Monthly Archives: February 2015

  So You Think YOU’RE Cold??? CFS Athlete Adam Irvin Has a Story for You… A BIG CFE CONGRATULATIONS to Adam, on not one but TWO marathons this week…in Chile and Antarctica! Adam is now FOUR continents in on his goal to run a marathon on every continent! This after he finished the 50 states last year! How’sContinue reading “WODs for the Week of 2/22”

This Week’s WODs  Short Interval (Mon 5pm/Tues 10am): 3 Rounds (Run 400 Meters, Rest 90 Seconds, Run 300 Meters, Rest 60 Seconds, Run 200 Meters, Rest 30 Seconds) C2:  3 Rounds (Row 500 Meters, Rest 90 Seconds, Row 375 Meters, Rest 60 Seconds, Row 250 Meters, Rest 30 Seconds) Long Interval (Thurs 10am/5pm): 5 x 1000 withContinue reading “WODs for the Week of 2/15”

  2015 Dogwood Canyon Trail Runs 15k/ 25k/ 50k October 17th/18th Register HERE on Tuesday, February 10th at NOON!   This Week’s WODs  Short Interval (Mon 5pm/Tues 10am): 10 x 200 with 60 seconds rest between efforts C2:  10 x 250m row with 60 seconds rest between efforts Long Interval (Thurs 10am/5pm): “Eva” – 5 Rounds for Time:Continue reading “WODs for the Week of 2/8”

Sarah, Stephen, and Coach Allison hit perfect strides during last week’s short interval. Great job, runners! This Week’s WODs  Short Interval (Mon 5pm/Tues 10am): 20 x 100 with 60 seconds rest between efforts C2: 20 x 125 with 60 seconds rest between efforts Long Interval (Thurs 10am/5pm): 800, Rest 2 Minutes, 1000, Rest 3 Minutes, 1200, RestContinue reading “WODs for the Week of 2/1”