WODs for the Week of 5/4

regionals image

The 2014 CrossFit Games North Central Regional begins Friday, May 9th!

Best of luck to our CrossFit Springfield Team…Luke Kuschmeader, Mihai Iacob, Shawn Freeman, Brian Rice, Ronna Heppner, Logan Bisbee, Ronessa Williams, and Alissa Myers!

Dan Bailey

CrossFit Games athlete Dan Bailey…being awesome.

Congratulations to CFE Athletes Allison Muller and Amanda Owens for completing the Branson Divas Half Marathon today! Great job, girls!

This Week’s WODs

Short Interval (Mon 5pm/Tues 10am): 5 Rounds for time–100 ft prowler push (4×45 men/4×35 women), Run 400, 10 burpees

C2: WOD as written above, replace 400m run with 500m row

Long Interval (Thurs 10am/5pm): 600m, rest 2:00, 800m, rest 3:00, 1000m, rest 3:00, 800m, rest 2:00, 600m

C2: WOD as written above, replace runs with row (same distance)

run image

Announcements:

1. CFE Napoleon Dynamite T-shirts are DONE! Please pay Scott Taylor ASAP! Your shirts are behind the glass case at the CFS front desk. Please leave payment in an envelope for Scott at the front desk, or pay him in person when you see him. Thanks so much, Scotty T.!

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

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