WOD’s for the Week of 2/25

 

Short Interval (Mon 5pm, Tues 10AM): 20 x 100 meters  on 1:00

C2: 20 x 125 meters on 1:00

Long Interval (Thurs 10AM, Thurs 5PM): 3 x 1 Mile with 5:00 Rest

C2: 3 x 1 Mile with 5:00 Rest

Announcements:

1. 1/2 marathon training class 3/ 2 @ 8AM .

2. Crossfit Endurance Trainers Course @ Crossfit of the Ozarks 3/30-3/31- Don’t miss this! Awesome opportunity!

3. 3/9- Gladiator Run

4. 3/16 Sham Rox-15K & 5K

5. 3/23- Pitter Pat 5K and 10K

WOD’s for the Week of 2/18

CFSC_Endurance_BlackCFE Seminar pic

 

Are you signed up for the upcoming CFE Seminar at Crossfit of the Ozarks coming up 3/30-3/31. You don’t want to miss this awesome seminar for both crossfitters and endurance athletes alike. Follow the link below to get signed up.

Short Interval (Mon 5pm, Tues 10AM): “Short Tosh” – 3 rounds for time (100, 200, 400)  Rest the exact amount of time it takes you to do each effort.

C2: “Short Tosh” – 3 rounds for time, row (125, 250, 500)Rest the exact amount of time it takes you to do each effort.

Long Interval (Thurs 10AM, Thurs 5PM): 3 x 1200 with 3:00 Rest

C2: 3 x 1200 with 3:00 Rest

Announcements:

1. 1/2 marathon training class 2/ 23 @ 8AM .

2. Crossfit Endurance Trainers Course @ Crossfit of the Ozarks 3/30-3/31– Don’t miss this! Awesome opportunity!

3. 3/9- Gladiator Run

4. 3/16 Sham Rox-15K & 5K  

5. 3/23- Pitter  Pat 5K and 10K

WOD’s for the Week of 2/11

Vin once again shows us how its done!

Short Interval (Mon 5pm, Tues 10AM):  8 x 300 with 60 seconds Rest

C2:  8 x 375 with 60 seconds Rest

Long Interval (Thurs 10AM, Thurs 5PM): “Mack’s 20:10” (Tabata run until a total of 2 Miles Completed)

C2: “Mack’s 20:10” (Tabata row until a total of 2 Miles Completed)

Announcements:

1. This Saturday we will start our first 8AM 1/2 Marathon Training class. If you missed the meeting on Sunday and are interested please see a CFE coach for more details.

WOD’s for the Week of 2/4

1/2 marathon flyer

Announcing the Crossfit Endurance Springfield 1/2 Marathon Training Program. Informational meeting THIS Sunday 2/10 @ 12:30PM. Classes start 2/16 @ 8AM. See flyer for further details. Please register and pay at the front desk. Please direct any questions to Chad, Kristy or Elizabeth.

Short Interval (Mon 5pm, Tues 10AM): “Helen” – 3 Rounds for time of Run 400, 21 KB Swings 55/35, 12 Pull Ups

C2: “Rowing Helen” – 3 rounds for time of Row 500, 21 KB Swings 55/35, 12 Pull Ups

Long Interval (Thurs 10AM, Thurs 5PM): 3 x 1000 with 3:00 Rest

C2: 3 x 1000 with 3:00 Rest

Announcements: