WODs for the Week of 12/22

On behalf of all of your CFE coaches…


Coach EK sends her love…and recommends this AWESOME article to make all your CFE Christmas dreams come true!!! Having trouble with hip pain, IT bands, or shin splints?? Your biomechanics are likely to blame. This article reiterates the importance of staying off the heels, and serves as a great reminder of why Pose running is so instrumental in your staying injury-free!

Thanks, EK!


This Week’s WODs:

Short Interval (Mon 5pm, NO CLASS on Tuesday this week):  8 x 300 with 2:00 rest (Hold 3-5 seconds)

C2:  8 x 400m Row with 2:00 rest (Hold 3-5 seconds)

Long Interval (Thurs 10AM, Thurs 5PM):  HERO WOD:  “Griff”– Run 800 Meters, Run 400 Meters Backwards, Run 800 Meters, Run 400 Meters Backwards.

C2: 4 x 800m Row with 2:00 rest 

A few words about Wodify…

Wodify is a great way to monitor your individual progress throughout the programming cycles, to keep track of benchmarks and PRs, and to motivate each other! That being said…PLEASE be mindful of how you post your scores in Wodify. For example…if you did the workout EXACTLY as written, mark “Rx”. If you scaled all or any of the distances, did not complete all intervals, or failed to hold any designated interval range–you cannot claim “Rx”. Scaling our WODs, as with any CrossFit WOD, is certainly acceptable (and encouraged in situations where the athlete is unable to maintain the intensity intended for the workout, or if said distances or interval structures put an athlete at risk for injury given their current skill level, or at the discretion of the athlete or their coaches). We are SO fortunate to have this system! Let’s be accountable to ourselves and one another–to reap the full benefit of its function!



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!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: