“When to Mix Music with Running and WODs”-Tabata Times
Short Interval (Mon 5pm, Tues 10AM): “Partner sprint ladder”- In teams of two, complete 100, 200, 300, 400, 500, 400, 300, 200, 100 rest while your parter runs
C2: “Partner (row) sprint ladder”- In teams of two, complete 125, 250, 375, 500, 625, 500, 375, 250, 125 rest while your parter runs
Long Interval (Thurs 10AM, Thurs 5PM): 1200M run to the base of the bridge, then hill repeats on the bridge with 10 seconds rest x8. (Athletes will begin at the bottom and sprint up and over the bridge, rest 10sec and repeat x8) finish with 1200M run.
C2: Row 1200m then Tabata: 8 rounds of 20 seconds on, 10 seconds off All-Out Efforts finish with 1200m row
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.
Proximal Endurance 