanks Scott, your timing services were a big help!

    Everyone! Check out the mobilitywod.com for help with injuries!!!



    1. Keeping time was the least I could do. Whole30 and snatches kicked my butt this week. Thanks for the pre and post workout diet tips KT. They really helped!!! Hopefully I’ll be back to normal next week.


    2. Good class on Thursday. Julie floats when she runs. Great work Andy. KT way to encourage us on our form. I found myself sucking wind but stuck with the form and it really helps out when your body begins to hit that wall. I am ready for the endurance HOA and getting my endurance on for HOA this year. Gonna be awesome.


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