WODs for the Week of 6/14

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

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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!

http://runneracademy.com/running-in-hot-weather-impact-on-pace/

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.

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

 

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