A huge congrats and high five to CFE Coach KT on taking first place in her age division this past weekend at Dogwood!
Short Interval (Mon 5pm, Tues 10AM): 4-8 x 400m, rest 1:30, hold within 3-5 seconds
C2: 4-8 x 400m, rest 1:30, hold within 3-5 seconds
Long Interval (Thurs 10AM, Thurs 5PM): 2-6 x 1000m, rest 2:00-3:00, hold within 3-5 seconds
C2: 2-6 x 1200m, rest 2:00-3:00, hold within 3-5 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): 7M TT pace
ANNOUNCEMENTS:
Proximal Strength Endurance 
Yay KT!! Congrats girl!!
Congrats to Jen Taylor who placed first in her division this weekend at the OC Run in Ozark. Her 11 year old son Hayden also got 5th overall.
I’m proud of all the Taylor girls!! Nice work ladies. Jen I am one proud husband:)
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Lessons in endurance and pacing tonight! You guys did awesome. Thanks for all the hard work you guys are putting out there. You are all going to do awesome at HOA this year. So proud!
Scott 1:36 1:36 1:36 1:28(?)
April 1:44 1:44 1:47 1:46 1:51
Jess 1:39 1:39 1:38 1:35 1:41
Jen C 1:43 1:46 1:50 1:51
B Rice 1:28 1:28 1:28 1:24
Heather 1:34 1:35 1:36 1:37
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Sorry Elizabeth, working for the government has made my penmanship turn to crap. My last one was 1:36 as well. Cadence was key tonight!! Great class. Brian Rice will always be a hero of mine!
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Thanks for the kudos! Dogwood was beautiful! Congrats Jen! – kt
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Great Job Jen. Proud of you and your son’s accomplishments. Scott your too nice. Like I told you, this time next year you will be whipping me in the WODS and Endurance. Shout out to the Taylors for kicking some ass.
Nice little endurance class before HOA. Held my times tonight and even close to my PR in the 400. Sometimes the light bulb comes on about my form.
Thanks for the constant push and correcting me on my form Elizabeth and Chad.
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Great work this morning! 4x400s
Meg – 136/130/131/133
Mary – 136/133/137/145
Tosh – 127/129/127/129
Justin – 120/125/129/124
Ronessa – 142/138/135/140
JJ – 145/137/133/131
Check back to see older 400 times – track your progress!
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Good job on the 1000’s today!
Warmed up with a 600m jog and 4x40m sled pushes @165#
Dynamic and drills followed by:
2×1000
Alissa – 442/443
Rana – 440
Bethany – 519/529
Steve (first time!!) – 617/644
Mobility work on hip flexers, gluts, and hamstrings!
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My hands are still numb from tonight! I would be interested to know the temp difference between our AM and PM class today! Jess and April toughed it out and put in some solid 1K repeats. Nice work ladies
April 5:08 515 5 5:18
Jess 4:55 5:04 4:58
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Thank YOU Elizabeth and Chad, for standing out there freezing your tushies off for us!!
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Had to do my long intervals after the noon WOD today. Not to rub it in, but it was much better outside this afternoon than it was last night:)
4:36, 4:39, 4:34
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