WOD’s for the Week of 12/17

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…

 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):  

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

Welcome to the world sweet little Alexandra Jo Koch!

4 thoughts on “WOD’s for the Week of 12/17

  1. Hey guys! Just wanted to say hello from the couch and thanks for all the congrats and well wishes. Alexandra and I have been doing awesome. I miss you guys and am looking forward to coming back…. probably next week? I most def met my endurance goal of PR’ing my labor time. Alex came charging into the world in true CFE style…. no long slow distance for this girl! It was high intensity, hard and fast… about 30 min! Looking so forward to getting back to training…. Can’t be having B. Rice beat me in running WOD’s!- Elizabeth and Alexandra 🙂


  2. What a beautiful baby!! Does anyone else think she looks like Andy? Great job guys. She looks perfect.

    Chads doing a great job coaching as always, but it’s never the same without you guys. (That include you Andy. Come run.)

    I have odd hours at work this week so I came out and knocked both of these out tonight before the 6pm WOD. I chose to row the short interval to work on my rowing. Made it through 13 minutes adding 20m each 1 min interval. Then made it through 1000m running the long interval.

    Great day for a run! Now it’s off to pay tribute to the 26 angels from CT. What an awesome gym that we are a part of. Some of the best hearted people in the world are right here at CFS. I love being a small part of it.



  3. Meegan, JJ, and I did the 20 min max interval workout this morning…I made it to the 600m, and pr-d on my 500m time at 1:54.7! I was kinda spent after that!
    JJ made it through 600, Meegan was in 800!
    Nice job peeps! WAYYYYYYY warmer inside on the rowers today! 😉


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