Short Interval (Mon 5pm, Tues 10AM):  8-10  x 200m w/ 2 min rest, hold each split within 2-3 sec of each other

C2: 8-10  x 250m w/ 2 min rest, hold each split within 2-3 sec of each other

Long Interval (Thurs 10AM, Thurs 5PM): “Newport Beach Crippler” 30 body weight back squats, run 1 mile

C2: “Newport Beach Crippler” 30 body weight back squats, row 2000M

Announcements

1. Happy New Year! What are your endurance goals in the New Year? Post to comments.

2. Urban Orienteering Race coming up 2/1 At Springfield Brew Co.

Short Interval (Mon 5pm, Tues 10AM): NO CLASS….. MERRY CHRISTMAS! But if you must (on your own!)…….  6-8 x (1:30 on, 1:00 off)

C2:  6-8 x (1:30 on, 1:00 off)

Long Interval (Thurs 10AM, Thurs 5PM):  1000m rest 2:30, 1200m rest 3:00, 1600m cool down (scale distances as necessary to maintain times around 5:00, 6:00 and 7:00 for each distance written)

C2: 5:00 on rest 2:30, 6:00 on rest 3:00, 7:00 on, cool down

Announcements:

1. Merry Christmas CFE Springfield! Hope Santa brings you some new running kicks and some warm weather running gear!

2. Crossfit of the Ozarks is hosting a Crossfit Endurance Trainers Coarse March 30th and 31st. Don’t miss this awesome cert right here in Springfield. For more info check out http://www.regonline.com/builder/site/Default.aspx?EventID=1179087  This course is great for athletes of all interests, not just endurance athletes. Hurry and sign up before slots fill up!

Short Interval (Mon 5pm, Tues 10AM): “Death by 10 M” With a continuously running clock, EMOM run 10 meters, increase by 10M each round until failure. Post total rounds to comments.

C2: “Death by 20 M” With a running clock, row 20 meters the first minute, 40 meters the second minute, and so on until you cannot complete the prescribed distance for the current minute. Post your distance for the last (incomplete minute), and the total distance traveled.

Long Interval (Thurs 10AM, Thurs 5PM): 20:00 to get as far through this progression as possible: 100, 200, 300, 400, 500, 600, etc…

C2: 20:00 to get as far through this progression as possible: 100, 200, 300, 400, 500, 600, etc…

Announcements:  Congrats Elizabeth and Andy Koch and family, on the birth of their new daughter!

 

Congrats to CFE Coach KT on her “Prettiest Pose” Woddy this weekend at the first annual Woddy Awards!

Short Interval (Mon 5pm, Tues 10AM): 10 burpees sprint 100M, 9 burpees  sprint 100M, 8 burpees sprint 100M ……..

C2: 10 burpees row 150 meters, 9 burpees row 150 meters, 8 burpees row 150 meters……..

Long Interval (Thurs 10AM, Thurs 5PM): 2-3 x 1M TT, rest 5:00 between each effort

C2: 2-3 x 1M TT, rest 5:00 between each effort

Announcements:

1. Frosty Paws 5K this Saturday

2. Shred Fest this weekend, go support several of our CFS athletes!