Panther Run coming up 10/6! You don’t want to miss this awesome fall race with the biggest prize giveaway of any race in the Ozarks. All racers are entered into the drawing for over $17,000 in prizes. Come join Crossfit Endurance Springfield at the Panther run on the 6th and put your training and your luck to the test! For more info check our Upcoming Events Tab
Short Interval (Mon 5pm, Tues 10AM): 6-12 x 200m w/ 2 min rest
C2: 6-12 x 250m w/ 2 min rest
Long Interval (Thurs 10AM, Thurs 5PM): 5 x 800m w/ 3 min rest
C2: 5 x 1000m w/ 3 min rest
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): 5k TT
ANNOUNCEMENTS:
1. Saturday 9/29- CFE HOA Training Clinic #3 8AM-9AM at CFS-west. Check the blog Friday for the WOD.
Proximal Endurance 
It was great to have some old faces back at CFE tonight! Good work ladies and Scott!
Karen 52 56 62 58 54 55
Leslie 45 46 44 44 43 43
April 42 44 44 43 43 44 44 43
Tina 62 60 63 62 65 64 63 59
Barbra 42 42 41 41 42 42 41 39
Scott 36 36 37 37 37 37
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It was a great night, PR on my 200m. Hoping this hip “pain” was a fluke and goes away stat.
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Great short intervals this morning!
Mary: 40/42/42/44/44/43
Tosh: 37/38/39/38/39/38
Justin: 34/35/41/40/42/35
Ronessa: 43/43/37/44/43/42
Ronna: 44/44/48/47/48/44
KT: 38/41/39/40/39/39
Strong wind! YUCK~
Great work!!!!!
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5×800’s and a little soggy this morning!
Ronessa: 4:02/3:56/3:54/3:57/3:48
Justin: 3:50/3:15/3:20/3:40/3:23
Mary: 4:08/3:55/3:55/3:59/4:02
KT: 3:47/3:30/3:30/3:26/3:31
We all took the first interval a little slower, warming up and getting a feel for pace. I was happy to see everyone hang close on their times for the last four. Great work!
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My thursday PM crew! Great work on the 800’s! We had an awesome chat afterwards on pacing. Proud of all of you! Sorry I did not jot down your times for the site but they are still on the whiteboard if you need them! See you all this weekend for HOA clinic #3!- elizabeth
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