WOD’s for the Week of 5/27

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Great job to all who completed the Marine Corps PFT last week. We will re-visit this one again in the future!

Short Interval (Mon 5pm, Tues 10AM): 200m repeats, 1:00 recovery, hold 2-3 sec until form/pace deteriorates OR 12 rounds completed (We WILL hold class as usual on Monday night at 5PM for any who are interested)

C2:  250m repeats, 1:00 recovery, hold 2-3 sec until form/pace deteriorates OR 12 rounds completed

Long Interval (Thurs 10AM, Thurs 5PM): 800m repeats with 3:00 recovery, hold 3-5sec until form/pace deteriorates OR 6 rounds completed

C2:  800m repeats with 3:00 recovery, hold 3-5sec until form/pace deteriorates OR 6 rounds completed

Announcements:

1. Looking for another race? Check our the “Upcoming Events” tab for more local races.

2. Crossfit Kids Springfield is now open for business!!! This summer: Group WOD classes for ages 5-17 at 9 am, noon, and 4 p.m., Team Training and Personal Training by appointment, Plus! Family WODs Saturdays at 10 a.m. Rates and complete schedule can be found at crossfitkidsspringfield.com.

 

WOD’s for the Week of 5/20…. and a special announcement!

Your Springfield CFE Coaches are very excited to announce some additions to our coaching team. Jen C. and Leslie Gloe will be stepping in as new endurance coaches for both the daytime and evening classes as KT takes a little LOA to open up Crossfit Kids Springfield and I prepare for my move to Cali :(. Both Leslie and Jen have been training with us from the very beginning of CFE and have proven themselves as both endurance athletes and coaches. CFE is my “baby” at the gym and it makes me so sad to leave you guys but I could not think of two better people to pass things on to. Please help me in welcoming these ladies as our newest coaches. – Elizabeth

Jen C

I am a CrossFit Level I certified coach, and have been utilizing the CFE method since the program’s inception at CFS last year. I am a firm believer in the CFE methodology for injury prevention, and have appreciated significant personal gains since adopting its proposed form recommendations and programming. I love the sense of tranquility and accomplishment running brings, and am elated to have recently completed my first half-marathon. I am thrilled for the opportunity to share my passion for running, nutrition, and overall health with our community.- CFE Coach Jen C.

Leslie

My running background began in my 30’s with a Couch to 5K app and my puppy, Olive. Shortly thereafter, in February 2011, I was introduced to CrossFit. I quickly embraced the CrossFit Endurance method of training that same year and I know that I would not have accomplished finishing many races & CrossFit competitions without it! I am a CrossFit Level 1 Trainer as well as a CrossFit Endurance Certified Coach. For my day job I am a Certfied Registered Nurse Anesthetist, but I love to come to CrossFit and watch people transform their lives in the gym as well as in the kitchen. I have enjoyed watching CFE awaken the endurance athlete in myself and am passionate about assisting others to safely and efficiently train for endurance events, CrossFit, or life in general!- CFE Coach Leslie Gloe

Short Interval (Mon 5pm, Tues 10AM): 10 burpees, 100M sprint, 9 burpees, 100M sprint, 8 burpees 100M sprint……..

C2:  10 burpees, 125M row, 9 burpees, 125M row, 8 burpees 125M row……..

Long Interval (Thurs 10AM, Thurs 5PM): Marine Corps PFT– Max crunches in 2 minutes, max consecutive pull-ups for males, max time flexed arm hang for females, 3mile run for time.

In celebration of Andy Koch’s last week at CFE we will be performing the Marine Corps Physical Fitness Test. The above workout will be performed as three separate events for a total score. A perfect PFT score is 300, come and put your self to the test! Not only is Andy Koch my wonderful husband but he is also been a big supporter of CFE! Thank you for all your love and support Andy!

C2:  Rowing PFT Max crunches in 2 minutes, max consecutive pull-ups for males, max timed flexed arm hang for females, 3mile row for time

Announcements:

1. Looking for another race? Check our the “Upcoming Events” tab for more local races.

2. Crossfit Kids Springfield is now open for business!!! This summer: Group WOD classes for ages 5-17 at 9 am, noon, and 4 p.m., Team Training and Personal Training by appointment, Plus! Family WODs Saturdays at 10 a.m. Rates and complete schedule can be found at crossfitkidsspringfield.com.

WOD’s for the Week of 5/13

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Ladies! Job well done at the Go- Girl this past weekend. Your CFE coaches are proud of you!!!!!!

Short Interval (Mon 5pm, Tues 10AM):  6 x 100 with 2:00 Rest, 3 x 200 with 3:00 Rest

C2:  6 x 125 with 2:00 Rest, 3 x 250 with 3:00 Rest

Long Interval (Thurs 10AM, Thurs 5PM): “5K GONE BAD” –Run 1000, 30 Hand Release Push Ups, Run 1000, 30 Paralette Squat Jumps, Run 1000, 10 Box Jumps (24”/20”), 10 KB Swings (55/35), 10 Burpees, Run 1000, 30 OH Walking Lunges (45/25), Run 1000, 30 Thrusters @45

C2: “Floating 5K GONE BAD” –Row 1000, 30 Hand Release Push Ups, Row 1000, 30 Paralette Squat Jumps, Row 1000, 10 Box Jumps (24”/20”), 10 KB Swings (55/35), 10 Burpees, Row 1000, 30 OH Walking Lunges (45/25), Row 1000, 30 Thrusters @45

Announcements:

1. Looking for another race? Check our the “Upcoming Events” tab for more local races.

2. The PG-13 clinic coming up this weekend will be an Endurance Clinic. Come out and help us share the CFE secret with everyone.

WOD’s for the Week of 5/6

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Yes, I am bragging!

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

C2: 20 x 125 on 1:00

Long Interval (Thurs 10AM, Thurs 5PM):  20 Minute AMRAP of Hill Repeats on the Bridge OR taper WOD for Go Girl 8 x 200 Meters at 70% Effort with 2 Minutes Rest

C2: Set up a C2 rowing machine for 20 seconds on 10 off and then have a Pace boat at 70m per 20 second interval and row until you cannot beat the pace boat for said interval OR taper WOD for Go Girl 8 x 250 Meters at 70% Effort with 2 Minutes Rest

Announcements:

1. Go Girl 1/2 Marathon THIS WEEKEND! Good Luck to all the ladies who have been training so hard in prep for this weekend. The best thing you can do this week in prep for your race is GO TO BED! Get your rest this week, eat well and stay hydrated!

2. Looking for another race? Check our the “Upcoming Events” tab for more local races.