WODs for the Week of 12/1

LOVE this video! Who knew a big guy could run that fast??!?

Contemplating competing in the 2014 CrossFit Open? Watch this video detailing Jason Khalipa’s CFE training regimen, and consider the inevitable benefits of incorporating CFE into your training plan. 3, 2, 1…GO!

 

This Week’s WODs:

Short Interval (Mon 5pm, Tues 10AM):  2 x 400 with 2 minutes rest, 3 x 300 with 90 seconds rest, 4 x 200 with 60 seconds rest

C2:  2 x 500m Row with 2 minutes rest, 3 x 375m Row with 90 seconds rest, 4 x 250m Row with 60 seconds rest

Long Interval (Thurs 10AM, Thurs 5PM):  800m, rest 2 minutes; 1000m, rest 3 minutes; 1200m, rest 3 minutes; 1000m, rest 2 minutes; 800m

C2:  800m Row, rest 2 minutes; 1000m Row, rest 3 minutes; 1200m Row, rest 3 minutes; 1000m Row, rest 2 minutes, 800m Row

CFE Go Girl

2013 Go Girl Half-Marathoners

Announcements:

1.  This year’s Go Girl Half Marathon is scheduled for April 19th in Springfield, MO! We had a HUGE group last year! Who’s ready to take this race on again this year? Your CFE coaches will help you get there! Stay tuned for details…

2.  Safety Alert! Try and refrain from wearing all black if you’re attending evening CFE classes. Wear reflective clothing if you have it.

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

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