WODs for the Week of 5/31

 

CFE Ken Coleman

Looking for a Race Next Weekend???

Sign-up HERE for the Great Circle Ken Coleman Memorial 5K/10K!

Springfield–Saturday, June 6th, races begin at 7:30am! Let’s have a BIG CFE showing!!

This video really needs no caption. What a warrior. You are amazing, Julie Foucher!!!

This Week’s WODs 

CROSSFIT ENDURANCE TOTAL!!!

Short Interval (Mon 5pm/Tues 6am): 200 TT, 400 TT, 800 TT, 1600 TT with 5:00 rest between intervals

C2:  250m TT, 500m TT, 1000m TT, 1600 TT Rows with 5:00 rest between intervals

Long Interval (Thurs 6am/5pm): 5K TT

C2: 5K Row TT

Jennifer Cochran's photo.

Post-run words of wisdom from my husband today…

“I can’t remember who told me this, but they said, ‘Running hurts, but it won’t kill you; its only temporary. So just run faster.’ So that’s what I’m gonna do. I’m just gonna start running faster.

–Erik C. 🙂

Announcements:

1. DAYTIME CFE IS BACK!!! Join us at 6am on T/Th for CFE! Night classes remain the same…5pm on M/Th. Tell all your friends!

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

WODs for the Week of 5/24

 cc_soldierflag

This Week’s WODs 

NOTE:  NO Class on Monday, 5/25, in observance of Memorial Day

Short Interval (Mon 5pm/Tues 6am): 3 x 400 with 2:00 rest between efforts, 4 x 300 with 90 seconds rest between efforts, 6 x 200 with 60 seconds rest between efforts

C2:  3 x 500m Row with 2:00 rest between efforts, 4 x 375m Row with 90 seconds rest between efforts, 6 x 250m Row with 60 seconds rest between efforts

Long Interval (Thurs 6am/5pm): 5 Rounds for time–Run 800 Meters, 10 Thrusters (95/65)

C2: 5 Rounds for time–Row 1000m, 10 Thrusters (95/65)

School's Out

You know what that means…Better see you peeps at the 6am!

Announcements:

1. DAYTIME CFE IS BACK!!! Join us at 6am on T/Th for CFE! Night classes remain the same…5pm on M/Th. Tell all your friends!

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

WODs for the Week of 5/17

CFE Regionals LogoCFE Regionals Froning

The 2015 Reebok CrossFit Games Regionals Competition is in FULL SWING!!!

Catch all the action at http://www.games.crossfit.com

CFE Bridges

This Week’s WODs 

Short Interval (Mon 5pm/Tues 6am): 20 x 100 with 60 seconds rest between efforts

C2:  20 x 125m Row with 60 seconds rest between efforts

Long Interval (Thurs 6am/5pm): 12 rounds for time (Run 200 Meters Forward, Run 200 Meters Backwards)

C2: 12 x 250m Row, 1:1 work:rest ratio

CFE Running is Fun

Running is fun! 🙂

Announcements:

1. DAYTIME CFE IS BACK!!! Join us at 6am on T/Th for CFE! Night classes remain the same…5pm on M/Th. Tell all your friends!

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

WODs for the Week of 5/3

 

Rise and Shine

**NEW** CFE Morning Hours THIS WEEK!

Join us T/Th at 6am beginning May 4th!

(M/Th 5pm hours will remain the same)

This Week’s WODs 

Short Interval (Mon 5pm): 4 x 400 Time Trials (TT) with 5:00 rest between efforts

C2:  4 x 500m Row TT with 5:00 rest between efforts

Long Interval (Thurs 5pm): 800, Rest 2 Minutes, 1000, Rest 3 Minutes, 1200, Rest 3 Minutes, 1000, Rest 2 minutes, 800

C2: 800m Row, Rest 2 Minutes, 1000m Row, Rest 3 Minutes, 1200m Row, Rest 3 Minutes, 1000m Row, Rest 2 minutes, 800m Row

Announcements:

Image result for ultramax sports springfield mo

1. It’s almost Mother’s Day! Stop by and see our friends at Ultramax Sports, and treat your favorite girl to some sweet new running gear!

2. 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!

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