WODs for the Week of 8/17

CFE Athletes Brave the HOT Weather for This Weekend’s “Harder Than Hell” Half Marathon

CFE Culligan Half

Coach Allison looking beautiful and smiley as always!

CFE Ron Half

The Amazing Ron Bogart–slaying yet another endurance event! Does this guy EVER rest??? (No.)

WAY TO GO, ALLISON AND RON!

 

This Week’s WODs 

Short Interval (Mon 5pm/Tues 10am): “Nancy”–5 rounds for time of Run 400m, 15 OHS (95/65)

C2:  “Nancy”–5 rounds for time of Row 500m, 15 OHS (95/65)

Long Interval (Thurs 10am/5pm): Run 800, Rest 2 Minutes, 1000, Rest 3 Minutes, 1200, Rest 3 Minutes, 1000, Rest 2 minutes, 800

C2: Row 800, Rest 2 Minutes, 1000, Rest 3 Minutes, 1200, Rest 3 Minutes, 1000, Rest 2 minutes, 800

Crazy Costume Run

Looking for something fun to do with your kiddos? How about the Crazy Costume Run? This race is sure to be a blast, and is co-sponsored by our very own CrossFit Kids Springfield!

3, 2, 1…GO!

Announcements:

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! Stay tuned to the CrossFit Running Facebook page for details regarding this weekend’s scheduled training run.

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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