WODs for the Week of 2/23

CFE Scotty and Jen

 Thanks to our pal, Scotty T, for hooking us up with yet another AWESOME CFE shirt for the Spring racing season!

 “You know, there’s like a boat-load of gangs at this school. This one gang kept wanting me to join because I’m pretty good with a bowstaff.”–Napoleon Dynamite

 Here’s a link to the order form!

https://docs.google.com/forms/d/1Z-JtfBst2fqaulpEA9VkckG3gc3BsxCzFcxGAaM_pWY/viewform

CFE Napoleon Shirts

 

This Week’s WODs

Short Interval (Mon 5pm, Tues 10AM):  6 x 400 with 90 seconds rest between efforts. Hold 3-5 seconds, or FOUL–30 burpees for time (each infraction).

C2:  6 x 500m Row with 90 seconds rest between efforts. Hold 3-5 seconds, or FOUL–30 burpees for time (each infraction).

Long Interval (Thurs 10AM, Thurs 5PM):  “Reverse Tosh”–3 rounds of 600, 400, 200 with 1:1 work : rest ratio

C2:  “Reverse Tosh”–3 rounds of 750, 500, 250m Row with 1:1 work : rest ratio

(Sun 3/2)–@ CFS, 2pm, with Coach Jen C. ** FYI–the run scheduled for this day is rather lengthy. Childcare WILL ONLY be available from 2pm-3pm. Please keep that in mind when considering how long this run 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.

CFE Mandy and Jen C

3 x 5k DONE!  🙂

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 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 March is as follows:

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!

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