WODs for the Week of 1/19


This Week’s WODs:

Short Interval (Mon 5pm, Tues 10AM): 8 x 300 with 2:00 rest between efforts

C2:  8 x 375m Row with 2:00 rest between efforts

Long Interval (Thurs 10AM, Thurs 5PM): 3 x 1600 with 5:00 rest between efforts (hold 3-5 seconds)

C2: 3 x 1600m Row with 5:00 rest between efforts (hold 3-5 seconds)

Half Marathon Training (Sun 1/26)–2pm @ CFS with Coach KT. Email Jen C at jencochran72@gmail.com for training plan details, if you don’t already have yours. Be sure to figure your goal pace for the tempo run prior to coming to class (see training plan for pace conversion formula). Let a coach know, or post to the Facebook page if you need help figuring your pace.

CFE 13.1 image


HUGE props to those who have committed to the half marathon training this week! Its not too late to join, if you haven’t already!

 Keep your eyes on the prize!!! We’re just gettin’ warmed up!


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 from 2pm-3pm. 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.

Half Marathon training class schedule for Jan/Feb is as follows:

1/26–2pm with Coach KT

2/2–no class, complete workout on your own or with a group

2/9–2pm with Coach Chad

2/16–2pm with Coach Leslie

2/23–no class, complete workout on your own or with a group

**March dates TBA

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.  The early bird registration deadline for the 2014 Go Girl Half Marathon is Jan. 31st! Register HERE! The price increases by $5 on Feb. 1st.

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

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

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