WODs for the Week of 1/12

CFE Little Orphan Annie

“The sun’ll come out TO-morrow, bet your bottom dollar that tomorrow…there’ll be sun

Just thinkin’ about TO-morrow, takes away the cobwebs and the sorrow…till there’s none!

TO-MORROW! TO-MORROW! I love ya, tomorrow! You’re only a day away!”

–Little Orphan Annie (and Jen C.)

The SUN is back!!! The SUN is back!!! See you at CFE! 🙂

 

This Week’s WODs:

Short Interval (Mon 5pm, Tues 10AM): 4 x 400m with 3:00 rest, THEN 8 x 150m with 10 seconds rest

C2:  4 x 500m Row with 3:00 rest, THEN 8 x 200m Row with 10 seconds rest

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

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

Go girl

Announcements:

1. Our new CrossFit Springfield Endurance Half Marathon training plan consists of Tempo/Time Trial WODs for the next thirteen weeks, beginning Sunday, January 19th. These are to be paired with the short interval and long interval workouts we perform in endurance class, as well as with the programmed CF WODs in the gym. This is a brand new format, similar to training plans we’ve offered previously, but not exactly the same.

We will offer periodic Sunday classes, beginning January 19th, where we will be performing the assigned tempo/time trial WODs. The Sunday classes will be held at CFS at 2pm. Childcare will be available. Week One’s WOD is a 5K time trial, and will be coached by Jen C.  Sunday classes will not be held every week. On the weeks where a Sunday class will not be held, it is expected that you will complete the assigned WOD for that week on your own, or with a group of others. A full Sunday schedule will be released later this week, for your planning purposes.

This training program is being offered at no additional cost to our CFS members. Email Jen C at jencochran72@gmail.com if you’d like an e-copy of the training plan. See you next Sunday!

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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