WODs for the Week of 6/28

Fall Racing Season!

CFE Chilly Monday Night

It’ll be here before you know it! Beginning Saturday, July 25th, we will be posting two additional runs each week–one for Dogwood training, and another for Bass Pro Half Marathon training. As you may have noticed, Coach Chad has already begun to ramp up our weekly WODs to Level: SuckTastic in preparation for Dogwood. The next cycle will be more of the same intensity–in an effort to get us ready for HOA, Bass Pro, Dogwood, and anything else you’ve set your sights on.

What Fall challenges do you have planned???  3, 2, 1…LET’S GO!!!

This Week’s WODs 

Short Interval (Mon 5pm/Tues 6am): 10 rounds: 200m shuttles sprints (each round is down and back twice on a 50m course). Rest 1:00 between rounds.

C2: “Tail Pipe Partner WOD”–3 Rounds of 250m row, one partner holds a static overhead barbell in snatch grip (95/65) while the other rows. The rowing partner cannot begin their row until the static hold partner has the bar in the air. Rest five minutes, then Tabata Row–8 rounds of 20 seconds on, 10 seconds off–ALL OUT EFFORTS.

Long Interval (Thurs 6am/5pm): 3 x 1 mile with 5:00 rest between efforts

C2: same as above–on the rower. 🙂

CrossFit Games 897

Happy Birthday, Coach Allison!!! 🙂

#heylook #foundyourSHOES #staybridge4ever

Announcements:

1.  Stay hydrated for these summer runs! And…START BRINGING YOUR WATCHES TO CLASS!!! Or? Your coaches will have to return to school for advanced degrees in mathematics to keep track of all your scores! 🙂

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

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