WODs for the Week of 1/18

 

2015 Reckless Rowathon at CrossFit Springfield!

CF Rowathon

Thank you to everyone who came out and rowed for the Silent Warrior Scholarship Fund! The day was a HUGE success…and so much FUN! (Who knew rowing could be so fun?)

This Week’s WODs 

Short Interval (Mon 5pm/Tues 10am): 3 Rounds–8 x 100 with 10 seconds rest between efforts. Rest 5:00 between rounds.

C2: 3 Rounds–8 x 125m Row with 10 seconds rest between efforts. Rest 5:00 between rounds.

Long Interval (Thurs 10am/5pm): 5K Time Trial

C2: 5K Row Time Trial

Mobility Focus: “Running Warmup” with Brian MacKenzie

Golden Girls

A GREAT BIG congrats to the Golden Girls…Tina Quintus, Lisa Godfrey, Becky Sigrest, and Angie Kallambah…who competed in the Sertoma Fitness Challenge this weekend! SO proud of you all!

Announcements:

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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