WODs for the Week of 7/28

Rich Froning Zig Zag Kaleena Naughty Nancy M Crawford Zig Zag Deb Sprint

The world’s fittest men and women converged on Carson, California this weekend for the 2013 Reebok CrossFit Games. SIX of the first seven individual events at this year’s Games were endurance-based tests. Here are a few glimpses of the stellar athleticism we’ve come to expect from these athletes…

At Top:  Games veteran and now THREE time champion Rich Froning navigates the “Zig Zag Sprint”

Second from Top:  Former marathoner Kaleena Ladeairous, on her way to a 16:46 first place finish in “Naughty Nancy”

Third from Top:  36 year-old mother of two Michelle Crawford dominates the “Zig Zag Sprint”, taking first place in the event–with beautiful form, nonetheless

 Bottom:  North Central athlete, and former collegiate sprinter Deborah Cordner Carson barrels out of the gate in the “Zig Zag Sprint”


This Week’s WODs

Short Interval (Mon 5pm, Tues 10AM):  CrossFit Endurance Total–200m Time Trial (TT), 400m TT, 800m TT, 1600m TT; rest 5:00 between intervals

C2:  CFE Total–Row 250m TT, 500m TT, 1000m TT, 1600m TT; rest 5:00 between intervals

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

C2:  Row 5K TT


Introducing the CrossFit Springfield Endurance Team for Isabel’s House!

Isabels House Logo

CFE Coach Leslie Gloe is serving as captain of our team, and shares all the details of this awesome opportunity to give back to our community HERE! Team Isabels House


1.  Its still not too late to join our Bass Pro Half Marathon training group! Our first group run is scheduled for Saturday, August 3rd at 8am, CFS West. Missed the meeting? No worries! Email Jen C at jencochran72@gmail.com, or ask any CFE coach for details!

2.  Next week, don’t miss Coach Elizabeth’s last week at CFS! Come join her for her all-time favorite CFE workout, and wish her well as she, Andy, and their family embark on their new journey to sunny California. We love you, Elizabeth!!!

WODs for the Week of 7/21

Summit Run logo

Don’t miss this awesome event! Come out and support The Summit Preparatory School–and race sponsors CrossFit Springfield, and CrossFit Kids Springfield at this fun-filled race! KT and Melissa would LOVE to see a lot of CFE faces bringing home some sweet PRs and race hardware! Sign up HERE

Summit Flyer Rev 2

Short Interval (Mon 5pm, Tues 10AM):  8 x 300m, rest :60 between each effort; hold all times within 2-3 seconds

C2:  8 x 400m row, rest :60 between each effort

Long Interval (Thurs 10AM, Thurs 5PM):  5 x 800m, rest 3:00 between each effort; hold all times within 3-5 seconds

C2:  5 x 1000m row, rest 3:00 between each effort


1.  Don’t forget! Make plans to attend the CFE Bass Pro Half Marathon training meeting on Thursday, July 25th, 6pm at CrossFit Springfield West. All of your CFE coaches will be there to detail the training program, and answer all your questions.

2.  Stay tuned next week…for everyone’s favorite benchmark WODs…and a big, new list of upcoming events!

WODs for the Week of 7/14


Bass Pro Logo 2

Join us for an informative training meeting on Thursday, July 25th, 6pm, at CrossFit Springfield West! Your CFE coaches will be in attendance to present a phenomenal 13-week training plan, that will have you ready to PR in November!

In addition to the training plan, coach Leslie and coach Jen C. will introduce plans for a CrossFit Springfield CFE Running Team! This is an awesome opportunity for anyone participating in the Bass Pro events to raise money to benefit Isabel’s House Crisis Nursery, a Junior League-sponsored charity in Springfield.

Whether this is your first go at a half marathon, or you’re looking to improve on last year’s time…we KNOW you can succeed with this program! Ask any of the 25+ women who trained with us for the Go Girl Half Marathon this past May, and they’ll tell you it works! We hope to see you there!


Short Interval (Mon 5pm, Tues 10AM):  For time:  Sprint up and over the bridge, perform 10 OHS with dowel rod, sprint up and over the bridge, 9 OHS, sprint up and over the bridge, 8 OHS…and so on, to finish with 1 OHS at bottom of bridge

C2:  10 rounds for time –Row 250m, 10 OHS with dowel rod

Long Interval (Thurs 10AM, Thurs 5PM):  3 x 1000m, rest 3:00 between each effort

C2:  3 x 1000m, rest 3:00 between each effort


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

2.  Stay tuned next week for some NEW local race announcements!

3. Don’t forget to order your CFE apparel for the upcoming fall racing season. Orders are due by July 22nd


CrossFit Springfield - Endurance Apparel COMP-01


WODs for the Week of 7/7


CFE Brian W

Pictured above (in the forefront), is local runner Brian Wright–self-described “Marathon Maniac”, who is now just a few races shy of his impressive mission to complete a marathon in each of the 50 states! Brian follows a hybrid training plan, that includes CFE methodology, and has had great success! The picture you see here, taken recently during The Eugene Marathon in Oregon, shows what couldn’t be a more PERFECT illustration of Pose running form (Brian) vs. the heel-strike method utilized by the gentleman in the background. Can you see the difference? Congratulations on all of your success, Brian! You’re AMAZING!!! 🙂

Short Interval (Mon 5pm, Tues 10AM):  3 rounds–Run 400, 21 Box Jumps (24/20″); 3 rounds–Run 400, 21 Burpees

C2:  3 rounds–Row 500, 21 Box Jumps (24/20″); 3 rounds–Row 500, 21 Burpees  

Long Interval (Thurs 10AM, Thurs 5PM):  “Newport Beach Crippler”–30 Body Weight Back Squats, Run 1 mile

C2:  30 Body Weight Back Squats, Row 1 mile 


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

2. Stay tuned for some EXCITING announcements from your CFE Coaching Team…next week!!!