Monthly Archives: March 2014

This Week! CrossFit Endurance Total! Matthew being awesome… This Week’s WODs Short Interval (Mon 5pm, Tues 10AM): “CrossFit Endurance Total”–200m TT, 400m TT, 800m TT, 1600m TT; rest 5:00 between each interval C2: 250m Row TT, 500m Row TT, 1000m Row TT, 1600m Row TT; rest 5:00 between each interval Long Interval (Thurs 10AM, ThursContinue reading “WODs for the Week of 3/30”

This Week’s WODs Short Interval (Mon 5pm, Tues 10AM):  200m, 60 seconds rest, 200m, 50 seconds rest, 200m, 40 seconds rest, 200m, 30 seconds rest, 200m, 20 seconds rest, 200m, 10 seconds rest, 200m, 20 seconds rest, 200m, 30 seconds rest, 200m, 40 seconds rest, 200m, 50 seconds rest, 200m C2: WOD as above, sub 250m RowContinue reading “WODs for the Week of 3/23”

ShamROCKED!!! BIG TIME kudos to all the CFS athletes who ran the ShamRox 15k/5k events this weekend! Lots of HUGE PRs…and even more BEER!  FINISH LINE PHOTOS! Great job, CFE Athletes! This Week’s WODs Short Interval (Mon 5pm, Tues 10AM): 8 x 300 with 1:00 rest between efforts. Hold 3-5 seconds. C2: 8 x 375m Row with 1:00Continue reading “WODs for the Week of 3/16”

Are you ready to get your ShamRox on??? Sign up HERE today! Post to comments or Facebook if you plan to race! This Week’s WODs Short Interval (Mon 5pm, Tues 10AM):  10 x 200 with 60 seconds rest between efforts (hold 1-3 seconds) C2: 10 x 250m Row with 60 seconds rest between efforts (hold 1-3 seconds)Continue reading “WODs for the Week of 3/9”

This Week’s WODs Short Interval (Mon 5pm, Tues 10AM):  “Alexandra Jo Koch”–3 rounds for time: 75m farmer’s walk (2×70/2×55), 12 front squats (75% of body weight), 30 bear hugger squat jumps (25/20# wall ball), Run 400m C2:  “Alexandra Jo Koch”–3 rounds for time:  75m farmer’s walk (2×70/2×55), 12 front squats (75% of body weight), 30 bearContinue reading “WODs for the Week of 3/2”