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