WODs for the Week of 3/30

This Week! CrossFit Endurance Total!

CFE pic

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, Thurs 5PM): 5K Time Trial

C2: 5K Row Time Trial

(Su 4/6)–2pm @ CFS West with Coach Jen C. This will be our last group run before your race. Come prepared with any questions you may have, particularly regarding race day nutrition, pacing, etc.

CFE Big Party Half

Who’s running the Big Party Half?? Post to Facebook or Comments!



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 April is as follows:

4/6–2pm with Coach Jen C @CFS West

4/13–Begin taper (more information on this next week)

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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