WODs for the Week of 2/9

This Week’s WODs

Short Interval (Mon 5pm, Tues 10AM):  20 minute AMRAP–200m run, 30 seconds rest

C2:  20 minute AMRAP–250m Row, 30 seconds rest

Long Interval (Thurs 10AM, Thurs 5PM):  600m, rest 2:00, 800m, rest 3:00, 1000m, rest 3:00, 800m, rest 2:00, 600m

C2:  600m Row, rest 2:00, 800m Row, rest 3:00, 1000m Row, rest 3:00, 800m Row, rest 2:00, 600m Row

Half Marathon Training (Sun 2/16)–@ CFS, 2pm, with Coach Leslie. Email Jen C at jencochran72@gmail.com for training plan details, if you don’t already have yours.

CFE Big Party Half

Sunday, April 13th

Mercy Hospital, Springfield

Another Half Marathon alternative for this Spring, Runners! And for a GREAT cause! See CFS Coach Kristin “Kev” Anderson for more details!

Register Here:  2nd Annual BIG PARTY Half Marathon!


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 Feb is as follows:

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.

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

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