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!

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