WODs for the Week of 8/24

Well, kids…looks like we’re doing the ALS Ice Bucket Challenge this Monday at 5pm CFE!

EK Ice

We’ve been challenged by our dear friend and mentor, Elizabeth Koch. We’d better not let her down, particularly since she endured a painfully slow-motion ice bucket pour by her husband! 🙂

Be prepared to GIVE–bring $$ to CFE, or donate online at www.alsa.org/donate/

3, 2, 1…DONATE!


HOA6 logo

We are LOVING the huge class numbers at CFE! Keep on showing up–ALL of you are getting faster and stronger every week!


This Week’s WODs 

Short Interval (Mon 5pm/Tues 10am):  “Sprints Gone Bad” (Partner WOD)

Six rounds for time:  5-10-5 Shuttle Sprint, 25 Meter Band Resisted Sprint, 100 Meter Sprint, 100 Meter Backwards Run,

100 Meter Buddy Carry, Rest 60 Seconds

C2:   “Partner (row) Sprint Ladder”: In teams of two, complete 125, 250, 375, 500, 625, 500, 375, 250, 125m row. Rest while your partner rows.

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

C2: 3 x 1600m Row with 5:00 rest between efforts

CFE Inspiration


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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