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
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.
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