WODs for the Week of 11/24

Oh! Hello, Winter Weather!

CFE Cold

The cold weather has arrived, no doubt about it! So bundle up, runners! Don’t underestimate your tolerance for running in colder temperatures. Some of my best runs have been in “too cold for a run” weather! Dress sensibly, and in layers. Wear clothing that wicks away moisture, such as wool socks and other such wicking fabrics. Do you have a favorite cold weather running tip, or favorite stay-warm gear to share? Post your faves to comments! –Jen C

If ever there’s a question–Check out our CFE Cold Weather Policy HERE!

Happy Thanksgiving, Everyone!

This Week’s WODs:

Short Interval (Mon 5pm, Tues 10AM):  6 x 400 with 90 seconds rest (hold 3-5 seconds)

C2:  6 x 500m row with 90 seconds rest (hold 3-5 seconds)

Long Interval (Thurs 10AM, Thurs 5PM):  No Classes! Bring your families and join us at the 19th Annual Turkey Trot! 5K…for time! (Followed by gluttony, and football)

C2:  Tough luck, turkeys! They don’t have rowers at the Turkey Trot. 🙂

CFE Cold inspiration

Announcements:

1.  Gobble, gobble! Its almost Turkey Trot time! Sign up HERE!

2.  “Like” our Facebook page, CrossFit Running, for weekly WOD updates and announcements!

WODs for the Week of 11/17

CFE CFG Sprints

This Week’s WODs:

Short Interval (Mon 5pm, Tues 10AM):  20 x 100 with 60 seconds rest (hold 1-3 seconds)

C2:  20 x 125m row with 60 seconds rest (hold 1-3 seconds)

Long Interval (Thurs 10AM, Thurs 5PM):  4 x 1200 with 3:00 rest (hold 3-5 seconds)

C2:  4 x 1200m row with 3:00 rest (hold 3-5 seconds)

Great turnout for The 18th Annual Turkey Trot!  Nice job CFS/CFE!!

Announcements:

1.  Gobble, gobble! Its almost Turkey Trot time! Sign up HERE for early bird rates until 5pm, Friday Nov. 22nd!

2.  “Like” our Facebook page, CrossFit Running, for weekly WOD updates and announcements!

WODs for the Week of 11/10

Congratulations to ALL of our HOA athletes!

What a weekend! Way to go, CFS!

 

CFE Masters HOA

CFE Athletes BRice, Barbra Wallace, Julie Becker, and Lori Vandersnick (along with teammates Chance Potts and Clift Cox) took home the Masters’ 1st Place Trophy this weekend! Congrats, Team GeriatRx!!!

This Week’s WODs:

Short Interval (Mon 5pm, Tues 10AM):  4 x 400 with 3:00 rest (hold 3-5 seconds)

C2: 4 x 500m Row with 3:00 rest (hold 3-5 seconds)

Long Interval (Thurs 10AM, Thurs 5PM):  1200 Meter Run, 8 Over & Back Bridge Repeats, 1200 Meter Run

C2:  Row 5k TT

HOA EK

Welcome home, EK!

Announcements:

1.  “Like” our Facebook page, CrossFit Running, for weekly WOD updates and announcements!

2. PLEASE don’t forget to sign in to Wodify before each class! Wodify is a great way to monitor your progress through the programming cycles!

WODs for the Week of 11/3

Start Your Engines, Athletes! IT’S HOA WEEK!!!

HOA5 Small Logo

Many of you have trained with us for many weeks now, in preparation for HOA5. On behalf of ALL of your CFE coaches, I would like to say that we are SO impressed with the effort and determination that ALL of you have shown in readying yourselves for this competition. The progress you’ve made is undeniable–and you should be confident that you’ve taken your endurance threshhold to a whole new level. Thank you for trusting us to get you there. Now trust in your training–trust in yourselves and each other! NO FEAR! GO GET SOME HOA5!!!

–Jen C

Congratulations to all those who participated in the Bass Pro Marathon, Half Marathon, and Marathon Relay this weekend! SO PROUD!!! Post your hard-earned PR’s and times to comments!

This Week’s WODs:

Short Interval (Mon 5pm, Tues 10AM):  “Death by 10 Meters”–With a continuously running clock,  run 10 meters the first minute, 20 meters the second minute, and so on until you cannot complete the prescribed distance for the current minute. Post total rounds to Wodify.

C2:  “Death by 20 Meters”–With a continuously running clock, row 20 meters the first minute, 40 meters the second minute, and so on until you cannot complete the prescribed distance for the current minute. Post your distance for the last (incomplete minute), PLUS the total distance traveled to Wodify.

Long Interval (Thurs 10AM, Thurs 5PM):  3 x 1600 with 5:00 Rest (Hold 3-5 Seconds)

C2:  We cannot guarantee the rowers will be in house on Thursday due to HOA. Go outside and run! 🙂

Stay BAMFy, My Friends…

HOA III Part Deux 068

Announcements:

1.  Come out and support your friends and CFS family THIS WEEKEND at HOA5!!! Friday, Saturday, Sunday at Mediacom Ice Park! Click HERE for event details!

2.  “Like” our Facebook page, CrossFit Running, for weekly WOD updates and announcements!