WODs for the Week of 2/16

2014 Dogwood Canyon Registration is officially OPEN!

Your CFE coaches are in talks regarding a training program for this Fall event! Post to Facebook or comments if you’re interested in training for this AWESOME trail run!

3, 2, 1…GO!


KT dogwood

Coach KT shows off her hard-earned, SWEET medal from Dogwood 2012!


This Week’s WODs

Short Interval (Mon 5pm, Tues 10AM):  20 x 100 with 60 seconds rest between efforts (hold 1-3 seconds)

C2:  20 x 125m Row with 60 seconds rest between efforts (hold 1-3 seconds)

Long Interval (Thurs 10AM, Thurs 5PM):  5 x 1000 with 3:00 rest between efforts (hold 3-5 seconds)

C2:  5 x 1000m Row with 3:00 rest between efforts (hold 3-5 seconds)

Half Marathon Training (Sun 2/23)–@ CFS, 2pm, with Coach Jen C. ** FYI–the run(s) scheduled for this day are rather lengthy. Childcare WILL ONLY be available from 2pm-3pm. Please keep that in mind when considering how long these runs will take you, and make other childcare arrangements as necessary. Thanks! Email Jen C at jencochran72@gmail.com for training plan details, if you don’t already have yours.

Hey, kids! Better be ready for those runs on Sunday! 😉 You’re welcome…


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/Mar is as follows:

2/16–2pm with Coach Leslie

2/23–no class   2pm with Coach Jen C–SURPRISE! 🙂

3/2–2pm with Coach Jen C

3/9–2pm with Coach Leslie

3/16–2pm with Coach Chad

3/23, 3/30–no classes, run on your own or with a group

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!

One thought on “WODs for the Week of 2/16

  1. You mean my belt buckle!!

    I am signed up to do the Dogwood Challenge this year! I’m doing the 15k Saturday, and the 25k on Sunday! I plan on training a lot at Buseik and Sac if anyone wants to join me!!


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