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 proceeds benefiting One Soul Purpose, a local non-profit charity providing running shoes and basic necessities to Title 1 elementary school children. Come out on Saturday wearing your CFE Springfield gear and show everyone what CFE is all about.
Short Interval (Mon 5pm, Tues 10AM): 6:00 of 100m sprints on 0:30, rest 3:00, 4:00 of 100m sprints on 0:30, rest 2:00, 2:00 of 100m sprints on 0:30
C2: 6:00 of 100m sprints on 0:30, rest 3:00, 4:00 of 100m sprints on 0:30, rest 2:00, 2:00 of 100m sprints on 0:30
Long Interval (Thurs 10AM, Thurs 5PM): Turkey Trot! Post times to comments
C2: Get off the rower and run the Turkey Trot!
1. No Thursday classes this week…. go run the Turkey Trot with KT and represent.
2. Saturday 5k GONE BAD!!!! Wear your CFE shirt!