Monthly Archives: March 2015

WODs for the Week of 3/29

‘My Worst Ever Run’–Turning Misery to Motivation We’ve all been there. What begins as a well-intentioned, seemingly achievable run unravels on the path before you. Whether you prepared or didn’t, believed or doubted–sometimes we find ourselves on the wrong side of the fabled runners’ euphoria. However, it is often within these very experiences, that weContinue reading “WODs for the Week of 3/29”

WODs for the Week of 3/22

 A Journey Of Honor… Bataan Memorial Death March Today, CFS Owner Jeremy Mhire and US Army Major/CFS Coach Matt Brown honored the memory of American/Filipino troops (including Jeremy’s own grandfather) who endured the grueling Bataan Death March in April of 1942. The event–a 26.2 mile trek through the desert terrain of White Sands, New Mexico–is describedContinue reading “WODs for the Week of 3/22”

WODs for the Week of 3/15

  It’s a NEW Cycle! TWELVE Challenging Weeks Coming Your Way…Beginning Tomorrow! 3, 2, 1…GO! This Week’s WODs  Short Interval (Mon 5pm): 6 Rounds–400 Tempo Run at 800m Time Trial pace, 400 Jogging Recovery C2:  6 Rounds–500m Row at 1000m pace, 500m Easy Row Recovery Long Interval (Thurs 5pm):  5 x 800 with 3:00 rest between efforts (holdContinue reading “WODs for the Week of 3/15”

WODs for the Week of 3/8

 Ready to get your SHAMROCKED??? 3/14/15  Dublin’s Pass * Downtown Springfield * 8am Register HERE! This Week’s WODs  Short Interval (Mon 5pm): 9-6-3 Hill Repeats (Over =1, Back=2), Burpees C2:  Set up a C2 rower for 20 seconds on, 10 seconds off–and then have a Pace Boat at 70m per 20-second interval. Row until you cannot beat the Pace Boat forContinue reading “WODs for the Week of 3/8”