WODs for the Week of 6/14

It’s Getting HOT Out There, Runners!!!


Check out the link below discussing hot weather’s impact on pace. Most importantly–be prepared for the hot temps! Stay hydrated, remember your mobility, OR…come to the shiny, brand-new 6AM class to beat the heat!


Here’s a saucy little Sunday Run Selfie for ya…get out there and be active with the people you love! 🙂

Jennifer Cochran's photo.

 Speaking of LOVE…Congratulations to CFS Athletes Aaron and Ashlyn Rotramel, who were married this weekend!

This Week’s WODs 

Short Interval (Mon 5pm/Tues 6am): 4 Rounds for Time–400m, rest 1:30, 200m, rest 1:00, 100m, rest 30 seconds

C2:  4 Rounds for Time–500m row, rest 1:30, 250m row, rest 1:00, 125m row, rest 30 seconds

Long Interval (Thurs 6am/5pm): 20 minute AMRAP–Hill Repeats on the Bridge! 🙂

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 for said interval.


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


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