WODs for the Week of 10/19


CFE Dogwood Group

…And Our Athletes SLAY It Anyway! Some of them TWICE!!

HUGE Kudos to ALL who tackled the long (like, waaay long), hilly, and treacherous courses at Dogwood Canyon this weekend!

Here’s some more sweet pics…

CFE CFS Coaches CFE Taylors Dogwood CFE Dogwood Fast Girls CFE David

CFE Athlete David Evans, who trained hard for Dogwood…matter-of-factly declared after the 15k that he would not be returning the following day for the 25k.

He showed up.

We knew you’d be back, David. 😉


A colossal high-five to those of you who completed “The Challenge” this weekend. You guys are the real deal…

CFE KT Dogwood

This Week’s WODs 

Short Interval (Mon 5pm/Tues 10am):  Three separate efforts–3 x Band Resisted Sprints, 3 x 5:10:5 Shuttle Runs (timed),

8 x 100m run with 10 seconds rest between efforts

C2:   8 x 125m row with 10 seconds rest between efforts

Long Interval (Thurs 10am/5pm):  1 x 1600, rest 3:00, 2 x 800, rest 2:00, 4 x 400, rest :90

C2:  1 x 1600m Row, rest 3:00, 2 x 1000m Row, rest 2:00, 4 x 500m Row, rest :90

CFE Most Improved

 We need YOUR input! Please submit your vote for ‘Most Improved CFE Athlete’ for an upcoming blog feature!

Submit YOUR nomination today to Coach Jen C at jencochran72@gmail.com!



1. HOA! HOA! HOA! Good luck, everybody!!!

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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