Dr Dave, Cindy and Jen C represent at the Panther Run! Nice work guys.
We are changing things up a bit this week at CFE (we aim to be constantly varied as well!) Mon/Tues we will perform the hero WOD “Bradley” for our short interval workout. This workout is interval based with 100M sprints, pull-ups and burpees. U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.
Short Interval (Mon 5pm, Tues 10AM): “Bradley” 10 rounds for time: sprint 100M 10 pull-ups, sprint 100M, 1o burpees, rest 30 sec
C2: “Floating Bradley” 10 rounds for time: row 100M 10 pull-ups, row 100M, 1o burpees, rest 30 sec
Long Interval (Thurs 10AM, Thurs 5PM): 2 – 4 x 1000m, rest 3:00 hold splits within 5-7 seconds
C2: 2 – 4 x 1000m, rest 3:00 hold splits within 5-7 seconds
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): 10k TT
1. Saturday 10/13- CFE HOA Training Clinic #5 8AM-9AM at CFS-west. Check the blog Friday for the WOD.
2. Tough Mudder this Saturday!