WODs for the Week of 10/26

CFS HOA Masters

Congratulations CFS Masters! Back-to-Back Champs!

CFE HOA girls

CFE HOA six pack CFE HOA snatchtastic


This Week’s WODs 

Short Interval (Mon 5pm/Tues 10am):  “Short Tosh”–3 rounds for time: 100m, 200m, 400m with 1:1 work:rest

C2:  “Short Tosh”–3 rounds for time: 125m Row, 250m Row, 500m Row with 1:1 work:rest

Long Interval (Thurs 10am/5pm): “Tosh”–3 rounds for time: 200m, 400m, 600m with 1:1 work:rest

C2: “Tosh”–3 rounds for time: 250m Row, 500m Row, 750m Row with 1:1 work:rest



1. Its getting dark outside again for the 5p. Remember your reflective clothing!

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!

Congrats to ALL of our HOA Athletes! Inspiring efforts this weekend!



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