WODs for the Week of 4/29- CFE TOTAL

15058_10200547393000777_662876139_n 389007_3033881783617_900506045_n

Congrats to Jerry Stewart on his 1:50 1/2marathon and to the Golden Girls on completion of the Warrior Dash! So proud of all the training you guys have been putting in and all your achievements! 

Are you ready to put your training to the test this week, see where you are and establish some PR’s? Its “CFE Total” this week!  This is a great opportunity for those who have been training with us to test where they are and an opportunity for those who have been wanting to try CFE out to see where your running times are.  Update the PR board with new times and goals. If you don’t come defend your spot on the PR board this week you may lose it!

Short Interval (Mon 5pm, Tues 10AM): Perform each distance as an all out time trial effort. Rest approx 5 min between each sprint- 2ooM TT, 400M TT, 800M TT, 1mile TT

C2: 250MTT, 500M TT, 1000MTT, 2000M TT

Long Interval (Thurs 10AM, Thurs 5PM): 5K TT

C2: 5K TT

Announcements:

1. 1/2 marathon training class 5/ 4 @ 8AM- LAST CLASS

2. Go Girl 1/2 Marathon Countdown- 2 weeks!!! Make sure you are figuring out your nutrition plan, wardrobe etc

 

Advertisements

WOD’s for the Week of 4/22

christianoliviascott and karen

 

 

Congrats to all our runners this weekend! Scott and Karen represented at the Camp Barnabas 1/2 marathon, Christian took home a first place finish at the kids color run and Olivia ran her first race! 

Short Interval (Mon 5pm, Tues 10AM): Run 200, 60 seconds rest, Run 200, 50 seconds rest, Run 200, 40 seconds rest, Run 200, 30 seconds rest, Run 200, 20 seconds rest, Run 200, 10 Seconds Rest, Run 200, 20 seconds rest, Run 200, 30 seconds rest, Run 200, 40 seconds rest, Run 200, 50 seconds rest, Run 200

C2: Row 250, 60 seconds rest, Row 250, 50 seconds rest, Row 250, 40 seconds rest, Row 250, 30 seconds rest, Row 250, 20 seconds rest, Row 250, 10 Seconds Rest, Row 250, 20 seconds rest, Row 250, 30 seconds rest, Row 250, 40 seconds rest, Row 250, 50 seconds rest, Row 200

Long Interval (Thurs 10AM, Thurs 5PM):  2 x 800 with 3:00 Rest, 2 x 600 with 2:00 Rest, 2 x 400 with 90 seconds Rest, Rest 5:00, 1 Mile Time Tria

C2:  2 x 1000 with 3:00 Rest, 2 x 750 with 2:00 Rest, 2 x 500 with 90 seconds Rest, Rest 5:00, 1 Mile Time Trial

Announcements:

1. 1/2 marathon training class 4/ 27 @ 8AM

2. Go Girl 1/2 Marathon T-shirt orders are due by April 22nd TOMORROW !!!

3. Go Girl 1/2 Marathon Countdown- 3 weeks!!! Make sure you are figuring out your nutrition plan, wardrobe etc

WODs for the Week of 4/15

mobility

 

Are you remembering your mobility? 

Short Interval (Mon 5pm, Tues 10AM):  5 x 400 with 2:00 Rest (Hold 3-5 Seconds or FOUL – 30 Burpees for Time)

C2: 5 x 500 with 2:00 Rest (Hold 3-5 Seconds or FOUL – 30 Burpees for Time)

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 4/ 20 @ 8AM

2. Go Girl 1/2 Marathon T-shirt orders are due by April 22nd!!!

3. Go Girl 1/2 Marathon Countdown- 4 weeks!!! Make sure you are figuring out your nutrition plan, wardrobe etc

 

 

WOD’S for the Week of 4/8

photocolor run

 

Congrats to all the Color Run and Urban Warrior Race participants this weekend! Tis the season for endurance 🙂 

Short Interval (Mon 5pm, Tues 10AM):  6:00 of 100m sprints on 0:30, rest 3:00, 4:00 of 100m sprints on 0:30, rest 2:00, 2:00 of 100m sprints on 0:30, cool down

C2: 6:00 of 125m sprints on 0:30, rest 3:00, 4:00 of 125m sprints on 0:30, rest 2:00, 2:00 of 125m sprints on 0:30, cool down

Long Interval (Thurs 10AM, Thurs 5PM): “Badger” Hero WOD – 3 RFT of 30 Squat Cleans (95/65), 30 Pull Ups, Run 800

C2: “Badger” Hero WOD – 3 RFT of 30 Squat Cleans (95/65), 30 Pull Ups, Row 1000

Announcements:

1. 1/2 marathon training class 4/ 13 @ 8AM