WODs for the Week of 12/8


This Week’s WODs:

Short Interval (Mon 5pm, Tues 10AM):  “Nancy”– 5 rounds for time:  Run 400m, 15 OHS (95/65)

C2:  “Nancy”–5 RFT: Row 500m, 15 OHS (95/65)

Long Interval (Thurs 10AM, Thurs 5PM):  “Tosh”– 3 rounds for time:  Run 200m, 400m, 600m with 1:1 work:rest

C2:  “Tosh”–3 RFT: Row 250m, Row 500m, Row 750m with 1:1 work:rest



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!

naughty nancy

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