WODs for the Week of 4/19


CFE spring training

CFE Spring Training, Part III–The Pose Method

This is the third installment of our NEW four-part series…CFE Spring Training! This week, we will continue to drill down the Pose Method, with a focus on the pull.

CFS Athletes ROCKED the Weekend!!! AWESOME job, everybody!!!

CFE Allison Pace


Coach Allison paced the Go Girl Half Marathon for the first time! She and Adam brought the 2:30 group in at 2:29:07! That is no easy feat! SO awesome!

CFE Jeannie Julie


Julie and her sister, Jeannie, ran the Liv’s Run for Life 5k–Jeannie’s First! Way to go, girls!

CFE Schweta

CFS Athlete Shweta Argawal ran her very first 5k, coming in at a 9:04 pace, and taking third in her division! AWESOME, Shweta!

CFE Sarah and Jon

Awww…aren’t they so cute? Jon and Sarah Sharp #partneredforlife at the Tanger Throwdown! Way to go, Sharps!

This Week’s WODs 

Short Interval (Mon 5pm): 8 x 400 with 90 seconds rest between efforts (Hold 1-3 Seconds)

C2:  8 x 500m Row with 90 seconds rest between efforts (Hold 1-3 Seconds)

Long Interval (Thurs 5pm): 5K Time Trial

C2: 5K Time Trial

Boston Finish



1. DAYTIME CFE RETURNS!!! Beginning the week of May 1st…join us at 6am on T/Th for CFE! Night classes will remain the same…5pm on M/Th. Tell all your friends!

2. Don’t forget–CFE BBQ!!! Jen C’s House! May 3rd, 5pm

2. Like our Facebook page, “CrossFit Running”, for up-to-the-minute information and updates!



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