WODs for the Week of 6/1

Coming Soon!!! Are YOU signed up???

dirty bird logo

Find event details and registration info HERE for the Dirty Bird Adventure Race 2014–an individual OR team event to benefit the Glendale High School Softball Team! The event takes place Saturday, June 7th with “flights” (heats) starting at 7:30am.

Although the website states registration had closed on May 30th, it has in fact been EXTENDED to race day!

Rates are $65 for a team of two, or $55 for individuals. This looks to be a fun and challenging obstacle race event. Don’t miss it!

This Week’s WODs

Short Interval (Mon 5pm/Tues 10am): 5 x 400 with 90 seconds rest between efforts (hold 1-3 seconds)

C2: 5 x 500m Row with 90 seconds rest between efforts (hold 1-3 seconds)

Long Interval (Thurs 10am/5pm): 3 x 1600 with 5:00 rest between efforts

C2: 5k row for time


Who PR’d her FULL marathon by TWENTY MINUTES today???!?!

A. Elizabeth Koch

B. Elizabeth Koch

C. Elizabeth Koch

D. All of the above

EK Full Marathon

THE ANSWER IS D!!! Congrats, EK!



1.  Stay tuned for details on a Dogwood training plan! We’ve got some trail training up our sleeves!

2. Like our Facebook page, “CrossFit Running”, for up to the minute updates and information!


One thought on “WODs for the Week of 6/1

  1. Guys! The Dirty Bird Adventure race is gonna be a blast, a lot like 5k Gone Bad! Support Glendale softball girls by doing this event this weekend!!!

    Congrats, EK!!!

    I’m at CrossFit Kids for the summer, so I won’t be coaching endurance class for a June and July. I’ll be back in the fall!!

    Thanks, Jen C for doing so awesome at the CFE blog/website!

    Love!! KT


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