WODs for the Week of 3/16

ShamROCKED!!!

CFE Shamrox2

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!

CFE Shamrox

 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 1:00 rest between efforts. Hold 3-5 seconds.

Long Interval (Thurs 10AM, Thurs 5PM):  Run 1200, Over and Back bridge repeats x 8, Run 1200

C2: 1600m repeats x 3. Rest 5:00 between efforts. Hold 6-8 seconds.

(Sun 3/23)–No class, assigned run on your own or with a group. Email Jen C at jencochran72@gmail.com for training plan details, if you don’t already have yours.

CFE 13.1 image

Announcements:

1.  Your BIG DAY is almost here, athletes! ALL of you have been so loyal and committed to your training program! Keep your eyes on the prize!!! Post to Facebook or blog comments which race you plan to run…

2. 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:

3/16–Cancelled due to weather

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

4/6–2pm with Coach Jen C @CFS West

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.

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

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