WODs for the Week of 5/18

A Very Exciting CFE Announcement…

We would like to welcome CFS coach, Allison Muller to our CFE coaching staff!

Allison is an avid and dedicated runner, and has plenty of experience and expertise from which we can all benefit! Congratulations, Allison!

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My running journey began in 7th grade with middle school track. Eventually, I began running longer distances–and those are the distances I continue to enjoy to this day. I recently completed my fourth full marathon, and have completed many half marathons. I fully believe in the CFE methodology, and apply the principles to my training. I am excited to share any and all knowledge I have about running with you! I am a CrossFit Level I Certified Coach and CrossFit Mobility Certified. I cannot wait to see all of the continued successes from all of the CFS endurance athletes!


This Week’s WODs

Short Interval (Mon 5pm/Tues 10am):  “Tail Pipe Partner WOD”–3 Rounds of 200m run, one partner holds a static overhead barbell in snatch grip (95/65) while the other runs. The running partner cannot begin their run until the static hold partner has the bar in the air. Rest five minutes, then “Death by 10 Meters”.

C2:  “Tail Pipe Partner WOD” as above, replacing 200m run with 250m row. Rest five minutes, then Tabata Row–8 rounds of 20 seconds on, 10 seconds off–ALL OUT EFFORTS.

Long Interval (Thurs 10am/5pm):  8 x “Over and Back” hill sprints on the bridge with 2:00 rest between efforts

C2:  1600m repeats x3, rest 5:00 between efforts


Just for a good laugh…Have a great week, everybody!



1.  If you haven’t already…please pay Scott Taylor for your Napoleon Tshirts!!!


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