FUN in the SUMMER SUN!!!

  

#thisheat  #itsruff 

Congrats to Coach Allison on a 10-mile PR this weekend, and Katrina Clark on a 5k PR, too! Way to go, girls!

This Week’s WODs 

Short Interval (Mon 5pm/Tues 6am): 12 x 300 with 2:00 rest between efforts (hold 1-3 seconds)

C2:  12 x 375m Row with 2:00 rest between efforts (hold 1-3 seconds)

Long Interval (Thurs 6am/5pm): “Kelly” – 5 Rounds for time – Run 400 meters, 30 Box Jumps (24”/20”), 30 Wall Balls (20/14 LB to 10’)

C2: “Kelly” – 5 Rounds for time – Row 500 meters, 30 Box Jumps (24”/20”), 30 Wall Balls (20/14 LB to 10’)

Announcements:

1.  Next week!!! Dogwood and Fall Half-Marathon training announcements! Stay tuned…

2. PLEASE…WITHOUT FAIL…sign-in to Wodify when you attend CFE class! This is how we track attendance, but more importantly, you should really aim to keep up with your progress cycle to cycle!

3. 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!

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