WODs for the Week of 1/11

Thank You, KT! 


Our AMAZING coach and friend, Kristy Taylor, will be leaving our coaching staff to pursue an exciting opportunity in Advertising/Marketing. We wish her the very best in everything that she does–and know that she will shine in this new endeavor!

KT–I think I can speak for everyone, when I say that we are so very thankful for the passion, energy, and expertise that you’ve brought to the CFE program and athletes here at CrossFit Springfield. You are a bright shining star, and we have always counted on you to think outside the box, and to devise countless, innovative ways in which we can challenge our athletes to take it to the next level. I know that I have learned so much from your instruction over the years, and like all others you’ve coached…have learned even more from the example you’ve provided; one of a hard-working, never-quitting, strong, beautiful mother/runner/athlete/friend. Your footprint will always be here, KT. Thank you so much.

Love, Jen C

HOA III Part Deux 019

KT! I am so sad to hear that CFS is losing you, but selfishly I am most sad to hear that CFE is losing you! I have such fond memories of the beginning with you, when you kicked it all off with the Running Group and your invitation for me to help out. Through some trial and error, eventually CFE Springfield was born and what a success it has become! You have a gift for great coaching and encouragement–and how fortunate CFE was to have you. In my final days at Crossfit Springfield before I left, it was a whirlwind of goodbyes and emotions for us. I have said goodbye many times in my life and I am usually not much of a crier, but it was you of everyone who brought the first tears to my eyes as I left CFS. I just have such great memories of us together and no matter what wild idea I had at the gym or program I was trying to do, you were always behind me and supportive. I wish you so much luck in your next endeavor and I have no doubt that you will shine your bright light there just as you have done at CFS and CFE. I know there have been some goodbyes over the years at Crossfit Springfield, my family being one of them, but how lucky for CFS that you will still be there for great t-shirt ideas and general cheerleading! Know how much you are loved by so many (including the Kochs) more than you know. Thank you for all you have done for me, CFE and CFS. Best of luck in your new journey. 
Lots of Love,
Andy and Elizabeth Koch
KT & E @ Saddlebrooke

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

This Week’s WODs 

Short Interval (Mon 5pm/Tues 10am): “Nicole” – 20 Minute AMRAP: Run 400 Meters, Max Rep Pull Ups

C2: “Nicole” – 20 Minute AMRAP: Row 500 Meters, Max Rep Pull Ups

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

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



1. Training for a Spring half marathon? You should ideally begin training this week or next! Coordinate with others via our CrossFit Running Facebook page–its always more fun to run with a friend! Email Jen C if you’re still needing a training plan. jencochran72@gmail.com

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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