WODs for the Week of 12/29

Happy New Year, CFE Athletes!!! Be sure and watch this video prior to short interval class this week. We’ll be focusing on the fall utilized in the pose method of running, then applying what we’ve learned as we burn through the 200m sprints.

This Week’s WODs:

Short Interval (Mon 5pm, Tues 10AM):  200m, 60 seconds rest, 200m, 50 seconds rest, 200m, 40 seconds rest, 200m, 30 seconds rest, 200m, 20 seconds rest, 200m, 10 seconds rest, 200m, 20 seconds rest, 200m, 30 seconds rest, 200m, 40 seconds rest, 200m, 50 seconds rest, 200m.

C2:  250m Row, 60 seconds rest, 250m Row, 50 seconds rest, 250m Row, 40 seconds rest, 250m Row, 30 seconds rest, 250m Row, 20 seconds rest, 250m Row, 10 seconds rest, 250m Row, 20 seconds rest, 250m Row, 30 seconds rest, 250m Row, 40 seconds rest, 250m Row, 50 seconds rest, 250m Row.

Long Interval (Thurs 10AM, Thurs 5PM):  5 x 800 with 90 seconds rest (hold 3-5 seconds).

C2: 5 x 1000m Row with 90 seconds rest (hold 3-5 seconds).

Alright, kids. Put the forks DOWN. Holidays are over…

CFE No Pie

Run first…pie later. 😉

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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