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.
Proximal Endurance 
Thanks to everyone who came out and did “The 5 Koch” WOD today! Thanks to Andy Cross and Scott Taylor for writing the adult’s WOD. It was tough, but fun. It was an appropriate way to honor one of our favorite families. Thanks are also due to KT for doing the kid’s WOD! Look forward to more amazing things from the Crossfit Kid’s Guru! Jen C – Awesome speech!
Andy and Elizabeth – we appreciate everything you guys have done for us. Crossfit Springfield is what it is today in part because of all you have invested in this beautiful place. We will miss you guys so much!
My favorite part of today’s WOD was getting to see everyone coming out and doing this together… couples, friends, families… What this community of amazing people is capable of never ceases to amaze me.
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