WOD’s for the Week of 9/10

*********** CFE HOA Training Clinics  Start THIS SATURDAY !!!!!!!

Are you signed up? Registration closes Friday!!! Get signed up at the front desk of either gym. This Saturday we will kick things off with a two hour clinic starting at 7AM where we will spend time reviewing the basics of Crossfit Endurance and teaching proper running form. Participants can expect to learn a little about the program, have a video analysis of their running form, learn lots of great drills to help teach and reinforce proper form and finish things off with a quick but nasty CFE style WOD. The following 5 Saturdays will all start at 8AM and be focused on reviewing running drills and form and doing team style endurance based WOD’s involving not just running but all the CF lifts and movements you love. See you on Saturday!!!!!!!

Short Interval (Mon 5pm, Tues 10AM): 10 x :30 on :30 off

 C2: 10  x :30 on :30 off

 Long Interval (Thurs 10AM, Thurs 5PM): 300M 1:00 rest, 800M 2:00 rest, 1000M 3:00 rest, 1200M cool down- Scale distances as needed to maintain intensity.

 C2: 1:00 on, 1:00 off, 3:00 on, 2:00 0ff, 4:00 on, 3:00 off, 5:00 on

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): 15K TT


1. CFE HOA Training Clinics  Start THIS Saturday!!!!!!! Get signed up 🙂

2 thoughts on “WOD’s for the Week of 9/10

  1. We had a nice turn out tonight for endurance! Strong work to all who did the :30 on :30 off out at the dead end.
    I opted for the rower this afternoon before class and did the same workout. My distances ranged from 113-123……. I miss running 😦


  2. I had a great group on Tuesday, Jen and Mary did so good with the 30 on 30 off. I did the workout at the track on Wednesday! Fun times!

    Thursday morning, Mary and Adrian brought some great running form to the class. Way to really hone in on your form and splits.

    Mary: 1:24/4:02/5:24/6:46
    Adrian: 1:25/3:49/4:55/5:52

    See you a the seminar Saturday! If you haven’t signed up, do so tomorrow!

    LOVE! kt


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