Monthly Archives: November 2012

Short Interval (Mon 5pm, Tues 10AM): 4 – 8 x 400m, rest 2:00, hold within 3-5 seconds C2:  4 – 8 x 500m, rest 2:00, hold within 3-5 seconds Long Interval (Thurs 10AM, Thurs 5PM):  “Tosh” 3 x (200m + 400m + 600m) Work:Rest 1:1. Rest the exact time it takes to complete each interval inContinue reading “WOD’s for the Week of 11/26”

5k Gone Bad will be the WOD THIS Saturday, November 24, 2012.  It will be a much smaller event as compared to the past two years – running during the 9, 10, and 11a.m. WOD times at both CFS West and CFS East. There will be a $15 registration fee at the door, with proceedsContinue reading “WOD’s for the Week of 11/19”

Coach Chad rockin the Tough Mudder a few weeks ago! Please join me in thanking Chad for everything he does for the CFE program! * Keepin’ it real this week at CFE with some new WOD’s! Hope you can join us 🙂 Short Interval (Mon 5pm, Tues 10AM):  “Tumilson”- 8 rounds for time: run 200Continue reading “WODS for the Week of 11/12”

Congrats to all the HOA4 Competitors this past weekend. It was an absolute blast to watch you all compete. CF Endurance  will be putting in a request to borrow the walls ASAP! Short Interval (Mon 5pm, Tues 10AM):  2-6 x 200m, rest 1:00, hold within 2-3 seconds, then 2-6 x 400m, rest 1:30, hold withinContinue reading “WOD’s for the Week of 11/5”