Crossfit Springfield Endurance
New Year New You
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
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!
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.
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:
