WODs for the Week of 12/21

CFE Christmasapp

Merry Christmas From CFE!!

This Week’s WODs 

Short Interval (Mon 5pm/Tues 10am): 10 x 200 with 60 seconds rest between efforts

C2: 10 x 250 Meter Row with 60 seconds rest between efforts

*NO CLASSES on Thurs 12/25…Find a hill or a bridge where you are, then run up it and down it for thirty minutes! Or? If you have access to a rower, here’s an awesome row workout for you!

Long Interval (Thurs 10am/5pm): 30 Minute AMRAP of Hill Repeats on the Bridge (Over =1, Back =2)

C2: Row 1200m, then Tabata Row:  8 rounds of 20 seconds on, 10 seconds off–ALL OUT EFFORTS. Finish with 1200m row.

Mobility Focus: Here is a great mash-up of five runners’ stretches for you to try! http://therunnersmuse.wordpress.com/2013/01/14/the-fabulous-five-essential-stretches-for-runners/

SAVE THE DATE!

CFE KT

Our AMAZING coach and friend, KT, will be leaving our coaching staff soon to pursue an exciting opportunity in Advertising/Marketing…and we want to send her off right!

Please join us on Thursday, Jan 15th at 6:30pm for a “Thank You, KT…From CFE” Celebration, Big Whiskey’s Republic Road!

More on KT and all she has brought to our Endurance program, coming up soon on the blog! Love you, KT!

Announcements:

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!

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