WODs for the Week of 7/13

CFE Frogger

The 5pm–Being awesome, as usual.

This Week’s WODs 

Short Interval (Mon 5pm/Tues 10am):  20 x 100 with 60 seconds rest between efforts

C2:  20 x  125m Row with 60 seconds rest between efforts

Long Interval (Thurs 10am/5pm): “Scotty T”–Run 1200, 8 x “Over and Back” hill repeats on the bridge, Run 1200

C2: “Scotty T”–Row 1200m, 8 x “Over and Back” hill repeats on the bridge, Row 1200m

Cape Canaveral

 Don’t worry. It’s really boring here. 🙂 See you next week! –Jen C


1. Are you signed up for Dogwood Canyon this year? If you are, and you’re interested in the CFE Dogwood Training Plan, please email Jen C at jencochran72@gmail.com for an e-copy of the plan. Ask any coach for details!

2.  Please…without fail…sign in to Wodify when you attend Endurance class. The owners rely on this information to track attendance, determine resources needed, etc. THIS IS VERY IMPORTANT! Your coaches will help to assure you’re all signed in! While you’re at it…

3. Don’t forget to record your times/performance in Wodify! This is imperative if you’re to track your progress over time. Wodify makes it SO easy! Remember…you should denote your performance as “Rx’d” IF you have completed the WOD exactly as written, including having completed all rounds, held the prescribed intervals (i.e. 3-5 seconds), and rested the prescribed time between intervals. This is a group that really push one another–so don’t lead your pals astray and post all crazy! 🙂

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

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