WODs for the Week of 7/14


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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


One thought on “WODs for the Week of 7/14

  1. Two weeks in a row for me 😉 My knee wasn’t hurting during the workout so good step for me.

    12:20 something on the little bridge work. Nice little pace and was little gassed at the end. Great job to everyone out there tonight.


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