WODs for the Week of 12/28

 Thank You for a Wonderful Year at CFE!

HNY 2015

We have TONS of great things in store for 2015! What do YOU want to accomplish this year?

CFE Barbra and Friends

This Week’s WODs 

Short Interval (Mon 5pm/Tues 10am): 8 x 400 with 60 seconds rest between efforts

C2: 8 x 500m Row with 60 seconds rest between efforts

Long Interval (Thurs 10am/5pm): *This week’s Long Interval falls on New Year’s Day! We will have one rockin’ class at 10am only this day. TWO Rounds (1200 Meters, 4:00 Rest, 800 Meters, 3:00 Rest, 400 Meters, 2:00 Rest)

C2: TWO Rounds (1200m Row, 4:00 Rest, 800m Row, 3:00 Rest, 400m Row, 2:00 Rest)

Mobility Focus: “Better Hip Extension in Running” with Kelly Starrett

Announcements:

1. 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!

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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