WODs for the Week of 7/5

Training for your BEST 5K!

Check out the video above, to see how last week’s Long Interval, and this week’s Short Interval go hand in hand…to bring you your best 5K performance yet!

Then? Buy a watch, and bring it to CFE! 🙂

FullSizeRender (4)

 Matthew–Last week’s 12 x 300

This Week’s WODs 

Short Interval (Mon 5pm/Tues 6am): 10 x 400 with 1:30 rest between efforts (hold 1-3 seconds)

C2: 10 x 500m Row with 1:30 rest between efforts (hold 1-3 seconds)

Long Interval (Thurs 6am/5pm): 5 x 1000 with 3:00 rest between efforts

C2: 5 x 1000m Row with 3:00 rest between efforts

Welcome to the world, baby Collin!!!


1.  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!

2.  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.

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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